Meal Prepping Tips

Meal prepping does not have to be “boring” or expensive. In fact, it’ll save you time, energy, and a ton of money as compared to eating out daily or grabbing food here and there.

Here are a few simple tips you can implement to make meal prepping easy for you and your family:

  1. Have a plan
    1. You need to have a meal plan. Take some time out of your week to plan out certain meals that you can prep ahead and enjoy for the next few days. Scroll through Pinterest for some fun ideas but keep it simple! Focus on a protein, healthy fats, and a micronutrient-dense carbohydrate, such as broccoli, with each meal.
    2. If your meal plan calls for chicken over the next 3-4 days, then buy these items in bulk – go to Sam’s Club/Costco to stock up instead of purchasing smaller quantities several times per week. I recommend doing the same for dried goods such as oats, rice, etc.
  2. Cook your foods in bulk
    1. Making foods, such as rice, at the beginning of the week and having it on hand for the next 3-4 days will save a ton of time! The same concept goes for meats, produce. Ultimately this eliminates so much stress, time, and energy of having to stand in your kitchen cooking a fresh batch of meals every day.
  3. Do not go to the store hungry
    1. There’s a high chance that you’ll end up buying things you don’t need if you go food shopping without a plan (and hungry). I recommend having a high-protein meal / snack prior to shopping so your hungry tummy isn’t dictating what you choose to buy. 😊
  4. Shop the perimeter of the store
    1. The perimeter of the store is where you’ll find the fresh, perishable foods including fruits/vegetables, meats, eggs, dairy. The center of the store is where you will find the processed foods/snacks that should be eaten minimally. Focus your diet on whole fresh foods and less on the non-perishable, boxed foods/snacks. Your body will thank you!
  5. Buy Pyrex dishes for storing food
    1. Store your meal-prepped breakfasts, lunches, dinners in Pyrex dishes for an easy grab-n-go meal. This will save you time and energy when you’re low on time and running out the door.
  6. Have some fun and ‘healthy’ condiments / spices on hand to keep your meals tasty and something you look forward to. Options include:
    1. Primal Kitchen sauces / spices / dressings
    2. Siete Foods sauces / dressings
    3. Trader Joes salad dressing (Green Goddess, Carrot Ginger Miso, Almond Butter Turmeric)
    4. Coconut Aminos

High Protein Meal Plan (made one day during the week to last you the next 3-4 days):


  • 3 Egg muffins (eggs, chopped organic sausage, pepper, onion, spinach)
  • 1 avocado
  • Side of fresh fruit (strawberries, blueberries, raspberries)


  • Salad:
    • Kale/romaine
    • Edamame/chickpea
    • Cucumber/tomato/red onion
    • Organic chicken
    • Olive oil/lemon dressing


  • Wild caught salmon
  • Quinoa
  • Asparagus

Snacks / Dessert:

  • 2 pieces HU dark chocolate with dates
  • Protein powder mixed with almond / coconut milk
  • CHOMPS turkey / beef stick with walnuts