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How to Meal Prep Like a Pro

Writer's picture: Matt PetersMatt Peters

Meal prepping is one of the most effective tools for maintaining a healthy lifestyle, saving time, and staying consistent with your nutrition goals. If you’ve ever felt overwhelmed by the thought of cooking for the week or struggled to stick to your eating plan, this guide will teach you how to meal prep like a pro.

1. Start with a Plan

Before you step foot in the kitchen, create a game plan. Ask yourself:

  • What meals do I need for the week (breakfast, lunch, dinner, snacks)?

  • What are my nutrition goals (calories, protein, carbs, fats)?

  • Are there any dietary restrictions or preferences to account for?

Once you have answers, write out a menu and grocery list.

2. Stock Up on Essentials

Keep your kitchen stocked with staples that make meal prep easier. Think:

  • Proteins: Chicken breast, ground turkey, eggs, canned tuna.

  • Carbs: Brown rice, quinoa, sweet potatoes, oats.

  • Fats: Olive oil, avocado oil, nuts, seeds.

  • Vegetables: Broccoli, spinach, peppers, onions, carrots.

  • Seasonings: Garlic, paprika, cumin, salt, pepper, herbs.

Having these basics on hand means you’ll always have something to work with.

3. Choose Simple Recipes

Stick to recipes that are easy to prepare and versatile. Examples include:

  • Grilled chicken with roasted veggies and rice.

  • Overnight oats with fruit and nut butter.

  • Stir-fried veggies with tofu and quinoa.

  • Hard-boiled eggs and fresh fruit for snacks.

Batch-cooking simple dishes allows you to mix and match throughout the week.

4. Invest in Quality Containers

Good containers make a world of difference. Look for:

  • BPA-free, microwave-safe options (preferably glass).

  • Stackable designs to save fridge space.

  • A mix of sizes for full meals and snacks.

Glass containers are a great option for durability and avoiding plastic.

5. Set Aside Time

Dedicate a specific day or evening to meal prep. Most people find Sunday or Monday works best, but choose what fits your schedule. Block out 2-3 hours to:

  • Wash and chop vegetables.

  • Cook proteins in bulk.

  • Prepare grains like rice or quinoa.

  • Assemble meals into containers.

Breaking tasks into steps will make the process less daunting.

6. Use Smart Cooking Techniques

Streamline your cooking by requesting my Ultimate Meal Prep Guide. 

  • Batch Cooking: Bake or grill proteins and veggies at the same time.

  • One-Pan Meals: Use sheet pans or slow cookers for easy cleanup.

  • Double Recipes: Make enough to freeze extra portions for later weeks.

Efficiency is the name of the game when it comes to meal prep.

7. Don’t Forget Snacks

Healthy snacking keeps you fueled and helps prevent overeating at meals. Pre-portion options like:

  • Hummus and veggie sticks.

  • Greek yogurt with granola.

  • Handfuls of nuts and fruit.

Having snacks ready ensures you’re not reaching for less nutritious options.

8. Label and Rotate

Label your containers with the meal name and date to keep track of freshness. Eat the oldest meals first to avoid waste.

9. Stay Flexible

Life happens, and plans change. If you find yourself bored with your meals, have a few freezer-friendly options to switch things up. Flexibility is key to long-term success.

10. Make It Fun

Turn meal prep into an enjoyable activity. Put on your favorite playlist, podcast, or audiobook while you cook. Consider it an investment in yourself rather than a chore.

Meal prepping doesn’t have to be complicated. By starting small, staying consistent, and refining your process, you’ll become a pro in no time. Remember, the key to success is preparation—so grab your grocery list, fire up the stove, and take control of your nutrition one meal at a time.

Be Active, Be Grateful, and Be Driven!

-Coach Pete

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©2022 by Pete Proformance LLC  


Matthew Peters is a ISSA Certified Personal Trainer with specializations is Sports Nutrition and Strength & Conditioning

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