Meal Prep
Keep It Simple
Meal prep doesn’t have to mean spending hours in the kitchen.
Preparing just a few staples each week can save time, reduce stress, and make it easier to stay consistent with your nutrition.
Remember: Done is better than perfect.
Start with Protein
Cook 2–3 protein options to use throughout the week.
Ideas:
Grilled chicken
Lean ground turkey
Lean ground beef
Rotisserie chicken
Salmon
Shrimp
Hard-boiled eggs
Prep Your Carbohydrates
Choose one or two:
Jasmine rice
Baby potatoes
Sweet potatoes
Quinoa
Whole wheat pasta
Oats
Prep Your Vegetables
Wash and chop vegetables so they’re ready to grab.
Ideas:
Cucumbers
Bell peppers
Carrots
Broccoli
Green beans
Asparagus
Brussels sprouts
Mixed salad greens
Easy Meal Prep Containers
Build meals using:
🥩 Lean Protein
🥔 Carbohydrate
🥦 Vegetables
🥑 Healthy Fat (optional)
My Favorite Time-Saving Tips
✔ Buy rotisserie chicken
✔ Use frozen vegetables
✔ Microwave rice packets
✔ Wash fruit as soon as you get home
✔ Portion snacks ahead of time
✔ Double dinner recipes for tomorrow’s lunch
✔ Keep healthy grab-and-go options available
Remember
Meal prep isn’t about eating the exact same meal every day.
It’s about making healthy choices easier when life gets busy.
Every little bit of preparation helps.
Quick Tip 💡
You don’t have to prep every meal.
Even preparing protein, rice, and chopped vegetables can save you hours during the week.
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