How to Meal Prep

One of the biggest concerns people seem to have when I talk to them about their goals of getting healthy and fit is how to meal prep. Often people tell me something along the lines of

  • “I just don’t have the time to do all that preparation” OR
  • “I just don’t know how to meal prep” OR
  • “I don’t want to have to make different meals for the whole family”

Or some other statement of overwhelm. I get it. I was there once until I figured out how to meal prep simply. I decided to write this post in hopes that this will help you understand that meal prep doesn’t have to require a lot of time, knowledge, expertise, different meals for different family members, etc.

The weekend is coming, and a lot of our team members do their meal prep every Sunday. I wanted to get this post out around this time of the week so that you’ll have a chance to put this into practice this Sunday. 🙂

Related posts:

Healthy Costco Shopping List

The Salad I Eat Every Day For Lunch

When considering how to meal prep, keep it simple

For me, the biggest thing is to keep things simple. I work a full-time job, have a wife and 2 kids, and am an online health and fitness coach. Plus I have blog articles to write. 🙂 I just don’t have time to spend hours in the kitchen and make complicated recipes. When I think of meal prep, I think simple foods such as:

how to meal prep

Meal prep does not have to be overwhelming

  • Ezekiel English muffins
  • Hard-boiled eggs – I usually boil a dozen on Sunday
  • Salad greens, carrots, cukes, tomatoes, etc. for salads
  • Nuts/seeds
  • Hummus
  • Fage Greek yogurt
  • Frozen fruit to mix with Greek yogurt or Shakeology
  • Frozen green veggies
  • Nut butters
  • Frozen chicken breasts
  • Mary’s Gone Crackers
  • Shakeology
  • Grassfed whey protein powder
  • Organic ground beef from Costco

How to meal prep breakfast, lunch, and dinner

For breakfast, I usually have an Ezekiel English muffin with 2 tsp soy-free Earth Balance Buttery Spread. I sometimes have 1 or 2 No-Bake Shakeology balls with it. Meal prep for that is easy.

For lunch, I always have a huge salad with vinegar dressing and hummus with Mary’s Gone Crackers. So the only prep is to make sure I have my hard-boiled eggs ready and plenty of salad greens and other raw veggies, nuts, and seeds on hand.

For dinner, I usually have a protein, a steamed green vegetable, and a starch such as brown rice, quinoa, taco shells (for taco night), or brown rice spaghetti noodles (for spaghetti night). I have an electric steamer I have been using for at least 10 years. I highly recommend getting one of those if you don’t have it. Here’s one on

Sometimes I’ll make a separate meal for the kids such as Kroger organic pizza or Ian’s chicken nuggets, especially on football nights, but my kids still eat a green vegetable. Oftentimes, we all eat the same meal because the food is tasty and healthy!

I hope you found these tips helpful.  If so, please check one of the below social media buttons and share these!  If you have any questions, please ask them in the comments section below or contact me.

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Stewart Forscher’s Health and Fitness Blog

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Note: This post is informational only, and the information here is not intended to diagnose, treat, cure, or prevent any disease.


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