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Almonds are one of the most common nuts meal preppers use in their diet. An almond is a variety of a group of an original tree from Middle East, the Indian subcontinent and North Africa. It is eaten raw as healthy snack, made as almond milk, roasted, salted, dried and candied.  You can buy almonds shelled, natural with brown skin, sliced, flavored, produced as butter, extract, oil and flour.  Almonds are rich in Riboflavin, magnesium, protein, fiber magnesium, Vitamin E, calcium, iron, phosphorous and Vitamin E. Also, it is cholesterol free, and using lemon loses a person’s weight.

With the numerous health benefits it generously provides, Almonds are surefire nutritious snack to add to your diet and meal prepping.


  • Shields the cell membrane in damage.
  • Controls the blood sugar
  • Maintains blood pressure levels
  • Lessens cholesterol levels
  • Avoids  damaging oxidation from of LDL cholesterol
  • Lessens hunger and decreases calorie ingestion
  • Valuable  in losing weight

How to Select

  • You can choose almonds with shell and almonds blanched with no skin
  • If you select almonds with shell, shake it. If it rattle many times, there is a big chance its aging and decreasing in size.
  • Buy whole almonds and slice it before consuming to preserve the flavor.
  • Old almonds rotten. So, be sure to consume them before it shrinks.
  • To be sure it is not rotten; you should chop the almond into halves and look for white surface entirely.
  • If it has yellowish surface, you should throw it away.

How to Store

  • Packaged natural almonds can be kept in close package in a chilly and dim place for 2 years.
  • Closed roasted almonds can be kept under the4 same situation up to 1 year.
  • Almond paste can be kept in the refrigerator for 2 years.
  • Once opened, ensure that the almonds are sealed in the air tight container in refrigerator within 3 months.

Tips Preparing Almonds

  • How to Soak:
    • To soak almonds, covered them with purified water overnight for half a day.
    • After, drain them and refrigerate.
  • How to Blanch:
    • Bring a small pot of water to a simmer.
    • Put your unprocessed almonds in the boiling water. Let it boil for a minute. Don’t boil for another minute or else your almond will become softer.
    • Drain the almonds with a strainer and rinse them with cold water to chill them.
    • Mark the almonds water-less with a paper towel.
    • With the use of your fingers, gently pressed the almonds and loose the skin from them.
    • After you get rid of the skin, let the skin dry off entirely. Throw away the skin.
    • You can use the almonds absolutely with your different recipe.

Almonds Infographics

Batch Meal Preps

Healthy Recipes


  • 1 and ¼ pounds salmon, cut into 4 fillets
  • ¾ cup roasted salted almonds, finely chopped or coarsely ground in the food processor
  • ¼ cup sesame seeds
  • 2 tablespoons olive oil, divided use
  • salt and pepper to taste
  • 3 tablespoons honey
  • 2 tablespoons soy sauce
  • ½ teaspoon minced garlic
  • Optional garnish: sliced green onions and sesame seeds


  • For the sauce: mix together the honey, soy sauce and garlic. Add salt and pepper to taste. Set aside.
  • For the salmon: Mix together the almonds and sesame seeds and pour onto a plate.
  • Brush one of the tablespoons of olive oil evenly over the salmon fillets.
  • Press the top of each salmon fillet into the almond mixture. Season the top of each fillet with salt and pepper to taste.
  • Heat the remaining tablespoon of olive oil in a large pan over medium heat.
  • Place each salmon fillet, crust side down, into the pan and cook for 5 minutes, checking occasionally to make sure the crust isn’t burning. Flip and cook for another 5-7 minutes or until salmon is at desired level of doneness. The length of time it takes to cook will depend in part on the thickness of the fillet.
  • After the salmon is cooked through, transfer it to a serving platter and pour the reserved honey garlic sauce over the top. Garnish with green onions and sesame seeds if desired.


  • 1/2 cup quinoa
  • 1 cup chicken broth, vegetable broth, or water
  • 1/3 cup sliced almonds
  • 2 tablespoons sunflower seeds
  • 3 cups (~2.5 ounces) fresh spinach
  • 1/3 cup dried cranberries
  • 1 Granny Smith (or favorite variety) apple
  • 1 teaspoon lemon juice
  • Optional: handful of feta cheese


  • Store-bought Raspberry Walnut Vinaigrette OR Recipe below:
  • 1/4 cup olive oil
  • 1/4 cup raspberry wine vinegar
  • 1-2 tablespoons white sugar
  • 2 tablespoons seedless raspberry jam
  • 2 teaspoons dijon mustard
  • 1/4 teaspoon onion powder
  • 1 teaspoon poppy seeds
  • Salt and pepper, optional


  • Rinse your quinoa in a fine mesh sieve to remove the bitter saponin coating.
  • In a small pot combine the quinoa and chicken broth, vegetable broth, or water. I always use chicken broth with the quinoa, but if you are vegetarian the other two will work great.
  • Follow package directions to cook the quinoa.
  • Meanwhile, add the sliced almonds and sunflower seeds in a single layer to a completely dry skillet (don’t add any oil) and place on medium-high heat (don’t want it too hot or they will burn). Stir the nuts and seeds every 15 seconds for about 1-2 minutes or until the color slightly darkens and they start to smell good. Watch these carefully as they can go from perfectly toasted to burned quickly!
  • Chop up the apple (peel if desired, I like to leave it on) and toss it with the lemon juice.
  • Remove the quinoa and allow to completely cool (I put it in the fridge).
  • Mix together the spinach, dried cranberries, chopped apple, and completely cooled quinoa.
  • Toss with the dressing (use as much or as little as desired; you’ll likely have a bit extra to use on another salad!) and top with the toasted almonds and sunflower seeds. If desired, add in some feta cheese or another cheese you enjoy!
  • To make the dressing: Combine all of the ingredients in an immersion blender or small food processor. I start with 1 tablespoon of sugar and add more if needed. Taste and adjust to personal preference (more sugar, more jam, salt or pepper added, etc.)


  • 1/2 C. butter, room temperature
  • 2 C. sugar
  • 2 eggs
  • 1 C. milk
  • 2 tsp. vanilla extract
  • 2 tsp. almond extract
  • 3 C. flour
  • 1 tsp. baking soda
  • 2 tsp. baking powder
  • 1/2 tsp. salt
  • 3 bananas, mashed
  • 1/2 C. sliced almonds, optional
  • extra sugar for sprinkling, optional


  • Preheat oven to 350 degrees and prep two large loaf pans by greasing. I like to also lien mine with parchment paper to easily remove my bread.
  • Beat butter and sugar until creamy.
  • Add eggs, milk, vanilla and almond extract and stir until combined.
  • In a separate bowl. combine flour, baking soda, baking powder and salt.
  • Add dry ingredients to wet slowly. Follow immediately by adding mashed bananas. Mix just until combined.
  • Pour into prepared pans.
  • Sprinkle a layer of sliced almonds on top and lightly sprinkles some sugar on top. This adds extra texture and makes the bread really beautiful, but it’s totally optional!
  • Bake for 40-60 minutes or until an inserted knife comes out clean.
  • Let cool in pans and then remove and serve!

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