Why Meal Prep?

  • Save time during weekdays
  • Spend less money on takeout
  • Avoid unhealthy last-minute food choices
  • Maintain consistent nutrition

What to Buy (US Grocery Friendly)

Category Examples
Protein Chicken breast, Eggs, Ground turkey, Tofu, Canned tuna, Greek yogurt
Grains Brown rice, Quinoa, Whole wheat tortillas, Oats
Veggies Broccoli, Spinach, Carrots, Sweet potatoes, Mixed salad greens
Healthy Fats Olive oil, Avocado, Peanut butter, Almonds
Seasonings Salt, Pepper, Garlic powder, Chili flakes, Italian seasoning

Simple Meal Prep Ideas

1) Chicken & Veggie Bowls

Cook seasoned chicken breast. Steam broccoli and slice carrots. Add brown rice or quinoa. Store in glass containers.

Store for: 3–4 days. Reheat: Microwave 1–2 minutes.

Meal prep chicken and veggie bowls
Chicken & Veggie Bowls — balanced protein, veg, and whole grain.

2) Veggie Wraps with Hummus

Whole wheat tortilla + hummus + spinach + tomato + shredded carrots. Hummus keeps it moist without mayo.

Tip: Keep wet ingredients (like tomato) slightly dry to avoid soggy wrap.

Healthy veggie wraps on cutting board
Veggie wraps — easy grab-and-go lunch.

3) Overnight Oats Breakfast Jars

Rolled oats + milk (or almond milk) + chia seeds + honey + fruits (banana, blueberries). Prepare jars for the week.

Best for: Busy mornings and on-the-go breakfasts.

Mason jars with overnight oats and fruit
Overnight oats — nutritious and ready in the morning.

4) Hard-Boiled Eggs + Fruit Snack Packs

Boil 8–12 eggs at once. Pair peeled eggs with apple slices, grapes, or carrot sticks for quick protein snacks.

Meal Prep Storage Tips

  • Use glass containers for freshness and safety.
  • Label containers with date to track freshness.
  • Keep sauces/dressings separate to avoid sogginess.
  • Freeze extras for busy weeks.

Conclusion

Start small — prep 1 meal per day or 3 days of lunches. Meal prep makes healthy eating simple, saves money, and reduces weekday stress. Small habit → big results.