Meal prep is the secret weapon of anyone who wants to eat healthy without spending hours in the kitchen every day. With just 2 hours on a Sunday, you can have an entire week of delicious, nutritious meals ready to grab and go.
The 5-Step Meal Prep System
Step 1: Plan Your Menu
Choose 2-3 proteins, 2-3 grains/carbs, and 3-4 vegetables for the week. Keep it simple — you don’t need a different meal every day.
Step 2: Make Your Grocery List
Write everything down organized by store section. Stick to the list to save money and avoid food waste.
Step 3: Batch Cook Proteins
Cook all your proteins at once. Bake chicken thighs, cook ground turkey, and hard-boil eggs all while your grains are cooking on the stovetop.
Step 4: Prep Your Veggies
Wash, chop, and roast or steam your vegetables. Roasted veggies hold up great throughout the week.
Step 5: Portion and Store
Divide everything into glass meal prep containers. Label with the date and store in the fridge for up to 4 days, or freezer for up to 3 months.
Meal Prep Starter Menu
- Protein: Lemon herb chicken + hard-boiled eggs
- Grains: Brown rice + quinoa
- Veggies: Roasted broccoli, sweet potatoes, and sautéed spinach
- Snacks: Cut fruit, hummus with carrots, trail mix
The beauty of meal prep is that it’s completely customizable. Start with this basic framework and adjust based on your dietary preferences and goals.
