Meal Prep, Step-by-Step

You want to eat healthier, but you’re super-busy.

You eat out several times a week because that’s what you have to do just to get by. That’s Despite your best plans that is what ends up working best for you and your family (when it comes to time and convenience anyway).

But you probably realize it’s not working great when it comes to your health and fitness goals.

You REALLY want better health.

You want to eat better.

You definitely don’t want the extra calories, fast food + junk food as much anymore.

And you DO want to save time and money.

But, how?

 I get it!

 Meal prep is a simple strategy, that will help you to plan and prepare healthy meals for the week.

You don’t need to completely abandon your regular meals out. But, you can use this strategy to help you eat out a bit less each week. It’s up to you.

 As with any lifestyle change, start gradually so you can build consistency.

The key here is to make it easy, doable and rewarding enough to do again and again.

Let me walk you through my simple meal prep system.

Plan meals for the week

Planning typically best on the weekend. Flip through some recipes and choose a few to make the upcoming week. If I am super ambitious, I’ll even pick which days to have which, but that’s not necessary if you’re new to this. AS long as you have ingredients, the day you eat the meal can be flexible.

Bookmark recipe pages or write chosen recipes down in a notebook or even a sheet of paper to put on the fridge. I try to have at least one instant pot meal each because they’re SO EASY, and dinner is ready so fast. I personally have a hard time thinking 8 hours ahead for a crock pot, but that works for some.

Then create a grocery list. Take a quick look in the fridge, freezer and pantry, and list the recipe ingredients that I still need to buy. This becomes pretty fast once you get in the habit and just know what you have on hand.

PRO TIP: Consider doubling up on dried goods or buy a “backup” can just in case. I’ve had times where the tomato sauce I planned to use was a bit short of what I needed. Having to run out in the middle of meal prep can be SO frustrating.

Another thing to consider is doubling (or tripling!) recipe(s), so you can prep and cook once, but have twice the meal at the end. The extras can be taken for lunch, or frozen to pull out the night before a busy day. You just need to heat it up whenever you’re ready.

PRO TIP: If you’re doubling a recipe, don’t forget to double the amount you buy from the grocery store!

Finally, it’s time to head to the store and grab those recipe essentials.

PRO TIP: If you’re not a fan of washing and chopping produce, then consider buying them already pre-washed and pre-chopped, or even frozen. You can make your meal prep even easier if you don’t mind spending a couple of extra dollars.

Prepare meals for the week

Mark off 2-3 hours one afternoon for this. Get your recipes ready, clear off your counter, and play some music. Or, I usually like to listen to some good podcasts.

You can either prep the ingredients, or pre-cook the entire recipe. Sometimes just washing and chopping produce and putting it in containers is a HUGE time-saver for weeknights. Or, you can go through and make a whole meal, and divide it up into portions and refrigerate or freeze. It’s really up to you, because the more you do now, the less you’ll have to do when you’re hungry and tired later.

Breakfast Prep

There is one meal that is easiest to plan and prepare in advance. It’s one that’s also often the most difficult to eat at home if you’re busy.

That’s breakfast.

Many people just need to get out the door FAST in the morning.

Planning some overnight oatmeal or chia pudding is a great start to any day.

For overnight oats:

Simply place ½ cup rolled oats, ½ cup your choice of milk, 1 tbsp chia or flax seeds into a container (or make 5 for the whole week).

Put the lid on, shake it up and place in your fridge.

In the morning you can quickly heat the oats up or even eat them cold (the oats will have absorbed the milk). Top with spices, like cinnamon, berries, chopped fruit, nuts or seeds, grain free granola and enjoy.

Other yummy ideas

• Protein-packed mason jar salads: Preparing these in advance by layering ingredients like cooked chicken, quinoa, roasted vegetables, and leafy greens will ensure you have a nutritious and filling meal ready in minutes. Just be sure dressing is on bottom, followed by protein, then veggies and leafy greens. You can also put dressing in a separate container

• Sheet pan dinners: Roast a variety of vegetables, such as sweet potatoes, bell peppers, broccoli, and Brussels sprouts, alongside a protein source like chicken breast or fish. Prepare multiple servings to have wholesome dinners throughout the week.

• Energy bites/balls: Mix together ingredients like oats, nut butter, honey, and add-ins such as chia seeds, flaxseed, or dark chocolate chips. Roll into bite-sized balls and store in the fridge or freezer as a convenient snack option.

• Quinoa or grain bowls: Cook a batch of quinoa or your preferred grain and portion it into individual containers. Add a variety of toppings such as cooked chickpeas, roasted vegetables, feta cheese, and a drizzle of dressing for a quick and nourishing meal.

• Freezer smoothie packs: Pre-measure all smoothie ingredients (fruits, leafy greens, nuts, etc.) into individual bags and store in the freezer. When you're ready for a smoothie, simply empty the contents into a blender, add liquid, and blend.

• Protein-packed egg muffins: Beat eggs with your choice of vegetables, cheese, and cooked meats, then portion into a muffin tin and bake. These muffins can be refrigerated or frozen, making them a great grab-and-go breakfast or snack.

• Buddha bowls: Fill individual containers with a variety of cooked grains, roasted or raw veggies, legumes, and a source of protein such as grilled chicken or beef. These can be quickly assembled into a complete and nourishing meal.

• Stir-fries: Prepare a big batch of stir-fried vegetables and protein of your choice (e.g., shrimp, tempeh, or beef) and portion into individual containers. Serve them over brown rice or quinoa for a balanced meal ready in minutes.

• DIY trail mix: Create your custom trail mix blend by combining a variety of nuts, seeds, dried fruits, and a sprinkle of your favorite spices. Portion it into small snack bags or containers for a quick and nutritious grab-and-go option.

Meal preparation is off more about mindset than action. With a little time and planning, you’ll be able to eat healthier while you save money and calories.

 This may take some getting used to, but with practice it can become second nature.

Progress, not perfection!