So You Want to Meal Prep?

“Failure to plan is planning to fail”

Meal prepping is the key to success when it comes to dieting or healthy eating.  It is easier to make the right decision when you already have a healthy meal at your hand.  It is especially helpful with a hectic schedule, you can just grab your tupperware meal and go.

Ground turkey mixed with brown rice & brocolli. chicken asparagus and sweet potato

If you’re meal prepping for the first time, make a list of what you want to make and go to the grocery store.  Make sure you have all the supplies–especially tupperware.  Your tupperware requirement will depend on how many people you are meal prepping for.  I meal prep for two– I usually use about 12-20 different sized tupperware containers every meal prep. If you’re looking for good tupperware sized appropriately for meal prepping check this kind out: Meal Prep Containers or these 3-compartment ones if you are Type A or the type of person who dislikes when your foods touch each other 😛 Premium 3-Compartment Meal Prep Containers

Meal prep on your day off. Sunday is a good day to choose.  If you can, be consistent  and prep on that day every week.

Grocery shopping:

Example of my meal prep grocery list (about 1 week of meals for two people)

  • 4lbs chicken breast, skinless, boneless
  • 3lbs of extra lean/lean ground turkey
  • 2 bunches of asparagus (or 2 packs of green beans)
  • 2-3 sweet potatoes
  • 1 small container of baby bella mushrooms
  • 2 zucchini
  • 1 onion
  • 1 red pepper
  • Fresh Parsley
  • 1 package of strawberries
  • 1 package of blueberries
  • 2 containers of eggwhites, the large carton, i usually buy “Allwhites” brand
  • 2 containers of fat free cottage cheese (or greek yogurt if cottage cheese isn’t your thing)
  • Old fashioned Oats
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Chicken marinated in a pesto sauce, sweet potato, and green beans

The Hot Meal Prep:

  • I begin by cleaning the chicken, removing excess fat, and cutting the breasts in half to make two smaller portions (Easier to cook thoroughly) I then choose a marinade of choice and marinade the chicken for at least an hour. If you are not watching your sodium I recommend GrillMates “Garlic and Herb” Marinade.  Dijon mustard is a good choice. Or make your own teriyaki-style marinade with low sodium soy sauce, orange juice, minced garlic, fresh parsley, and pepper.  (just to name 3 of my favorite options)
  • Cut the sweet potatoes into medallions, place on cookie sheet, and spray with nonstick cooking spray–if you have the coconut oil spray use that. Top with cinnamon. Put in oven at 350 degrees (for about 12-20 minutes–depending on thickness of your cuts)
  • Trim your asparagus. Place on another cookie sheet, spray with cooking spray, top with sesame seeds and pepper, place in oven with sweet potatoes (cook about 10 minutes)
  • Have your honey grill up the marinated chicken 🙂  That’s the best option to save you a little bit of work and adds great flavor!  Otherwise, bake chicken.
  • At this time, you could follow the recipe for Turkey Meatballs (and meatloaf) with Zucchini Noodles with the remaining ingredients.
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Left- Ground turkey Lettuce Wraps Right- Chicken, sweet potatoes, & Asparagus Bottom- Shrimp and Vegetable Stir-fry

  • Otherwise, We’re making Ground Turkey Stir fry.. So, grab a large pan and begin to cook the peppers and onions. Once softened, add the mushrooms and chopped zucchini.  In another large pan cook the ground turkey with a little minced garlic.  Once all is cooked, combined with the vegetables.  Add fresh parsley to taste, reduce sodium soy sauce (or liquid aminos), and pepper.  I will occasionally serve this over brown rice.
  • All your hot meals should be cooked, now its time to separate into tupperware.  I have a food scale and I measure out 6oz of chicken and 100g of sweet potato –put both into same tupperware (this is about 2 chicken strips and 1 cup of sweet potato) I then add 5-7 spears of asparagus to this meal.  That completes that!
  • For the Stir-fry I usually measure by cup.  I put 1 cup to 1 1/2 cup in separate tupperware depending on the portion size you want and if you are serving with rice.
  • HOT MEALS COMPLETE!! Pat yourself on the back, eat any leftovers that didn’t fit into tupperware 🙂

The Cold Meal Prep: (does not take near as long)

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  • Fruit Parfaits: Wash and cut strawberries, wash blueberries.  Seperate cottage cheese (or greek yogurt) by serving size into different tupperware containers.   Add fruits as toppings.  Put in fridge.

different varieties of over night oats

  • Overnight Oats:
    • 1/2 cup old fashioned oats
    • 1/2 liquid of choice (almond milk, milk, water)
    • toppings of choice
      • banana and peanut butter
      • strawberries and blueberries
      • pure pumpkin and pumpkin pie spice
    • Stevia, or sweetener of choice
    • 1 tbs greek yogurt (optional–but makes it nice and creamy)
  • Combine all of the ingredients into a container (I like using small mason jars) and place in the fridge.  No cooking necessary.

That is it!!

You have successfully meal prepped! You may notice the only ingredient on my list I haven’t used during this prep is the egg whites.  I add this to my protein shakes.   In the morning when I cook egg whites, I will cook extra and put 100-150g into separate tupperware.  But, I do not add this to my meal prep day. There are already enough dirty dishes 😛

If you are looking for a convenient way to carry your meal prep containers to work, the gym, etc. check out Jaxx FitPak Meal Prep OrganizerIsobag 3 Meal Management System , OR MY ABSOLUTE FAVORITE 6 Pack Fitness Renee Meal Management Tote
(looks like an adorable purse, but has an insulated compartment that holds meal prep containers and ice pack)

I hope this helped! Happy healthy eating!

16 thoughts on “So You Want to Meal Prep?

  1. I’m new to meal prepping, so I loved reading your blog! The lists are great! 😍
    May I ask, how do you reheat food during the week? Also, do you have any problems with freshness at the end of the week?

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    • I just reheat in the microwave. I usually have no trouble with freshness if I’ve made too much I’ll put some meals in the freezer. Then I’ll bring them out of the freezer when I’m on my last day of refrigerated meals. Veggies are the hardest component to stay fresh. So I find it best to either by the frozen and meal prep when STILL frozen– that way reheating them wen you go to consume the meal will be the first time they have been reheated. Or steaming the fresh veggies a little under cooked and throwing into an ice bath immediately after

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  2. I work nights and I usually eat a meal before I go to work. Do you do this too? Do you eat breakfast foods or supper foods at this time? If you don’t eat before work when do you eat your first meal? I found your blog on Pinterest and I’ve been sitting here scrolling through all of it for hours!! Love it!

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    • I don’t really worry as far as “breakfast” foods / “dinner” foods. I look at my meals as “Meal one ” “meal two” “meal three” etc I eat meal one before I go to the gym meal two before work. Meal three four and five at work. And if I have remaining calories or macros , meal six when I get home

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      • This answer helped a lot. I just got switched to 3 12’s overnight and am struggling with the eating and breaking it all up. My sleep schedule is jacked and my eating schedule is nonexistent. I work on a Surgical progressive care unit and after a week or so when I am settled I am sure I will have the time to split my meals better, but for now I am getting in one meal pre-workout, one before work, a protein shake at work and then a full meal and snack. Once I started counting macros I just realized I am not getting enough! I WAS SHOCKED. I am trying to lose weight and get fit but I was eating so little it screwed my metabolism. Ugh! seems so hard.

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  3. I found this post on Pinterest and followed it. I ended up with satisfying meals that I actually looked forward to eating! These meals are powering me through my workouts, thank you so very much. The overnight oats are delicious. I used two pounds of turkey for the stir-fry (because that’s just what I happened to have in my freezer) and I added a packet of ranch seasoning (organic so no MSG) and it was so good. I even did a chicken korma which may not meet everyone’s macros but all these other healthy meals opened up room for an occasional chicken korma. Yum!

    This is the most straightforward and no-fuss post ever about meal prep. I actually felt like I could do it after reading it and so I did. My belly and metabolism thank you (and hubby too because he’s also benefitting from delicious meals). Bonus, I have tons of free time for laundry now! Ugh… 🙂

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