Meal prep How to

If I could give you one tip to achieve your fitness goals it would be MEAL PREP

Meal prep is the number one way to stay on track with your health and fitness goals. Making healthy meals ahead of time will help you stay on track even when your schedule gets hectic.

If you are tracking macros  you can portion your meals accordingly with a food scale so you can grab meals without worrying about calculating the portions. 



Sit down and make a plan. Figure out what your menu with be for the week covering all of your meals in and out of the house. If you work out of the house 5 days per week you will need 5 lunches, 5 breakfasts and dinners planned ahead of time. Once per week write down your meal plan and all of the ingredients you will need and then shop accordingly 

 Prep & Pack

Now that you have your grocery haul it's time to get to work. You can decide if you want to prep your meals or keep it as food prep. The difference being with meal prep you would portion out each meal in a container opposed to having large batches of items made and ready to assemble in to meals as the week goes on. The method you choose will be up to what works best for you. 

Keep it Fresh 

As a general rule, prepped meals can last up to 4 days in the fridge, with some individual ingredients lasting up to 1 week. I recommend scheduling a weekly meal prep practice, ideally on a weekend. You can also prep during the week if you have the time for it. Make sure you are using quality containers that are air tight. 


Meal prep not only can save you time and keep you on track it also can save money. Research and shop when protein is on sale. Then you can freeze your bulk purchase of protein. Having meals on hand will help you avoid eating out which is much more expensive than cooking at home. 


My go to meal prep schedule:

Breakfast Prep:

Overnight Oats:

½ cup oats ½ cup unsweetend almond milk + 1 tbs almond or peanut butter + fruit of your choice

Protein Waffles:

Make ahead of time and use within three days or freeze. 



Wash Cut Carrot sticks for snacks + Hummus  

Make “smoothie packs” freeze bananas and other fruits of your choice

Portion out nuts 


Lunch Meal Prep:


Garlic Herb Chicken:

1 lbs Marinated Grilled Chicken (marinade at least 30 min prior)

Marinade: 1 lemon juiced, 1 clove garlic crushed, parsley, 1 tsp balsamic salt and pepper

Grill or broil.


Roasted Sweet Potato Mash:


-6 Sweet Potatoes Broiled:

Wash, wrap in foil (skin on) Broil for 1 hour at 500. Allow to cool after baking then remove skins. Mash with 2 tbs unsweetened almond milk. ½ tbs irish butter. Steam broccoli.

Portion out your meals:

3 oz chicken per meal/ 100 grams sweet potato/ 1 cup veggies


Dinner Meal Prep:


Crockpot Salsa Verde Chicken:

1 lbs chicken + 1 onion chopped + 1 jar salsa verde chicken Serve over rice with a side salad