The best meal prep tips come down to four steps: plan your meals, shop from a list, cook in batches, and portion everything into containers. Spend about two hours on Sunday and you’ll skip the vending machines, takeout and late-night cravings all week. Plus, hitting your protein and calorie targets gets a lot easier.
On a busy workweek, grabbing something quick off a store shelf or a takeout counter usually means big portions, lots of refined carbs and fat, and not much protein. Sunday meal prep stops that. In more than 30 years as a personal trainer in San Diego, I’ve watched meal prep make the difference for countless clients. So here are the tips to get you started.
Why these meal prep tips keep you on track
When you plan and prep your meals ahead, you clear two big hurdles in the workweek. First, you don’t have to hunt for a healthy lunch. Second, you avoid the impulse snacking that hits when you get home hungry with no idea what’s for dinner.
Just as important, meal prep lets you eat food you actually like, in the amounts you want. When you’re working toward nutrition goals, few things feel better than sticking to your plan and enjoying every bite. And since your meals are balanced, you’ll have more energy for your workouts and get better results from them.
Meal prep tips: a step-by-step plan
1. Get the right containers
Buy a set of single-portion storage containers, with enough for every meal you plan to prep. Glass reheats well and lasts for years. Lightweight plastic, on the other hand, is easier to carry.
2. Plan your menu
Using your personal nutrition plan, pick the meals you’ll eat through the week. Try to get a balance of protein, vegetables, healthy carbs and fats at each meal. If you work with a trainer, bring them your plan and get their feedback.
3. Shop from a list
Write a grocery list from your menu. That way, you buy only what you need, save money, and skip the impulse buys.
4. Cook in batches
Cook your proteins, grains and vegetables in big batches. For example, bake a sheet pan of chicken thighs, roast two trays of vegetables and cook a pot of rice or quinoa all at once. A store-bought rotisserie chicken is a great shortcut, too. See my rotisserie chicken meal prep recipes.
5. Portion everything
Divide meals into single, measured servings so you know exactly what you’re eating. Got a favorite dish? Make a big batch and split it up. Or, if you like variety, make several dishes in smaller amounts and mix and match.
6. Label and store safely
Most cooked meals keep 3 to 4 days in the fridge, according to FoodSafety.gov’s cold storage chart. So refrigerate meals for Monday through Wednesday, and freeze the rest to thaw midweek.
Easy foods to meal prep
- Proteins: Chicken breast or thighs, lean ground turkey, salmon, hard-boiled eggs, tofu, beans and lentils
- Carbs: Brown rice, quinoa, sweet potatoes, whole-grain pasta and overnight oats
- Vegetables: Roasted broccoli, peppers, zucchini, green beans and big batches of salad greens
- Snacks: Also, portion out fruit, Greek yogurt, cut veggies, and nuts
Why Sunday?
On your day off, you can plan your week without rushing. You can think about where you’ll be and what you’ll eat, without the pressure and cravings of a hectic workday. If Sunday isn’t your day off, just treat your break day as your Sunday. Some clients also do a smaller second prep on Wednesday so the food stays fresh.
More meal prep tips for busy weeks
- Start small. Prep only lunches the first week, then add dinners once it’s a habit.
- Repeat winners. Rotate a few favorite meals instead of trying new recipes every week.
- Use flavor to fight boredom. Same chicken, different sauces and spices.
- Plan for social meals. Of course, friends will sometimes invite you out for lunch. That doesn’t have to be a skip day. Just save your prepped meal for tomorrow and use my tips for eating out.
Nutrition coaching in San Diego
Meal prep works best when it matches your training. So in my private studio in Bay Park / Morena, I pair one-on-one sessions with practical nutrition guidance, all built around the Chris Keith Method. At the end of the day, a couple of hours on Sunday can set up your whole week.
Want help building a meal plan that fits your goals? Text Chris at (619) 840-9099 for a free consultation.
Related reading: Nutrition Basics: The 10 Focal Points of Nutrition Explained · 30-Day Nutrition Challenge: A Realistic Plan to Reset Your Eating
Frequently Asked Questions
Have a question that isn’t covered here? See the full personal training FAQ.
How long does meal prep last in the fridge?
Most cooked meals keep safely for 3 to 4 days in the fridge. So prep the first half of the week’s meals for the refrigerator, and freeze the rest to thaw the night before you eat them.
How do I start meal prepping for beginners?
Start with one meal for the workweek, usually lunch. Pick one protein, one carb and one or two vegetables, batch-cook them on Sunday, and portion them into containers. Then add more meals once the habit sticks.
What are the best foods for meal prep?
Foods that reheat well work best: chicken, ground turkey, salmon, hard-boiled eggs, beans, rice, quinoa, sweet potatoes and roasted vegetables. Overnight oats and cut fruit make easy breakfasts and snacks.
Does meal prep help with weight loss?
It can. Meal prep helps you control portions, hit your protein target and avoid impulse takeout or snacking. Over time, those habits make it much easier to stay in a calorie deficit you can sustain.
Chris Keith has over 30 years of personal training in San Diego (since 1995) and was voted Best Personal Trainer by San Diego Magazine. He trains clients one-on-one at his private studio in Bay Park / Morena. Learn more about Chris or contact Chris to get started.
