Meal Prepping 101

People want to know exactly what I do to prepare for the week on my 6 week meal plan. Having healthy, prepared meals ready to eat is the key to keeping on track with clean eating. You will need to set aside a block of time in your week that you can devote to organizing a list, shopping, cooking, and containing your meals for the week. I do mine on Sunday but it doesn’t have to be, it’s whatever works for your schedule. It shouldn’t take anymore than 2 hours once you figure out a rhythm.

Here are a few tips that work for me:

-Plan and write out your meals for the week, write down your grocery list before going to the store. Be sure to include lean protein, complex carbs, fresh produce

-Divide meat/fish into 3 days servings, cook enough for 3 days and store the rest in freezer

-Buy large container of medium size eggs (30 count) for the best value

-Buy in bulk when available: tuna, oats, olive oil, brown rice, quinoa, frozen berries, frozen meat

-Do all the cooking at one time while your oven is heated. Ex: bake sweet potatoes and root vegetables while you’re baking chicken or fish.

Today I did chicken with root vegetables, fish, greens, and sweet potatoes all at the same time. My oven was packed!

healthy cooking

For the baked chicken I surrounded the breasts with the veggies and sprinkled some herbs de provence, garlic, and lemon pepper. After covering with foil I baked for 1 hour at 375 . I turned off the oven and let it sit for 30 more minutes. This makes it very juicy!

baked chicken with root veggies

More tips:

-Bake 4-6 sweet potatoes at a time, plain, pierced with fork and wrapped in foil. Store in fridge for easy access. Keep cooked meat tightly covered in fridge

-Keep measuring cups out on counter for oatmeal and brown rice servings. Use the “palm” rule to measure your protein serving. The serving should be no larger than the size of your palm.

-Keep greens sealed in the produce drawer and don’t wash until before cooking. Cooked kale/spinach can be kept for 2 days before getting soggy

I roast broccoli, cauliflower, and asparagus with a little olive oil in a 375 oven for about 30 minutes or until it begins to get golden.

roasted greens

-Have fresh garlic, white onions, and fresh lemons on hand for seasoning.

-Have adequate supply of small serving containers to pack lunches, keep lids and containers together.  Also have plenty of aluminum foil, regular and heavy duty.

I bake/steam one large fillet of cod or salmon with lemon juice, dill, onion, and lemon pepper in a 375 degree oven for about 25-30 minutes. This can be divided into 2 meals.

baked salmon

-Prepare lunch the night before and keep in fridge

You may have to make an additional trip to the store during the week to stock up on fresh produce or meat. At least until you figure out how much to buy. It takes effort to eat like this but the pay-off is so much greater than the time spent.

For more info on clean eating and nutrition counseling visit me at


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