Meal Prep 101

Positive family preparing lunch together in the kitchen

When it comes to living a healthier lifestyle food is everything! It’s almost impossible to out-train a bad diet, which means if you want to live the healthiest life possible you need to include fresh wholesome foods in your diet.  Prepping your meals ahead of time makes eating healthy easier because a healthy choice is already portioned out and ready for you!

“By failing to prepare, you are preparing to fail.”

-Benjamin Franklin

The easiest way to start prepping your meals is to decide how much food you would like to make in advance. You can prep as little or as much as you like. Some people have the time to prep every meal in advance. Others like more variety and some prep only snacks. The best meal prep method is the method that works best for you!

It’s always a good idea to have a plan before you start cooking and prepping. Here is an example of what a plan might look like:

  1. Choose a day during the week where you’ll have time to set aside to prep your meals.
  2. Check your calendar – how many meals do you need to prepare? Will you be eating out at all?
  3. Check your fridge/pantry – How can you incorporate what you already have into you meals for the week?
  4. Decided on your meals /snacks for the week.
  5. Go grocery shopping and sort you goods at home – what will you make now and what will you make later?

How your meals are going to look depend on your goals. In general, we want our meals to contain lean protein, healthy carbohydrates and healthy fats. A list of healthy grocery options can be found here.


Prepare your fruits & veggies

It’s always good to wash and prep your veggies so that they’re easy to grab throughout the week. Some good ideas are chopped onions, bell peppers, etc. to throw into an omelet or a stir fry. You can also keep some chopped up veggies around as a quick snack with humus or other healthy dips.


Prep your protein

A great time-saver is to buy a rotisserie chicken at your local super market. Simply remove the skin and shred the chicken! Store the shredded chicken in the fridge and add to salads, quinoa bowls, whatever you like!

Other easy proteins to prepare ahead of time are tofu, boiled eggs and tuna!



Grains and starches can take a while to prepare, so it’s nice to have them ready to go in your fridge.  You can also choose to cook instant gains to make your meal prep time even easier. A few healthy options are quinoa, brown rice, lentils, and sweet potatoes.


Having healthy snacks on hand make staying on track easy. Try making your own healthy trail mix, yogurt parfaits, avocado toasts, etc.


Meal prepping is a great way to make sure you have healthy food available to you whenever you need it. Remember there no right or wrong way to meal prep. Play around with different methods and see which one works best for you!