meal prep

I was talking with a client today who said she was struggling with her weight and just felt like she had no direction about how to even get back to eating right. She said that her problem is that she waits until the last minute and/or does not plan and then ends up eating whatever she can find, which is not always the best  option.

I told her that we needed to start simple then.

First step: Take 30 minutes to sit down and make a list of 3-4 different options for Breakfast, Snacks, Lunch and Dinner. Add some last minute options to the list as well and this will allow her to have a healthy option in mind even if she didn’t plan for it or prep for it.

Second step: Make a list of the things on your first list and pick a day to do your grocery shopping for the week.

Third step: Prep foods that need to be prepped and put them in containers to either pull out at meal time or pack to take with you to work.


Here are some ideas based on what I tend to eat.

Breakfast Ideas

  1. Egg Cups (eggs and veggies in muffin tins, cooked and ready)
  2. Protein shake with spinach, almond-coconut-milk
  3. Hard boiled eggs and fruit
  4. Chia seeds or quinoa with milk (or milk alt) and fruit (protein powder opt)
  5. Healthy protein bar with some veggies

Snack Ideas

  1. Fruit and almonds
  2. Fruit and string cheese
  3. Plain Greek Yogurt with fruit to sweeten
  4. Beef jerky
  5. Nut butters
  6. Protein muffins

Lunch Ideas

  1. Protein = chicken, pork, beef, turkey, eggs, cottage cheese, beans
  2. Veggies = carrots, snap peas, broccoli, cauliflower, peppers, tomatoes, salad
  3. Healthy Fats = slivered almonds, olive oil, avocado, cheese
  4. Combine all 3 above to make a complete meal
  5. If you need a complex carb = sweet potatoes, brown rice

Dinner Ideas

*Same as lunch ideas…

Make it YOUR OWN and what will work for you!! Need a shopping list?? Just search on google and there are plenty! I tend to eat mainly paleo so HERE is a good one for that. 🙂

We would love to hear how you prep and plan out your meals! And if you are struggling with your nutrition, please join our group, Nutrition Lifestyle and we can help keep you on track!!