How to Meal Prep with Peaches + Examples

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Considered as a perfect snack for people who are trying to lose weight, meal prepping with peaches is highly practiced as this fruit makes you feel full and keeps you from overeating. Peaches are juicy and versatile summer fruits but are not widely available throughout the year.

Peaches are actually available in many different sizes, and their colors range from yellow to red, depending on the country of origin. And as with other fruits, peaches pride itself with great deal of nutrients and antioxidants. Peaches store a broad range of nutrients that are vital for the healthy functioning of the body. They are  rich provider of vitamin A, beta-carotene, and vitamin C (ascorbic acid).


  • Protects  eye vision
  • Promotes  healthy skin
  • Maintains body weight
  • Prevents Cancer
  • Controls high cholesterol
  • Improves cardiovascular health
  • Supports healthy digestion
  • Controls hypertension
  • Fights against Anemia
  • Reduces inflammation

How to Select

  • When selecting peaches smell the fruit and it should smell fragrant.
  • Choose for a creamy gold to yellow peaches to ensure ripeness.
  • Don’t pick for some green, it means the fruit is not yet ripe.
  • Pick for ones that shine an orange- gold, they’ll be the sweetest and tastiest.
  • Peaches should be soft but firm. Don’t squeeze peaches; they bruise easily.

How to Store

  • Place firm peaches at room temperature and wait until they will ripen within a few days.
  • Immediately refrigerate ripe peaches, and consume them within a week.
  • They should never be refrigerated until they are fully ripe to achieve sweetness.
  • How to Freeze:
    • Make sure the peaches should be ripe and soft but firm when freezing.
    • Rinse peaches thoroughly in cold water (ice water is effective in keeping the fruit firm).
    • Strip and slice a small amount at a time, mixing about 1 teaspoon of ascorbic acid with 1 cup sugar, then shower over sliced peaches. Pack in air tight containers, and fill to 3/4 full, then freeze.

Tips Preparing Peaches

  • Before cooking, Peaches need to be peeled to keep away from having stray bits floating loose in the dish.
  • To peel a peach, slice a shallow X in the end and position the fruit in hot water until you can see the peel start to lift away where it’s been sliced.
  • This can take anywhere from five seconds to a minute depending on the ripeness of the peach.
  • Take back the peach with a spoon and put it immediately in an ice-water wash to end the cooking.
  • The peel should just fall off and then, return the fruit to the steaming water briefly if it doesn’t peel.

Peaches Infographics

Batch Meal Preps

Healthy Recipes


  • 2 Tbsp olive oil
  • 1/2 medium yellow onion, sliced (about 3/4 cup)
  • 4 (5 oz) boneless skinless chicken breasts or 1 1/4 lbs chicken breast tenderloins
  • Salt and freshly ground black pepper
  • 2 cloves garlic, minced
  • 1/3 cup balsamic vinegar
  • 1 Tbsp honey
  • 2 cups sliced firm but ripe peaches (about 2 medium)
  • 1 (14.5) oz can diced tomatoes, drained
  • 1/4 cup thinly sliced basil ribbons


  • Heat olive oil in a large skillet over medium-high heat.
  • Add onion and saute 3 minutes then push far to the side.
  • Add chicken, season with salt and pepper and cook until golden, about 2 1/2 minutes per side.
  • Remove chicken from skillet and transfer to a plate, while leaving oil and onions in skillet (if you don’t have much oil left you can add another 1/2 Tbsp).
  • Add garlic to skillet and saute 20 seconds (you can push onions back to center if you haven’t already).
  • Add balsamic vinegar and cook and stir until reduced by half, about 1 minute.
  • Stir in honey then add in peaches and tomatoes and toss, season lightly with salt and pepper.
  • Return chicken to skillet, nestling between peaches and tomatoes (you can lift some of the peaches and tomatoes over the chicken to create more room), cover skillet with lid, reduce heat to medium-low and allow to simmer until chicken has cooked through (it should register 165 degrees on an instant read thermometer), about 6 – 9 minutes.
  • Top with fresh basil and serve warm.


  • 1 cup flour
  • 1 teaspoon salt
  • 1 teaspoon baking powder
  • 2 TBLs sugar
  • 1/2 tsp cinnamon
  • 2 eggs
  • 1/3 cup milk
  • 1 tablespoon melted butter
  • 1-1/4 cups diced peaches ( I used 2 fresh peaches which came to a little over 1 1/4 cups of peaches)
  • granulated sugar in flat-sided bowl or a powdered sugar glaze
  • oil for fryer or deep frying pan
  • Powdered Sugar Glaze
  • 1 cup powdered sugar
  • milk, enough to make a drizzling consistency.
  • Whisk the milk and confectioners sugar together until the desired drizzling consistency.


  • Using a whisk, combine flour, salt, sugar, cinnamon and baking powder. Whisk in eggs, milk and butter. Fold in peaches.
  • Heat oil in fryer or pan to 375 degrees F.
  • With long handled ladle, ladle about 1/4 -1/2 cup batter into hot oil. The batter will sink at first and then rise. Cook for about 2 – 3 minutes, depending on size of fritters. Remove fritters from oil with long-handled tongs.
  • Quickly drain on paper towels or newspaper.
  • Then place fritter in bowl of sugar or glaze fritters.
  • Coat with sugar on both sides, or glaze tops of fritters.


  • 2 cups all-purpose four
  • 1/2 cup sugar
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/8 teaspoon all spice
  • 1/4 cup butter
  • 1 1/4 cup Greek yogurt
  • 1/4 cup orange juice
  • 1 large egg
  • 1 peach, diced
  • 1/2 cup blueberries
  • Sanding sugar


  • Combine the dry ingredients in a large bowl and use a pastry blender to cut in the butter. It should look like coarse crumbles when it’s ready.
  • In a separate bowl, mix the yogurt, orange juice and egg. Add the yogurt mixture to the dry ingredients and stir until just combined. Fold in the peach and blueberries.
  • Divide the batter into 12 muffin cups and sprinkle the tops with sanding sugar.
  • Bake at 400 for 17-20 minutes.

Tools You Can Use

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