Meal Prep 101
August 1, 2018
August 17, 2018
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Meal Prep 102

Meal Prep 102 – Part 2 of the series

Have you prepped your first meal?

In our first part of this series, we discussed what meal prep really is, and what are the benefits of doing it.

Today, we are going to dive into the “How”, the how to go about meal prepping and getting started, and what are some of the best options.

If you didn’t get a chance to check out the first part of this series you can do so here:

Part 1

Well, what are you waiting for, let’s get to prepping!

So first, before we start meal prepping, we want to do a few things:

  1. Have a plan, and start simple.  Remember the KISS rule?  No I do not mean you have to kiss your meals after they are prepped, well after this article you may be so happy with yourself that you may wan to do that!  But I just am referring to the old adage of just keeping it simple.
  2. Schedule your meal prep time.  Find the most appropriate time for you to meal prep for the week, for most this may be Sunday night, but it is really best for you and your schedule.
  3. Have a set of recipes that are easy for you and that you can easily make and go to.  If we are always relying on trying to look up new recipes, we have less of a chance of sticking with it.  So have a few go to recipes that will work best for you.
  4. Have the utensils you will need:
    1. Tupperware for storing.  Better yet, there is actual meal prep type containers, go and get yourself some from Costco or on Amazon (P.S. I know you have your web browser up on Amazon already, everyone does since we all live on Amazon), but get yourself some storage containers.
    2. Zip lock bags.
    3. Basic cooking utensils.
    4. Mason jars.
    5. Slow cooker, not necessary, but can be very useful.
    6. Spiralizer, again not necessary but can help.
    7. Food processor or high powered blender.  This is not necessary but can really help.
    8. A fridge…

Once you have everything you need above, then we must start planning.  We need to figure out what is it that we want to prep?

If you have a family, with a spouse and kids, we need top keep them in mind.  The more options we can do for the whole family, the more likely we are to stick to it, so that way we aren’t making 2 different types of meals every night.

So when planning out what to prep, ask yourself these questions:

  • “What would my family want to eat?”  What are some of the staple foods you can get that you know they would eat.  Best way to find this out?  Just ask them!
  • “Could I base meals around a specific day?”  Taco Tuesdays anyone?!?!
  • “ When is the best time to cook these meals?”

We know have a good plan, we are prepped with some of the things that we need.

Now the best way to do this is to cook in bulk.

Cooking in bulk saves you a ton of time.  When you do this, it will not take all that much longer then if you were making a meal already.  So what I like to do is have a meal Sunday night, and then just make a bunch of it to have it for my meal prep.

This way, your not spending more time on prepping different meals.  Then you can easily just grab and go and not spent too much more time then you have to. 

So what are you going to cook in bulk?

Here are the best options in our opinion of what are the easiest and best options:


  • Rice
  • Oats
  • Zucchini
  • Quinoa
  • Potato (especially sweet potato)
  • Fruit (like apples, oranges, pears, and bananas)
  • Beans


  • Ground meat
  • Chicken and turkey breast
  • Greek yogurt
  • Eggs
  • Nuts


  • Celery
  • Peppers
  • Cucumbers
  • Broccoli
  • Carrots
  • Asparagus
  • Kale
  • Cabbage
  • Spinach

Seasoning options;

  • Citrus (lemon and lime juice)
  • Honey or cinnamon for a sweet flavor
  • Cacao
  • Cayenne
  • Mrs. Dash or Wild Tree low sodium seasonings
  • Flavored vinegars and oils
  • Broths
  • Herbs
  • Hummus
  • Guacamole
  • Salsa
  • Hot sauce
  • Mustard

You can do a lot with the above lists!

That is the fun part about meal prep, is you can really make it your own.

When cooking in bulk with all of these foods, there are a couple quick tips to make it easier.

  1. Keep it basic with the seasonings, no need to go crazy.
  2. Cook all of your grains and meats in bulk and then season them after.  That way you can change it up during the week based on what you are feeling.
  3. Roast Veggies along with your meat or protein.
  4. Cook chicken on stove top in boiling water to shred it, as this makes it easier to manipulate into different dishes.

Well that is the way to go about your meal prep.

Do you do some of this now?  

This should go along way for you.  But next time we are going to dive into the real fun stuff… recipes!!!!

We will also go into how to budget, what are good recipes, and what portions should you use for each.

Stay tuned!


RAW Fitness

P.S. As we can see, if nutrition is important for overall results and wellness.  That is why we make it a big part of our nutrition and fitness program here at RAW Fitness in Washington Twp. Mi.  

If you are struggling to get the results that you want, or sick of the yo yo all of the time, we are here to help, you can try us out for FREE with our FREE 4 Sessions   You can get your 4 FREE Workout Sessions here: 4 FREE Sessions

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