mindful approach to healthy eating

What is Mind Over Meal Prep?

Mind Over Meal Prep is a self-paced online meal prep course focused on mindfulness and sustainability!

This course is designed to help you get to the root of the problem, so you don’t have to keep looking for meal prep resources the rest of your life.

Instead, this course will help you find confidence that will last and give you a sustainable meal prep plan that's designed specifically for you.

Mindfulness meets Meal Prep

Meet your instructor.

Hi! I'm Alyssia, and I've been teaching Meal Prep and Healthy Eating on my YouTube channel Mind Over Munch for over 5 years.

I began working towards my Master's degree in Mindfulness Studies after using mindfulness to heal my relationship with food.

Let’s be real—being healthy can be HARD! We've been taught as a culture that if we want to be healthy, we need to diet. I believe that treats the symptom and not the cause. I know, because I tried to treat the symptom for years.

Most of the time our disordered relationship with food is result of STRESS. Instead of trying to manage our food intake, what if we got to the ROOT of the problem? The stress and emotions themselves! This will help us find success both in and out of the kitchen.

Whether you want to learn how to choose healthy foods, how to become a Meal Prep Master, or how to take better care of your mind and body, you’re in the right place!

A mindful approach.

What does mindfulness have to do with meal prep?


I've seen it happen time and time again. People give up on meal prep after just a couple of weeks because they're too overwhelmed, causing themselves more stress, when the point of meal prep is to make healthy eating less stressful! 

This is because there is SO much information out there. 

The truth is, the only person who can know what you need to find meal prep success is you!

That's what Mind Over Meal Prep is all about. Helping you access what is already inside you, so you can find the success in the kitchen you've been looking for!

enrollment is currently closed.

I want to teach you to meal prep sustainably.

What is sustainable meal prep?

Sustainable meal prep is meal prep that works for YOU!

I don't mean eco friendly (although this type of meal prep will produce less waste!) but rather sustainability for YOUR lifestyle. Meal prep that you can sustain for an extended period of time (for life, really) without causing yourself any unnecessary stress or suffering.

Sustainable meal prep means getting to know yourself, your needs, your habits, what you like, what you don't like, and more. It means cutting out EVERYTHING that you don't need, and only focusing on what you DO need!

Why mindfulness?

I used to believe that meal prep was about going on auto-pilot.

Meaning it was a sort of "set it and forget it" solution to eating well. If I could have healthy food ready to eat without having to think about it, I would be set. 

Sounds good, right?


In the years that I've been teaching meal prep, I've found that this is one of the reasons I and so many others had so much trouble actually sticking with it.

I was tuning out, rather than tuning in, and I was teaching others to do this as well.

I was avoiding thinking about my health, my body and my needs.

I ate less mindfully because meal prep gave me permission to go on auto-pilot.

I started ignoring my body’s signals and cues, like hunger and fullness, because I didn’t eat when I was hungry, I just ate when it was time.

This was not sustainable.

I found myself yo-yo-ing between really diligent meal prep, and binge eating.

That led to a lot of self-judgment and guilt, and ultimately I realized I was spending so much time, energy and money to meal prep, and to be mindless.

This doesn't work!

What is mindfulness?


If we are judging ourselves or others, we can’t see clearly. If we can't see clearly, we can't actually learn what it is we need.


Awareness allows us to clearly see ourselves and our needs, without anything, internal or external, getting in the way.


If we aren't present, we are either ruminating about the past or anxious about the future. The goal of mindfulness is to help us see things as they truly are in this present moment. Not as we wish they were, or how we fear they'll be.

Mindfulness Meditation

Mindfulness is a quality we want to cultivate to bring to all aspects of our lives more, meal prep included.

One way we practice fostering this quality is through tools like mediation.

Meditation also helps alleviate stress and manage emotions, which is key to healing our relationships with food.

For that reason, we’re bringing meal prep and meditation together to end the cycle once and for all.

Week 1

1A: Intro

1B: Data Collection

1C: Mindful Eating

1D: Composing Meals

1E: Nutrition Basics

1F: Mindfulness Corner

Week 2

2A: Data Assessment

2B: Meal Planning

2C: Grocery Planning

2D: Mindfulness Corner

2E: The Power of Visualization

Week 3

3A: Prep Day: Component Prep Demo

3B: Repurposing Leftovers + Self Efficacy

3C: Tips: Protein, Produce, Grains

3D: Multi-Tasking

3E: Storing, Freezing, Labeling, Cleaning

3F: Mindfulness Corner: Mindful Prepping

Week 4

4A: Cooking With Components: Breakfast

4A: Cooking With Components: Lunch

4A: Cooking With Components: Dinner

4A: Cooking With Components: Leftovers

4B: Gaining Confidence with Meal Prep

4C: Mindfulness Corner: Mindful Meals

8-Week (Recommended)

The 8-Week Track is my recommended track because it gives you the most time to sit with and absorb the material!

For accountability and support, you'll receive weekly check-in emails from me, where I’ll send you a list of your tasks for the week, every week, for the duration of your 8-week track.

4-Week (Fast Track)

The 4-Week Track is recommended for those who know their learning style well, are disciplined, and already have some meal prep experience.

For accountability and support, you'll receive weekly check-in emails from me, where I’ll send you a list of your tasks for the week, every week, for the duration of your 4-week track.

Go at your own pace

You also have the option to go ENTIRELY at your own pace, no weekly emails from me. It's completely up to you!

This is recommended for those who may want to take longer than 8 weeks to absorb the material, or who may 

I will send you an email with the option to choose your track a few days after you enroll.

75+ PDF templates to help you meal prep your way.

Did you say data collection?!

Don't be intimidated!

In all my years teaching meal prep, one thing has become very clear to me—we can’t start with the way we WANT things to be, we have to start with the way things are.

That means meeting ourselves where we’re at.

This is the best way to get to know yourself, your habits, and your preferences to create a meal prep plan that's just for YOU.

There are SO many one-size-fits-all meal plans out there, and there's a reason they often fail.

They aren't designed specifically with you in mind!

Only you can know what you need for yourself and your family. Mind Over Meal Prep will help you unlock what's already inside you to find your ultimate meal prep plan!

Mind Over Meal Prep


one-time payment!

  • 20+ HD step-by-step videos
  • "Data collection" assessments to help you find what works for you!
  • 50+ meal planning templates so you can customize your meal prep for you and your learning style.
  • Weekly guided audio meditations and visualizations
  • Recipe ebooks with 100+ meal prep recipes (a $50 value, yours for FREE!) 
  • Sample meal prep videos to inspire your own meal prep!

30-day money-back guarantee

I designed this course to help you make real, meaningful change. That's why it's important to me that if, within 30 days, you don’t feel like this course has helped you do just that, simply send me an email letting me know why, and I’ll refund you the full cost of the course.

Enrollment is currently closed.