Meal Prep: 101

Screen Shot 2014-08-10 at 11.20.23 AMOne of the things I made sure to do this summer was to meal prep and eliminate most processed foods. After a year of eating in the dorm, I was so excited to cook and meal prep this summer. For those who have no idea what meal prepping is- a day where you cook your food for the week or for a few days and put them in containers/ baggies in the freezer/fridge to grab them when you need them. It takes a bit of time, but it’s totally worth it because I eat a lot of food and don’t have time to cook lunch or dinner everyday/I don’t like waiting for food to cook when I’m hungry. 🙂 My meal prep consists of cooking lean meats (chicken, lean ground turkey/beef, or lean steak–you can do fish too, but I’m not a fan of seafood!), veggies, brown rice or sweet potatoes.

Screen Shot 2014-08-10 at 10.24.44 AM
one my favorite breakfasts! Ezekiel toast with egg whites, cinnamon and peanut butter!

don’t prep my breakfasts because I like cooking my egg whites and oatmeal fresh in the morning. However, if you don’t have the time to make breakfast, I’ll show a couple options at the end of the post.
What you’ll need:

  • oven/stove/grill
  • rice cooker (<–click to see where I got mine for $20) or use oven for sweet potatoes
  • 2 baking pans
  • Pam spray
  • your food (meat, veggies, carb source)
  • plastic baggies
  • seasoning (I use Mrs. Dash salt free seasonings)
  • optional: food scale



Step 1. Preheat oven to 375 degreesimage

Step 2. Wash rice and turn on rice cooker (brown rice takes about 45 min to cook, so I do that first). If you’re making sweet potatoes, they will take about an hour to cook, so once you cut them-line the pan with foil, spray them with cooking spray and put them in the oven for an hour after the oven preheats.

Step 3. Spray baking pan and layout meats and season it the way you want

Step 4. When oven is done preheating place in oven for 30 minutes
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Step 5. Cut veggies, put in pan and spray with Pam or use olive oil and season them the way you want

Step 6. Place veggies in oven when there is fifteen minutes left on the timer for the oven


Step 7. Cut chicken in smaller pieces

Step 8. Put a palm size amount of
in each bag or container. If you have a food scale(<–click to see where I got mine), I use 3-5 ounce portions of lean meat for lunch and dinner depending on my meal planimage

Step 9. Place a handful of veggies into same container/bag or a different one if you want

Step 10. Place a fist size amount of brown rice or sweet potato (3-4 ounces) in a baggie

imageStep 11. Store your baggies/containers in the fridge/freezer and eat throughout the week. *Note: I usually keep 2 days in the fridge at a time to make sure my food doesn’t get old!*

Extra Notes: I bought my food scale and rice cooker from amazon for twenty dollars each and have been an awesome investment! Mrs. Dash can be found in the seasonings section in almost all grocery stores. The brand has a delicious taco seasoning I use with ground turkey! Also, I like to portion my meats, veggies and sweet potato/rice for the day and put them in a big baggie sometimes to just reach in the fridge and grab them all together or if I’m on the go somewhere, I can put them in a lunchbox/cooler easily. Meal prepping is an exceptional way to keep me on track and I definitely recommend it for everyone trying to get leaner and stay fit. You can prep before traveling and freeze your food to put them in coolers as well!

Breakfast Prep

My breakfast usually consists of egg whites and oatmeal with peanut butter or Ezekiel toast with egg whites and cheese

However, if you find yourself short on time in the morning. egg-white muffins and overnight oats are great choices!

For egg white muffins: you’ll need egg white cartons and veggies or toppings of your choice. I like to use bell peppers, spinach, green onions, fresh mushrooms, ham/turkey bacon/chicken,turkey slices all chopped and diced!

  • Desired Veggies (look above)Screen Shot 2014-08-10 at 10.53.16 AM
  • Desired Meats
  • salt/salt-free seasoning
  • Ground Black Pepper
  • Liquid Egg Whites or Regular Eggs
  • Muffin Pan
    Directions: Preheat oven to 350 degrees. Spray muffin pan. Combine all ingredients except for egg whites. Divide your ingredients evenly among muffin cupsPour in egg whites over the dry ingredients. Bake for 20-25 minutes or until the eggs are firm and not runny. Once they’re cool run a knife around tins to release and put them in small baggies/containers or however you like to store them and take them on the go in the morning or for a snack!

For overnight oats: you’ll need almond milk, protein powder or greek yogurt, and toppings of your choice, stevia/cinnamon is what I like to use.

  • 1/2 cup Old Fashioned oats or Quick OatsScreen Shot 2014-08-10 at 11.03.55 AM
  • 1/2 cup almond milk
  • stevia/splenda sweetener
  • cinnamon
  • 1 scoop protein powder (1/4 cup)
  • 1/4 cup greek yogurt (can omit if you don’t like it)
  • other options: chia seed, flax seed, raisins, nuts, cocoa powder or whatever you like

Directions: Mix all ingredients in bowl or mason jar and store them overnight. In the morning top with fruit, peanut butter or just eat it how it is!
Click here for other recipes to make overnight oats!

3 thoughts on “Meal Prep: 101

  1. Love this! I’ve prepped my food ahead of time for years, but I like your system. Definitely will be adapting some of this.

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