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Mastering Meal Prep

The whirlwind of life can and will get in the way. Further adding difficulty to maintaining a healthy eating plan. However, with a little preparation and creativity, you can stay on track with your nutrition goals and fuel your body for success!


As a former competitive athlete and also frequent forgetter of planning out my meals (still can found guilty of this!), I’ve seen firsthand the transformative power of meal prep and lack thereof.

Here are some tried-and-true tips to help you stay organized, satisfied, and nourished. As well as consistent.

Step 1: Organize Your Meals

The cornerstone of any successful eating plan is consistency. Aim to eat every two and a half to three hours, whether it’s six small meals or three main meals with snacks in between.

Each meal should include a balance of quality protein, complex carbohydrates, and healthy fats. Think grilled chicken with brown rice and steamed veggies, or a colorful salad with grilled shrimp and avocado, or whatever your dietary restrictions allow.

By planning ahead, you’ll never be caught off guard when hunger strikes.

Step 2: Hit The Grocery Perimeter

Make a list of all the essentials. Focus on fresh, whole foods found around the perimeter of the grocery store – think lean proteins, colorful veggies, and whole grains.

Keep staples like frozen veggies and high-protein pasta on hand for quick and convenient meals. And don’t forget to tailor your shopping list to your nutritional preferences and dietary restrictions.

Step 3: Get Creative

Spice up your meals with flavorful, low-sodium seasonings like turmeric, sesame seeds, or your favorite spice blends while also being mindful of their nutritional facts.

Mix and match veggies to add variety and color to your plate. Experiment with flavored vinegars and hot sauces, but be mindful of added sugars and artificial additives.

The key is to keep your taste buds excited while nourishing your body with wholesome ingredients.

Step 4: Portion It Out

To ensure your meals align with your nutritional goals, weigh and measure your food. Aim for balanced portions of protein, carbohydrates, and fats – think three to five ounces of protein, 1⁄2 to 1 cup of complex carbs, and 1⁄2 to 1 tablespoon of healthy fats per meal.

Invest in quality food containers, like glass, and cooler bags to keep your meals fresh and portable throughout the day.

Step 5: Stay Prepared

Life is full of surprises, but your nutrition shouldn’t be one of them. Keep a stash of healthy snacks on hand for those moments when hunger strikes on the go.

Think protein powder for quick shakes, mixed nuts and fruit for sustained energy, or high-protein energy bars for a satisfying pick-me-up.

Sample Prep Menu

  • Breakfast: Oats with scrambled egg whites and berries, or scrambled eggs on sprouted-grain bread with a side of fruit.
  • Lunch: Grilled shrimp over salad with avocado and balsamic vinegar, or a grass-fed beef burger in a low-carb wrap with lettuce and tomato.
  • Dinner: Salmon fillet with brown rice and zucchini noodles, or grilled chicken breast over quinoa with grilled eggplant and asparagus.
  • Snacks: Fresh fruit with cottage cheese and mixed nuts, or a whey-protein shake blended with PB2, banana, and almond milk.

Top 12 Food Prep List

  1. Oats
  2. Eggs
  3. Greek yogurt
  4. Chicken breast
  5. Fish
  6. Grass-fed beef
  7. Mixed salad greens
  8. Vegetables (broccoli, asparagus)
  9. Beans
  10. Berries, apples, melons
  11. Brown rice or quinoa
  12. Sprouted-grain bread

By following these simple steps and staying consistent with your meal prep, you’ll set yourself up for success on your health and wellness journey.

Remember, the key to staying on track is to always have plenty of healthy options on hand – so stock up, plan ahead, and nourish your body for optimal health and vitality!

*Always tailor your meal prep and planning to your nutritional preferences and dietary restrictions.