Resources

What Is Meal Prep?

Meal prep is planning and preparing meals ahead of time so healthy food is ready when you need it. It saves time, reduces stress, and supports healthier eating habits.

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Why Meal Prep Works

• Saves time during busy weeks

• Reduces food costs

• Supports weight and fitness goals

• Makes healthy choices easier

• Lowers daily meal decision stress

 

How to Start

1. Set a Goal
Decide what matters most—saving time, eating healthier, or staying on track with fitness goals.

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2. Keep the Plan Simple

• Start with 2–3 days of meals

• Choose which meals to prep (lunch, dinner, etc.)

• Cook in bulk or portion meals ahead

• Pick one day to plan, shop, and prep

 

3. Use Foods You’ll Actually Eat
Consistency matters more than perfection.

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Best Foods for Meal Prep

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Carbs: rice, quinoa, oats, potatoes, beans
Protein: chicken, fish, eggs, lean meats, yogurt, legumes
Vegetables: broccoli, spinach, carrots, green beans
Fruits: apples, berries, bananas, frozen fruit
Extras: nuts, seeds, healthy oils, sauces (store separately)

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Food Safety Basics

• Refrigerate meals 2–5 days; freeze up to 6 months

• Label meals and use oldest first

• Cook foods to safe temperatures

• Don’t leave food out unrefrigerated

 

Foods to Limit

• Sugary, processed foods

• Fried or high‑fat foods

• Items that don’t reheat or store well

 

Meal prep doesn’t have to be perfect—just prepared. Start small and build habits that last.