Encourage healthy eating by thinking ahead

I love the fall for so many reasons: the leaves falling, the cooler weather, and the fall produce (especially the squash!). Fall is also the perfect time to reset and get back on track with healthy eating. Preparing meals ahead of time will encourage healthy eating, as you will have food ready to eat. Meal prep will reduce food waste and also help save you time and money.

Meal prep can include:

  • Preparing an entire meal and storing it in the fridge or freezer, and then reheating when ready to eat.
  • Preparing certain foods ahead of time and then including them in a meal later on (for example, preparing quinoa or pre-cutting vegetables).

Meal prep can seem overwhelming or time-consuming but it doesn’t have to be. Start slow and gradually increase the foods and meals you prepare ahead of time. Some of the foods I like to prep and eat throughout the week are quinoa, tofu, poached chicken (then shred it), baked cubed sweet potatoes (for salads), and pre-cut vegetables.

I also love to prepare this Easy Tofu Taco Meat recipe that is loaded with flavour and can be eaten on its own, in a taco or scooped with crackers. It is super versatile and pairs well with other snacks. This recipe is very affordable and your kids will love it too!

Easy Tofu Taco Meat

Makes about 2 servings


  • 1 tsp extra-virgin olive oil
  • 1 package organic firm tofu
  • 1 tbsp taco seasoning
  • ½ cup organic corn
  • ½ cup organic black beans
  • 1 tbsp cilantro, chopped (optional)


  1. Remove tofu from packaging and pat down to remove excess water. With your hands, crumble tofu into small pieces.
  2. Heat a skillet over medium heat with olive oil. Add tofu and taco seasoning. Cook tofu for about 8 minutes, then mix in corn and black beans. Remove from heat.
  3. Portion out tofu into small containers to bring for lunch, garnish with cilantro.

Snack ideas to pair with Easy Tofu Taco Meat:


  • A handful of crackers (use to scoop the tofu taco meat!)
  • 4-5 cherry tomatoes
  • Grapes
  • Almonds


  • A handful of crackers (use to scoop the tofu taco meat!)
  • 3-4 cherry tomatoes
  • Organic cheese or cheese string
  • Grapes