The Erewhon obsession is real. And mainly, the hot bar. While yes, those colorful containers filled with perfectly roasted vegetables and vibrant proteins are absolutely gorgeous, we can achieve the same exact thing at home (ready to go nutrient dense food that just needs to be heated) for way less.

This post is about my own system that I personally use to make healthy food the easiest fastest option – my husband calls it frankie’s hot bar.

As someone who helps people build lasting healthy habits, I know that convenience is king. When the healthiest option is also the easiest option, that’s where real consistency lives. And Even as someone who loves to cook I don’t have the mental capacity to do it every day. Here’s how I approach it:

hot bar @ home

prep a complex carb base

Choose any resistant starch that reheats well:

• quinoa cooked in bone broth
• brown rice
• japanese sweet potatoes
• regular potatoes
  • Having these ready to go means you’re always just minutes away from a balanced satisfying meal that can give you energy. Our brains function on carbs so this is helpful to have fuel ready to go when the tank gets low.

sheet pan veg

I always have at least 2-3 types of roasted vegetables ready to go, choosing what’s in season and available. I love keeping frozen broccoli and cauliflower florets on hand – they’re low-stakes because they stay frozen for when you need something quick and nutritious like this buffalo cauliflower.

Carrots are another versatile staple in my rotation! But I don’t stop at sheet pan veggies. I make sure to have some quick-cooking greens ready too, like kale that can be sautéed with garlic in minutes. And a no-cook option? A simple arugula salad dressed with red wine vinegar, good olive oil, and flaky salt hits the spot.

protein options

I aim for 1-2 prepped proteins at all times. I’ll roast an entire chicken and keep it pretty neutral but not for lack of flavor so I can dress it up differently throughout the week. I love prepping either these harissa meatballs or these mediterranean as they reheat, freeze, and store really well, too. A steak can be grilled in a few minutes and having eggs on hand helps a lot!

This could be:

• Roasted chicken
• Grilled chicken thighs
• Hard-boiled eggs
• Baked salmon
• Tempeh or tofu

flavor boosters (SAUCES N DRESSINS)

If you aren’t already, start making your own sauces and dressings at home!! These elevate any meal and are so fun to experiment with.

• Tahini sauce
• My go to italian dressing
• Dairy free ranch
• Pesto
• Chimichurri
• Lemon juice and good olive oil

my weekly setup

Every week, I spend about 90 minutes prepping:

• One big batch of quinoa or roasted japanese sweet potatoes
• 2-3 sheet pans of different vegetables
• 1-2 protein options
• 1-2 sauces

This setup means I can assemble a fresh, nutrient-dense meal in under 5 minutes – faster than ordering takeout or hitting the Erewhon hot bar.

storage tips for keeping everything fresh:

• store components separately in airtight containers
• keep sauces in small jars
• most items stay fresh for 4-5 days
• some items like roasted sweet potatoes can even be frozen
• reheat in a cast iron skillet

quick assembly ideas (for stable blood sugar):

• Power Bowl: Start with a complex carb base (quinoa/sweet potato) + 2-3 colorful vegetables + protein + healthy fat sauce (tahini/pesto)
  • Example: Quinoa + roasted broccoli and carrots + chicken + lemon tahini drizzle
• Loaded Salad: Begin with fiber-rich greens + roasted veggies + protein + healthy fat dressing
  • Example: Arugula + roasted cauliflower and brussels + salmon + olive oil vinaigrette
• Wrap: Choose a high-fiber tortilla (or a regular flour one, whatever you have works!) + protein + vegetables + healthy fat sauce
  • Example: Sprouted grain wrap + turkey + roasted peppers + avocado mash

key to blood sugar balance in each combo:

• fiber from vegetables and complex carbs
• protein to slow digestion
• healthy fats for satiety
• multiple food groups working together to prevent blood sugar spikes! (more on this inside my programs

time-saving shortcuts:

• use pre-cut vegetables, frozen microwave rice, pre-cooked rotisserie chicken, (convenience items!) when needed
• cook extra protein when making dinner
• keep it simple with seasonings (good olive oil, salt, and lemon go a long way)
• clean as you go to minimize post-prep cleanup

Remember: The goal isn’t perfection – it’s making healthy eating the easy choice. When nutrient-dense foods are ready to go in your fridge, you’re setting yourself up for success without the Erewhon price tag.

If you want to learn exactly how I stock my kitchen to make it seamless for nutrient dense meals check out one of my favorite programs of all time, eat easy. Inside a library of pre-recorded audios, I walk you step by step through making whole foods a part of your every day life without spending more time or money on it.