Meal prep doesn’t have to be complicated. The goal is to make weekday decisions easier and keep your meals consistent — without living in the kitchen.
A simple weekly prep plan
- Pick 2 proteins, 2 starches, and 3–4 vegetables you’ll actually eat.
- Prep one tray of roasted veggies, one pot of grains, and one batch of protein.
- Mix-and-match so you don’t get bored by Wednesday.
10 easy meal prep ideas
- Chicken + roasted broccoli + rice
- Turkey taco bowls (lean turkey + peppers + salsa + rice)
- Salmon + potatoes + green beans
- Beef & veggie stir fry + noodles or rice
- Egg muffins + fruit + yogurt
- Overnight oats + berries + nut butter
- Greek salad + grilled chicken + pita
- Chili (lean beef or turkey) + side salad
- Shrimp + quinoa + sautéed spinach
- “Snack box” (boiled eggs + cheese + veggies + hummus)
Make it easier next week
If you find yourself skipping prep, don’t add more steps — remove friction. Use pre-cut veggies, frozen produce, rotisserie chicken, and simple sauces so you can stay consistent.