Catherine Tanaka
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Meal prep to me is a necessary evil.  Evil that sometimes it can seem like a huge time hog- the planning, the BIG grocery shop and then the prep work…. And then the cooking of all the various meals.  It is a commitment- there is no question about it.  Necessary?!?  If you’re looking to support a fitness goal, weight loss journey or optimize your health and nutrition, then meal prepping is ABSOLUTELY necessary!

There is a lot to be said about having your daily meals prepared regardless of what your day brings, having nutritious choices and having meals portioned out so you don’t have to think through daily meal planning logistics.  Like I always tell my clients:  If you fail to plan, you plan to fail.  The reality is that we all can’t afford a meal delivery service or a personal chef- but you too can have the ease of fueling your body well for your fitness and health goals by
spending only a few hours a weekend to set yourself up for success.

SOUP: an easy go to meal.

I know, I know, a soup recipe for a meal prep during the summer?!?! WTF?

Yes I know it is summer time- but with summer being here and life being as busy as ever and with evenings reserved for impromptu barbeques and a glass of wine with neighbours, having a quick and nutritious meal prep plan is a brilliant way to have it all.  So in enters soup.

Soup is an amazing easy to make meal that you can prep a dozen or more meals to go! And this recipe in particular is amazing frozen!  Meal prep done for 2 weeks!!! Yes please!

Moreover, soups are incredible for your health and definetly worth considering as part of your summer meal prep plan.  According to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services, the is substantial nutrient density and benefit from consuming bone broth based soup that give you essential vitamins and mineral.

I’d love to know if you liked this recipe! Try it- it is delicious!

Ginger Chicken Soup

This chicken soup was actually created by my husband years ago- and we have since created different variations to suite our needs.

It is jammed packed with mineral and vitamins, raw veggies and good organic proteins. This is the way I make it- but you can always add variations to it that suite your taste.

Bone Broth (recipe below)
Ginger Root
Tamarind or Soya Sauce
5 large Organic Carrots
4 organic Celery Stalk

12 Cremini Mushrooms
Can of Water Chestnuts

2 Organic Broccoli
20 Snow Peas
4 Green Onions

SOUP BASE: Boil these ingredients together to make base
16 cups of Bone Broth
Dash of Tamarind or Soya Sauce
Slice 3 inches of Ginger, peeled and sliced
Broccoli (stems only) sliced and put in pot

Hot sauce as desired

Bring to a boil,  then cut up four organic chicken breast and cube, put in boiling water- bring back up to a boil. Reduce heat to a low simmer.  Simmer for an hour.

4 Organic Carrots
4 Organic Celery Stalks
12 Cremini mushrooms
Can of water chestnuts

Set aside and keep raw:
Organic Broccoli
Green onions

Snap peas

Make: organic quinoa or brown rice.

Before serving: bring soup back up to a boil- add other chopped vegetables in- bring back up to a boil for 2 minutes (you want the veggies to be a bit cooked but not soft).

Served into each serving bowl with broccoli , peas and green beans, add a cup of brown rice or quinoa and voila! Yummy yummy healthy full meal soup.




You can use roasted chicken bones  or raw chicken bones to make stock.

  • 6-8 lbs. Organic chicken parts (bones and some meat attached)
  • 2 medium onions, halved
  • 3 carrots, coarsely chopped
  • 2 celery stalks, coarsely chopped (optional)
  • 3 bay leaves

Place all ingredients in a large pot or stockpot and add enough cold filtered water to cover everything in the pot by about 1-2 inches. Place it over medium high heat and bring just to a boil, then reduce heat to a slow simmer, skimming off any foamy scum that appears on top of the broth with a slotted spoon or strainer. Let the broth simmer for 4-12 hours.

Remove from heat and strain the stock. Let cool a bit and pour into storage containers. If stored in the refrigerator, it will keep 4-5 days. It can then be stored another 4-5 days if it is brought to a boil for 10 minutes and then refrigerated. After it has chilled, the fat will congeal on the top of the stock. This can be scooped off and discarded before using the stock- or kept as the gelatin has immense nutritional benefits. Properly made stock should congeal like Jello after it has chilled.

Stock can also be frozen.

About the Author Catherine Tanaka

My name is Catherine Tanaka. I am a Personal Trainer, Transformation Coach, Yogi enthusiast and Mom of two. I am on a mission to make a difference in others happiness through fitness using the best research available to give you the best fitness hacks to make being the best version of you possible. Learn more about my one-on-one coaching or check out my Online Course - The Body Project Protocol.