One of the biggest barriers to healthy eating is time. Between work, family, and life, who has time to cook healthy meals every single day? That’s where meal prepping comes in—and it’s much easier than you think!

Why Meal Prep?

Before we dive into the how, let’s talk about the why:

  • Saves time during busy weekdays
  • Reduces stress around “What’s for dinner?”
  • Saves money by buying in bulk and reducing food waste
  • Supports your goals by keeping you accountable
  • Ensures nutrition across your entire week

The Meal Prep Strategy

1. Choose Your Day and Time

Pick a day that works best for your schedule (Sunday is popular, but any day works). Block out 2-3 hours. This becomes easier with practice—your first meal prep might take longer, but you’ll speed up.

2. Plan Your Meals

Decide what you’ll eat for breakfast, lunch, snacks, and dinner for the week. A simple approach:

  • Pick 2 protein sources (chicken, ground turkey, beans, tofu, fish)
  • Pick 2 grains (brown rice, quinoa, whole wheat pasta)
  • Pick 3 vegetables (roasted broccoli, sweet potatoes, spinach)
  • Pick 2 healthy fats (olive oil, nuts, avocado)

Meal Prep Process

Step 1: Shop Smart

  • Make a detailed shopping list based on your meal plan
  • Buy pre-cut vegetables if budget allows (saves time!)
  • Get quality proteins and whole grains

Step 2: Prep Your Ingredients

  1. Wash and chop all vegetables
  2. Cook your grains (rice, pasta, quinoa)
  3. Cook your proteins using your preferred method:
    • Baking: Chicken breasts in the oven
    • Stovetop: Ground turkey or tofu
    • Slow cooker: Shredded chicken
    • Instant pot: Quick and efficient

Step 3: Roast Your Veggies

Toss vegetables with olive oil, salt, and pepper. Roast at 425°F for 20-25 minutes. Season with different spices for variety:

  • Mediterranean: oregano, garlic, lemon
  • Asian-inspired: ginger, garlic, sesame oil, soy sauce
  • Spicy: chili powder, cumin, lime

Step 4: Portion and Store

  • Use quality glass containers (better for reheating)
  • Fill containers with protein, grain, and veggies
  • Store in refrigerator for up to 4 days
  • Freeze extras for later weeks

Easy Meal Prep Ideas

Build Your Own Buddha Bowls

Layer in container: grain + protein + roasted veggies + greens + sauce

Grain options: Brown rice, quinoa, farro, wild rice Proteins: Grilled chicken, baked tofu, roasted chickpeas, turkey Veggies: Any roasted vegetables Toppings: Seeds, nuts, fresh herbs, tahini dressing

Sheet Pan Dinners

Cook entire meal on one baking sheet:

  • Protein + vegetables + herbs + olive oil
  • Bake 30-35 minutes at 400°F
  • Portion into containers

Ideas:

  • Salmon, asparagus, and sweet potato
  • Chicken thighs, Brussels sprouts, and carrots
  • Tofu, broccoli, and cauliflower

Breakfast Prep

  • Overnight oats: Mix oats, yogurt, milk, berries. Ready to grab!
  • Egg muffins: Whisk eggs with veggies, bake in muffin tins
  • Breakfast burritos: Scrambled eggs, beans, veggies in tortillas (freeze well)

Snack Prep

  • Cut vegetables (carrots, peppers, cucumbers)
  • Portion nuts and seeds
  • Make energy balls (dates, nuts, cocoa powder)
  • Prepare Greek yogurt parfaits

Meal Prep Tips for Success

1. Use containers you actually like You’ll use them if they’re convenient and appeal to you. Invest in quality containers!

2. Label with dates Use masking tape and marker. This prevents guessing and waste.

3. Add sauces separately Pack dressings, sauces, and dips in small containers to prevent sogginess.

4. Prepare components, not just full meals Instead of pre-portioned meals, prep ingredients and mix-and-match throughout the week for variety.

5. Freeze strategically Grains, cooked proteins, and some veggies freeze well. Fresh greens do not—add these throughout the week.

6. Season as you go Don’t overseasoned everything the same way. Add fresh herbs, different sauces, or spices as you eat for variety.

7. Keep it simple You don’t need complex recipes. Simple proteins + veggies + grains = nutritious meals.

Sample Weekly Meal Prep

Sunday Prep (2 hours):

  • Cook 3 lbs chicken breast
  • Cook 2 cups brown rice
  • Roast: broccoli, sweet potatoes, Brussels sprouts
  • Chop: spinach, tomatoes, cucumbers

Throughout the week:

  • Mix and match for different meals
  • Add fresh elements (salads, herbs, sauces) for variety
  • Simple lunch = protein + grain + veggie + sauce

The Bottom Line

Meal prepping isn’t about eating the same boring food all week. It’s about setting yourself up for success by having healthy options readily available. Start small—prep just 3-4 meals your first week, then expand as you get comfortable.

Your future self will thank you when you come home tired and have a nutritious meal ready to go!

Ready to start? Pick one day this week and give it a try. Comment below with your meal prep plans!

Want personalized meal prep guidance? Contact me for nutrition counseling.