MEAL PREP - with holistic nutritionist Alex Baird

Alexandra Baird Tells Us all the Juicy Details About this Hot New Health Trend!   

With more and more people buying into the new meal prep craze, we thought we’d take a closer look at the process and it’s many benefits. In a nutshell, meal prep is particularly helpful in keeping us on track with a healthy and balanced daily regimen, and helps resist temptations that we are inevitably faced with on a daily basis!  We turned to our friend (and meal prep expert) Alex Baird of Ripe Nutrition for answers. Alex is a holistic nutritionist with an inspiring yet realistic perspective on healthy living. You can check out her recipes, blog posts and more on her site:

Q: Tell us a bit about your services and what they offer to potential clients.

A: Ripe Nutrition is a combination of my passion for nutrition, cooking, and helping others. I created a company that offers a unique service completely tailored to my clients’ needs. In addition to traditional Nutritionist services like educational grocery tours and pantry reviews, I go to my clients' homes to teach them how to cook whole, nutritious foods in their own kitchen. The skills my clients will learn can be used for the rest of their lives. I advise people to invest in their health and book a consultation today!

Q: What are, in your opinion, the main advantages of Meal Prep?

A: If you fail to plan, you plan to fail. You don’t realize how busy we can get with our daily lives. Often times we never have time to prepare balanced nutritious meals, so we often opt for quicker and less healthy choices for convenience. Meal prepping is all about setting aside some time to ourselves to get back to the basics, to ensure we are set up for the week, and never have to opt for fast food. Meal prepping is also about portion control, and simple fresh ingredients. 

Q: What kinds of foods do you generally use in pre-prepared meals?

A: I always use fresh, organic, local produce. It is important to use good, high quality, humanely sourced protein. I try to ensure my meals are well balanced with meat, fish, vegetable proteins, and lots of colourful vegetables. It is important to always use seasonal vegetables. 

Q: Where do you do most of your shopping for groceries and fresh produce for the delicious meals you prepare for your clients?

A: I always have a fun experience exploring Kensington market. Kensington is filled with character, and specialty stores. There is a butcher, fish market, an awesome fresh vegetable store, and a very good organic store I like to hit up. I do however, cater to my clients, and what is most convenient for them. You can always find healthy options at basic grocery stores as well. Part of my service is how to read nutritional labels, this allows my clients to shop effectively.

Q: Tell us a bit about your routine/process on a Meal Prep day. What does it entail before, during and after? (Please break down into steps)

A: Meal prepping starts off with a plan. I plan one or two different options for breakfast, lunch, and dinner. I write my grocery list, and shop Kensington market.

After my shop I start cooking and prepping. I use small containers to portion the meals out. 

Q: If you had to pick one, what would be your favourite pre-prepared meal that you offer to clients? Would you mind sharing the recipe?

A: I would say Broth in the morning, as soon as you wake up. The benefits of brothing are as follows: it heals and seals your gut, protects your joints, helps you look younger, improves sleep quality, provides amazing immune support, strengthens bones, increases energy, and it’s very economical. It’s a great way to start your day!

It is always important to have breakfast, so I always have chia pudding prepared. Enjoy chia seeds for their boost in fiber, protein, Calcium, antioxidants, and omega-3s in your diet. I usually top chia pudding with some fresh berries. The antioxidants in berries can help your body fight oxidative stress caused by free radicals that can lead to illness.

For lunch I like to prep Baked Lime, Black Bean Mexican salad. It's delish! It is high in vegetable protein. It is a good option for vegetarians, and for the meat lovers, you can always top it with some chicken. Recipes below!


{Mexican Black Bean + Baked Lime Salad}

1 heaping tbsp cumin

½ cup fresh lime juice from baked limes

½ cup olive oil

1 garlic clove, minced

1 tsp pink Himalayan sea salt

2 pinches ground cayenne pepper

2 can black beans, rinsed and drained

1 ½ cups fresh corn kernels, pan charred

1 cucumber, chopped

2 tomatoes, chopped

½ cup fresh cilantro, chopped


1. Combine all ingredients in a large bowl.

2. Chill for at least 1 hour and serve.


{Broth Recipes}

+ Instructions

Every broth recipe uses a mix of vegetables called mirepoix to form a base of flavour. Mirepoix is a mix of onion, carrot, celery, and sometimes leeks. The vegetables should be clean, but the peels and roots can be used since they will be strained out later. The size you cut the vegetables is determined by how long you’re going to simmer the broth for. The shorter the cook time, the smaller the vegetables should be cut.

Vegetable Broth {Mirepoix}

Simmering time: 1 hour

2 onions

3 carrots

1 bunch celery

1 bunch thyme

1 bay leaf

½ bunch parsley

1 tsp black peppercorn






Beef Broth

Simmering time: 8-12 hours


Beef Broth

(Beef bones, roasted in the oven until brown, Mirepoix)







Fill a large stock pot with your bones of choice. Cover with enough water to fully submerge the bones.

Bring to a boil on the stove and boil uncovered for at least half an hour.

Add the mirepoix and reduce to a low simmer.

Follow the simmering time for each recipe. Cool and strain when finished.

Freeze in small batches or consume within a few days.

I also like to add fresh ginger, cilantro , parsley , lime juice , chillies even kale or any seasonal organic vegetable of your choice.