In today’s fast-paced world, making healthy food choices can be challenging. But what if we told you that with a little planning and a few simple habits, you could enjoy nutritious, homemade meals every day—without spending hours in the kitchen? Welcome to the world of meal prepping.

Why Meal Prep?

Meal prepping saves time, reduces food waste, helps you eat healthier, and saves money. It sets you up for success, even on your busiest days.

What Is Meal Prepping?

Meal prepping is the process of planning and preparing your meals in advance, typically for the week. This includes making grocery lists, prepping ingredients, and storing ready-to-eat meals or components in your fridge or freezer.

The Healthy Plate Formula

Every meal you prep should follow this simple layout:

• 🥦 50% Vegetables & Fruits: Think leafy greens, berries, tomatoes, cucumbers

• 🍚 25% Whole Grains: Brown rice, quinoa, oats, or whole-grain bread

• 🍗 25% Lean Protein: Chicken, turkey, eggs, beans, tofu, or fish

This formula ensures balanced nutrition, keeping you energized and satisfied.

Meal Prepping in 3 Easy Phases

1. Plan:

• Choose 1 meal category to start (breakfast, lunch, dinner, or snacks).

• Pick 2–3 recipes you enjoy.

• Write a grocery list based on the healthy plate method.

• Schedule 2 days for cooking and 1 day for shopping.

2. Prep & Cook:

• Batch-cook your meals using methods like roasting, baking, or stewing.

• Cool meals completely before storing.

• Use airtight containers and label everything with dates.

3. Store Smart:

• Fridge: Eat within 3 days

• Freezer: Keeps meals fresh up to 3 months

• Pantry: Store dry goods in clear containers for easy access

Simple Meal Prepping Ideas

Breakfast:

• Greek yogurt + oats + berries

• Eggs + whole-grain toast + avocado

• Overnight oats with nuts and banana

Lunch/Dinner:

• Grilled chicken + brown rice + roasted veggies

• Tuna + whole grain pasta + mixed greens

• Stir-fried tofu + quinoa + steamed broccoli

Healthy Snacks:

• Hummus and veggies

• Chia pudding with berries

• Hard-boiled eggs

• Apple slices with almond butter

Start small. Pick one meal a day to prep, and grow from there. The more consistent you become, the easier it gets—and your future self will thank you for it.

Need help meal prepping? Contact us, stop by or talk to one of personal trainers!