Beginners Guide To Meal Prepping

One Healthy Meal At A Time

One of the biggest complaints I receive from my clients or potential clients, is that they don’t have “time” to eat healthy.

There are infinite reasons as to why they don’t have time but ultimately it comes down to simply not being prepared.

We all have time, it’s just a matter of how you utilize it to give you an advantage. I’m not the kind of trainer that will ram it down your throat that you need to be better because I get how difficult it can be.

Things happen. Events come up. Situations go down. You might not have healthy food at your fingertips or anywhere nearby.

The general person (not a fitness person) doesn’t always have protein bars, salads, and protein shakes around them. It’s not normal, it’s not applicable and in certain cases not feasible.

That can be a problem for someone trying to go through a body transformation and I’m hoping this blog post can at least provide you a strategy on how to meal prep so that you won’t ever be unprepared.

If you can’t eat healthy then how are you suppose to shed body fat and remove your love handles?

This is a simple kickstart guide that can provide you with a few resources on buying food, prepping food, creating food that tastes good, and storing food.

You can get more in depth information by becoming a member on

So here’s what you need to know in order to meal prep your way to your ideal body transformation:

Assess Your Situation

Like just about everything in life, planning is key. First, you need to figure out what your life and schedule looks like so you can build off of that.

For example, do you have a hard time eating breakfast in the morning? If so, do you need to meal prep your breakfast?

Is lunch usually difficult because all your co workers eat fast food and other crap? If so, do you need to meal prep your lunches?

What about working late and needing a dinner when you get home? Are you too tired to cook? If so, do you need to meal prep your dinners?

Or, do you need a combo of the 3?

On top of that, do you want to prep for the full week? Or just a few days? Do you need to add a day in the middle of the week to meal prep the last part of the week?

All of this is specific to you and something you need to figure out through trial and error. My best piece of advice for this is to not get overwhelmed. If you break it down the way I have explained you might only need 4-5 meals during the week. That’s doable in one modest, bulk cooking session.

Once you really hone in on where you want to insert prepped meals you’ll be able to lay out your schedule AND begin to prep your grocery list.

If you need lunch for 3 days, how much food will that entail? Do you want chicken? Turkey? Fish? Salad?

You can eat the same thing or add a variety, that’s up to you.

Once you decide, it makes planning, budgeting, and the next step, prepping, much easier.

Related: Everything You Need To Know About Buying Meat


Check Out These Awesome Options


1. Season Meat 3 Ways With One PanChicken-seasoning
FitMen Cook

I’ve me Kevin before and he as created an empire from If you’re a guy that wants simple, healthy recipes then this website and app is exactly what you need. This particular idea is phenomenal in that it provides you with 3 different flavors of chicken. You must give this a shot. FitMenCook Meal Prep Recipe

2. Pre-assembled Jar SaladsMason-Jar-Salad_CS_2_620
Life By Daily Burn

So this is an awesome idea if you are in need of a good amount of food with minimal calories. You can load up your salads however you want and take them with you on the go. To be honest, you can do a lot of stuff with jars. You can always create overnight oats, soups, chili’s and more. This is SUPER easy, yet extremely effective. Life By Daily Burn Jar Recipes 

3. Muffin Tin Egg ScrambleMuffin-Cup-Souffles-Egg-Muffins
Full Fork Ahead

This is a simple idea if you struggle with prepping breakfast. There are many different combinations that you can use based off of your food preferences. I typically use turkey, peppers, onion, salt, pepper, and cheese. You can get as creative as you’d like and you’ll have breakfast for a few days. Full Fork Ahead Muffin Cup Breakfast


If you are on a budget then buying in bulk is crucial. You’ll get more food for less money. A freezer is also a must so any food that you don’t use you can freeze and save for later.

Assuming you picked out what you’d like to make, there are a variety of ways to prep.


For me, it’s the grill or the crock pot. I have access to both and I like cooking with them. For others it might be the oven or stove.

Whatever works, there is no right or wrong.

Spend some front end work looking for healthy meal prep recipes. In this case I did that above and I’ll provide you with other options here and here. These make cooking super simple.

Next up, make sure you have the tools needed to cook your food (obviously). Knives, cutting board, grilling tools, pans, storage containers, etc. This is important so that you can actually make your food. (I figured this was necessary to include as some people might forget they actually need to have a cupboard full of cooking gear)

Lastly, don’t forget to add spices.

It’s not uncommon for me to hear people complain that they don’t like meal prepping because the food doesn’t taste good. I would hate meal prepping as well if the food wasn’t any good.

Spices can change your life. When you get the right combo or find certain spices that you enjoy, they can provide you with a mouthful of flavor and delight.

In this case, it actually excites you to eat your meal prepped meals because they won’t taste like ass.

My four favorite spices are here.

Once the food is cooked you have the last step.


Post Cook Prep

This is where it can get creative. I kind of ruined the surprise if you clicked on some of the recipes above.

When it comes to post cook prep you have a lot of options to make it easy for you.

Some people like to have tupperware because it’s easy to store in the refrigerator. At the same time, they come in a variety of sizes so you can measure out your portions which can prevent you from over consuming.


Other options are jars, plates or bowls.

I’d recommend you measure your meats, your vegetables, and your starches. That way you know how much you’re eating. (If you count macros this is must) –> Comprehensive Intro On Counting Macros

When carrying to and from work or when traveling you could utilize a cooler. 6Pack Fitness makes a variety of coolers that fit your specific need. These are pretty innovative and if you travel often this might be a great option for you.

If not, a simple cooler with ice packs works as well.

If you carry this around you would be a certified bad ass…


Meal prep doesn’t need to be complicated. You don’t need to make a full weeks worth of food and you certainly don’t need to spend a lot of money to eat healthy. I’m always reminded by the quote

“If you fail to prepare, prepare to fail”


This is one of those instances where this applies.

Be smart, assess your situation, prep efficiently, and transport wisely!

Hope this helps. Oh, and by the way, do you currently meal prep? If so, what do you make?


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