Why Meal Prep Works
Meal prepping isn't just about saving time — it removes decision fatigue. When healthy food is ready in your fridge, you're 80% less likely to order takeout or grab junk food.
Step 1: Pick Your Proteins
Choose 2–3 proteins for the week. Cook them in bulk:
- Chicken breast (bake at 400°F for 22 min)
- Ground turkey (brown in a skillet, season versatilely)
- Hard-boiled eggs (12 min in boiling water, ice bath)
Step 2: Prepare Your Carbs
Cook a big batch of 1–2 carb sources:
- Rice (use a rice cooker for perfect results)
- Sweet potatoes (cube and roast at 425°F for 25 min)
- Quinoa (2:1 water ratio, 15 min simmer)
Step 3: Chop Your Vegetables
Pre-wash and chop vegetables so they're grab-and-go:
- Broccoli, bell peppers, zucchini for roasting
- Spinach, cucumber, tomatoes for salads
- Carrots, celery, snap peas for snacking
Step 4: Build Your Containers
Use a simple formula for each meal:
- 1 palm-sized portion of protein (~30g protein)
- 1 fist-sized portion of carbs (~40g carbs)
- 1 fist-sized portion of vegetables
- 1 thumb-sized portion of healthy fat
Storage Tips
- Glass containers keep food fresher than plastic
- Most meal preps last 4 days refrigerated
- Freeze extra portions for next week
- Keep sauces and dressings separate until eating