Meal prep sounds like a full Sunday of cooking and a fridge stacked with identical containers. It does not have to be. A simple system takes about an hour or two and takes the daily guesswork out of eating well. Here is how to start, with no complicated recipes.
The simple system
Build every meal from four parts:
- A protein: chicken, turkey, eggs, tofu, fish, lean beef or beans.
- A carb: rice, potatoes, pasta, oats or whole-grain bread.
- A veg: roasted vegetables, a bagged salad or frozen veg you steam.
- A sauce: this is where the flavour comes from, so rotate it.
Step 1: Plan 3 to 4 meals, not 21
You do not need a different meal for every slot. Pick two proteins and two carbs, mix and match, and you have plenty of variety. Planning for lunch and dinner on weekdays is plenty to start.
Step 2: Shop with a list
Write your list by section: protein, produce, pantry and frozen. Buying frozen vegetables and pre-cut produce saves time and reduces waste. Check what you already have before you go.
Step 3: Cook in batches
- Roast a tray of vegetables and a tray of protein at the same time.
- Cook a big pot of rice or pasta.
- Make one sauce and one snack, like boiled eggs or cut-up veg.
Step 4: Store it right
Let food cool, then store it in airtight containers in the fridge. Most cooked meals keep well for a few days. If you are prepping for more than three or four days, freeze the extras and thaw them as you need them.
A sample prep day
- Roasted chicken thighs and a tray of mixed vegetables
- A big pot of rice
- A tray of roasted sweet potatoes
- A jar of dressing or sauce
- A batch of hard-boiled eggs for snacks
Tips that make it stick
- Start small. One or two prepped lunches is a win.
- Season well. Bland food is the number one reason people quit.
- Keep a few back-up meals in the freezer for lazy days.
- Use a good container set and a bottle or tumbler you like to bring with you.
Want recipes and plans done for you?
If you would rather follow a ready-made plan, our Fuel Simple meal prep guide gives you 4 weeks of easy high-protein meals, shopping lists and Sunday prep plans as an instant PDF. Pair it with a training plan and remember the rule: never miss twice.
This article is general information, not medical or nutrition advice. Speak with a doctor or registered dietitian about your own needs, especially if you have a health condition.