The best 5 meal prep ideas to make your week easier

‘Whats for dinner?’ Yeah, that used to be me too. I used to order so many take outs just because I was hungry in that time and wasn’t willing to cook or wait and would end up sad and upset because not only I was spending too much but I was also not eating according to my goals and macros. But as I mentioned, that used to be me, until I found the secret that would help me eat well, save money and stick to my macros and you want to know what it is? Meal prep. I discovered it was only about planning and executing instead of sittint and waiting for things to happen.

First I also want to clarify that this isnt about spending all your day off cooking, cutting and cleaning. Its just a bout a few strategies that will make a big change withjsut investing a bit of time ahead which will save us time along the week and also ensure that we are just seconds aways from a healthy and nutritious meal. So ready to join me? Here you have 5 meal prep ideas to start.

meal prep ideas donuts

1. Breaking it down

Instead of cooking full and elaborated dishes lets focus on preparing indivudual components that can be mixed up so that you don’t get bored of eating the same thing over and over again. What do I mean? Ill show you

  • Carbs: Cook a large batch of one or two carb sources like rice, quinoa, potatoes or pasta. They not only last many days in the fridge but also will be the base of your meal
  • Protein: grill or bake a few pounds of your favorite protein source! You can use chicken, fish or just boil eggs and condiment them in different ways or prepare some different sauces to make it fun! (specially because we are all bored of plain chicken breast right)
  • Veggies: roast them, chop em, mix them! Be crative and add as much color as you want

Why does this method work? Because its all about mixing and matching to have a variety!

2. The one pan recipe

If your thing is simplicity then this is for you. All you need is one pan, where you will roast your protein, cook your carbs, roast your veggies and mix it up! Its minimal effort and no containers to wash after

  • Chop the veggies you want to use, like carrots, peas, mushrooms or asparagus
  • Cook your protein in the pan and reserve
  • Roast your veggies and add rice and water and let it cook
  • Add your protein and mix! You can add some soy sauce to add a bit more of flavour or your favorite hot sauce

This tip is amazing to cook many serving portions at once and just keep them in the fridge for a couple of days. You just have to be creative on how and what to add and you are all set for the week!

meal prep ideas cut veggies
meal prep ideas cooking

3. Batch cooking

Batch cooking is the classiest thing when it comes to meal preapping. Its basically cooking a large pot or many portions of your favorite meal and can be enjoyed for days. The. Most typical things are soups, stews and chilis because overtime the flavors the have become tastier and stronger.

  • Make a large pot of your favorite meal
  • Cook perfectly and let it cool
  • Measure and portion into individual containers and then store

This is great for specially saving time over week nights because basically you don’t need to thing about hat to cook and you only have to watm it up for a couple of minutes and then serve. Its also very cost effetive.

4. Make breakfast ahead

According to different and multiple studies, breakfast is the most skipped meal and it shouldn’t be because of lack of time in the morning. Preparing a grab and go option can make all the difference and will make you start your day with the proper fuel you need to shine.

  • Overnight oats: the easiest thing because you can prepare a week worth of breakfast at once. On a small recipient y our gonna mix oats, milk of preference and your favorite toppings as fruits, nuts or seeds. Let it hydrate overnight and for extra protein you can add just a scoop of protein powder right before eating
  • Egg muffins: mix eggs with your favorite veggetables, an extra source of protein like ham, bacon or ground beef and cheese. Pour the mix into a muffin tina dn bake. Cool them and you will have this amazing protein packed egg bites
  • Smoothie packs: another all time favorite. Put all your smmoothie ingredients together into a ziplock bag. You can use spinach, frozen fruit and a scoop of portein powder and then just freeze it. In the motning youll just need to pour it to the blender and mix it.
meal prep ideas cooking
meal prep ideas snack

5. Snacking prep

Yup, my problem also comes when its 4pm and I start craving something and I just don’t know what to eat and end up getting cookies, donuts or something like that and end up. But I founf out there are options

  • Veggie sticks: wash and chop up carrots, cucumbers or bell peppers and store them in container with a paper towel to keep them fresh. Pair them with a hummus or greek yogurt dip
  • Nuts and seed in a ziplock bag
  • Energy bites. Make them by mixing oats, dates, pb and some honet. Just remember to store them in the frige and you are all set

Do you want to find out the macros you need? Do you want more ideas on how to have an effective mealprep  ? Ill be more than happy to help. Contact me on the buttom below