I used to eat whatever was quick—takeout, snacks, or skipping meals altogether. My energy was all over the place, and my workouts? Useless without fuel.
Then I discovered meal prepping.
Now, I eat better, save time, and avoid making unhealthy choices when I’m tired. And no—you don’t need to spend your entire Sunday in the kitchen to do this.
Here’s how to meal prep like a pro, even if you’ve never cooked a full week’s meals in your life.
🔪 Step 1: Plan Your Meals Before You Shop
Start with 3 meals + 1 snack per day. Pick 2 proteins, 2 carbs, and 2-3 veggies to mix and match.
Example Combo:
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Proteins: Grilled chicken, boiled eggs
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Carbs: Brown rice, sweet potatoes
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Veggies: Broccoli, spinach, carrots
Personal Tip: I use Google Keep to jot down 3-day meal plans with repeat ingredients to cut grocery costs.
🛒 Step 2: Shop Smart (Stick to the Perimeter)
The healthiest foods are around the edges of the grocery store—produce, meats, eggs, etc. Avoid the center aisles unless you need spices, olive oil, or oats.
Pro Tip: Don’t shop hungry. You’ll end up with chips instead of chicken.
🍳 Step 3: Cook in Batches
Set aside 90 minutes max. Cook your proteins, roast or steam your veggies, and boil carbs at once.
Tools I Use:
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Air fryer (chicken or fish)
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Oven (sweet potatoes, broccoli)
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Rice cooker (game changer!)
My Experience: I cook on Sunday evenings while listening to a podcast. By 9 PM, I have food for 4+ days ready to go.
🥡 Step 4: Store Like a Boss
Use clear, BPA-free containers. Separate by meal or macro:
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“Lunch: Chicken + rice + broccoli”
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“Snack: Boiled egg + apple”
Bonus Tip: Label with dates. Trust me—Thursday chicken looks a lot like Sunday chicken.
🔁 Step 5: Keep It Flexible
Don’t eat the same thing every day. Meal prepping is about structure, not punishment. Mix ingredients, change sauces, or throw leftovers into wraps or omelets.
Personal Strategy: I rotate sauces (BBQ, sriracha, garlic yogurt) to keep things exciting without extra calories.
💪 Why It’s Worth It
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Saves 5–10 hours/week
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Reduces stress around food decisions
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Improves physical and mental performance
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Supports weight loss or muscle gain goals
And honestly? It just makes life smoother.
#MealPrepForMen
#HealthyWeek
#FitnessFuel
#PrepAndGo
#EasyMealPrep
#CleanEatingMadeSimple
#NoExcuseNutrition
