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7 MUST KNOW Meal Prep Hacks!

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Seven kitchen tricks promise to make Sunday meal prep actually stick this time.

Nikole Goncalves, the Canadian dietitian-in-training behind the HealthNut Nutrition channel, posted “7 MUST KNOW Meal Prep Hacks!” on January 23, 2019, aiming her advice at anyone who’s ever packed a sad, soggy salad for lunch. Rather than another generic “plan your meals” lecture, Goncalves walks through seven specific, repeatable techniques she uses in her own kitchen to cut down on food waste and keep grab-and-go meals edible by Thursday. The video breaks each hack into a short demo, from breakfast jars to frozen baked goods.

• Goncalves demonstrates a mason jar salad build order — dressing on the bottom, then hard vegetables, grains and protein, with leafy greens packed last so they don’t wilt before lunch.
• She shows how to freeze extra homemade pancakes flat and reheat them straight from the freezer in a toaster, skipping the microwave-mush problem.
• The video covers batch-freezing homemade baked treats in reusable silicone pouches, meant to thaw at room temperature by the time lunchtime rolls around.

Breakfasts That Survive the Week

The video opens with make-ahead breakfasts — chia seed pudding and overnight oats — assembled in batches so there’s a grab-and-go option waiting in the fridge every morning instead of a rushed decision at 7 a.m. Goncalves pairs that with the pancake-freezing trick: extra pancakes go straight into the freezer, then get revived directly in a toaster, no thawing step required. It’s a small swap, but it turns a weekend cooking session into five weekday breakfasts without any sogginess or freezer burn.

The Mason Jar Salad Order Matters

The most detailed hack in the video is the layering method for jarred salads. Dressing goes in first, at the very bottom of the jar, followed by whatever won’t get soggy — cucumbers, peppers, chickpeas, grains, cooked proteins — with delicate leafy greens packed last, sitting on top away from the liquid. Shaken or flipped right before eating, the salad stays crisp for days instead of turning into a wet mess by the second day of the work week.

Dressing on the bottom, greens on top — that one rule is the difference between a crisp salad on day four and a soggy one by day two.

Sandwiches, Bento Boxes and Dip Jars

Goncalves also tackles the sandwich-sogginess problem by toasting the bread first and spreading a fat- or hummus-based layer before adding fillings, which creates a barrier against moisture. She rounds out the lineup with multi-compartment bento containers for portioning full meals, plus grab-and-go dip jars — sliced vegetables paired with individual portions of dip — for a quick snack that doesn’t require any cutting during the week itself. Anyone who’s leaned on quick knife-work for weekly prep, the way it’s broken down in this potato-cutting demonstration, will recognize the same logic here: do the tedious prep once, package it well, and the rest of the week takes care of itself.

Freezing Baked Goods for Later

The final hack covers batch-baking treats and freezing them in reusable silicone pouches, so a homemade muffin or energy bite can thaw on the counter and be ready by lunch without any last-minute baking. It’s the same batch-and-store philosophy running through the whole video, just applied to dessert instead of dinner. For readers who like experimenting with shapes and presentation once the base recipe is down, the shaping techniques covered in this cookie-prep guide pair naturally with the freezer-pouch method Goncalves demonstrates.

Goncalves has built the HealthNut Nutrition channel around exactly this kind of practical, low-fuss content, and the meal prep hacks video slots into that catalog as one of her more actionable uploads — seven fixes viewers can try the same weekend they watch it, starting with whatever’s already sitting in the crisper drawer.