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. Spending about two hours on Sunday saves you from vending machines, takeout and late-night cravings all week. It also makes hitting your protein and calorie targets far easier.
During a busy workweek, grabbing something quick from a store shelf or a takeout counter usually means oversized portions, lots of refined carbs and fat, and not much protein. Sunday meal prep prevents that. In more than 30 years as a personal trainer in San Diego, I’ve seen meal prep make the difference for countless clients. These meal prep tips will help you get started.
Why these meal prep tips keep you on track
When you plan and prep your meals ahead, you clear two major hurdles of the workweek. First, you don’t have to hunt for a healthy lunch. Second, you avoid the impulsive snacking that hits when you get home hungry and don’t know what to make for dinner.
Just as important, meal prep lets you eat foods you actually like, in the amounts you want. When you’re working toward nutrition goals, few things feel better than sticking to your plan while enjoying every bite. And because your meals are balanced, you’ll have more energy for your workouts and better results from them.
Meal prep tips: a step-by-step plan
1. Get the right containers
Buy a set of storage containers sized for single portions, with enough for every meal you plan to prep. Glass containers reheat well and last for years, while lightweight plastic ones are easier to carry.
2. Plan your menu
Using your personal nutrition plan, choose the meals you’ll eat through the week. Aim for a balance of protein, vegetables, healthy carbs and fats at each meal. If you work with a trainer, bring your plan to them for feedback.
3. Shop from a list
Write a grocery list based on your menu. As a result, you’ll buy only what you need, save money, and skip impulse buys.
4. Cook in batches
Cook proteins, grains and vegetables in large batches. For example, bake a sheet pan of chicken thighs, roast two trays of vegetables and cook a pot of rice or quinoa at the same time. A store-bought rotisserie chicken is a great shortcut; see my rotisserie chicken meal prep recipes.
5. Portion everything
Divide meals into single, measured servings, so you know exactly what you’re eating. If you have a favorite dish, make a big batch and divide it up. 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 calmly. You can think about where you’ll be and what you’ll eat, without the pressure and cravings of a rushed workday. If Sunday isn’t your day off, simply treat your break day as your Sunday. Some clients also do a smaller second prep on Wednesday to keep food fresh.
More meal prep tips for busy weeks
- Start small. Prep just lunches the first week, then add dinners once it’s a habit.
- Repeat winners. Rotate a few favorite meals instead of new recipes every week.
- Use flavor to fight boredom. Same chicken, different sauces and spices.
- Plan for social meals. Of course, sometimes friends will invite you out for lunch. That doesn’t have to be a skip day; leave 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. In my private studio in Bay Park, I pair one-on-one sessions with practical nutrition guidance, all built around the Chris Keith Method. In the end, a couple of hours on Sunday can set up your entire week for success.
Want help building a meal plan that fits your goals? Text Chris at (619) 840-9099 for a free consultation.
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 refrigerator. Prep meals for the first half of the week to refrigerate, and freeze the rest to thaw the night before you eat them.
How do I start meal prepping for beginners?
Start with one meal, usually lunch, for the workweek. Pick one protein, one carb and one or two vegetables, cook them in batches on Sunday, and portion them into containers. 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 impulsive takeout or snacking. Those habits make it much easier to stay in a sustainable calorie deficit.
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. Learn more about Chris or contact Chris to get started.
