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How to Meal Prep Effectively

Hot take: The monotony of eating grilled chicken, string beans, and brown rice repeatedly is SAD and BORING!

Meal planning doesn’t have to be dull or tedious. If you want something new and exciting, I’ve got you covered!

Meal planning is an easy way to make healthy choices that are available to you every day. However, the main problem people face with meal prep is that the meals are repetitive and unsatisfying.

I have come up with 4 ways to meal prep effectively and creatively. Try this next time!

  • Batch cook your desired amount of veggies/grains. Season lightly with natural spices and herbs. You can always add different kinds of spices/sauces when you’re ready to add those ingredients to your meal.
    • Use olive oil, salt/pepper, and garlic powder as your base.
    • Roasting or air frying veggies and most grains are best. They will stay fresh longer and heat up better.
    • Diversify colors with vegetables.
  • Choose 2-3 different proteins for the week.
    • One you can cook in advance and have leftovers with.
      • Hard boiled eggs
      • Grilled chicken  
      • Ground beef or turkey
      • Grilled shrimp
    • A plant based option that doesn’t necessarily need to be cooked. Beans are usually the best option.
  • Make a large pot of soup or stew 1-2 times a month. Portion out lunch sizes and dinner sizes. Add to the freezer until you’re ready to eat it. You can thaw it out the night before in the fridge. 
  • Prep ingredients that can be used in multiple meals.
    • Eggs can be used for breakfast and lunch.
    • Turkey can be used for lunch or dinner. 
    • Beans can be used for lunch, dinner, or a snack!

Meal prepping doesn’t have to be so strict. As long as you have the basics ready to go, everything else should be pretty simple. By doing this, you’re able to eat what you’re in the mood for and add the prepped ingredients where they make the most sense. 


  • Hard boiled eggs can be used on avocado toast in the morning or in a salad for lunch.
  • Chickpeas can be used in a prepped veggie bowl for lunch or a cultural dish at night.
  • Grilled chicken can be used with prepped veggies for fajitas, or can be the protein for lunch with leftover veggies from the night before.

Don’t overcomplicate meals and don’t feel like you need to eat cold meals day after day. You can nourish your body with what it wants while still being mindful in your approach. If you need further guidance, I’m here to support you in any capacity.

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