Skip to content

Meal prep 101.

The struggle is real on how to do meal prep and actually stick to it for the better part of your life and here is how.

But before we get into meal prep:

Meal prep is the preparation of food ahead of schedule. It can be for three to 4 days a week or it can be for 2 weeks or so. Depending on your preference.

How to stick to meal prep:

Set one day, prefarably on a Sunday to prep the meals for the whole week or two. Take your time to go for grocery shopping so that you wont have an excuse for not meal prepping.

What you need:

You need containers. Plastic containers are good because you can re-use them over and over again if you well maintain them.


Perhaps you have come across this gym quote


Well, this is about so very true but if you have discipline and motivation from within it becomes such a breeze and helps you reach your weight goals even easier.

Not forgetting that eating healthy takes 80% of you reaching your goals and the gym takes just 20%

Straight into the guide.


This is very important to make so that you dont get confused while at the grocery store.

Make a list in partions of carbs, proteins, fats, fruits& veggies.

Making the shopping list according to your weight goals.

The following is a sample grocery list to help you on the go.


Since we are preparing the meal for a whole week we need to know what we want to eat and when we want to it.

Take a case in point where you go to the gym in the evening, 3 days a week and you want to come back home and have a healthy meal that contains more of proteins than carbs, you need to make sure those three days containers are packed with enough proteins to sustain you.

Whereas in the circumstance where you are having rest days, pack up more of complex carbs than proteins, again according to your weight goals.


As mentioned earlier, groceries is the number one items that you need to have.

For example if you are in a caloric surplus, shop for more complex carbs and proteins while if your are in a caloric deficit try to incorporate lots of fats and proteins and some carbs.


Food items like sweet potatoes, white potatoes, carrots, chicken, eggs, lentils, salmon, steak, beans and legumes can be boiled. This is because we are looking to reduce the amount of oil used in the food.

They can be grilled as well or baked if needed but be sure to use at least one tablespoon of oil.

Air frying can work too.

Broccoli, spinach, kale, cauliflower, zucchini can be steamed and spiced up to bring in flavour instead of frying.

Plantains and fries can be fried or air-fried.


You can go ahead and purchase containers or use the one’s you already have at home as long as it has an airtight lid or you have aluminium foil to airtight the open containers.

I like to freeze my food if it I prepare meals that have to stay long than 2 weeks and the one’s to be eaten the same week I like to just store them in the fridge.

Happy meal planning.



NyarocheKristine View All

About lifestyle and fitness

12 thoughts on “Meal prep 101. Leave a comment

  1. Great tips for people to learn how to meal prep! I used to live by it and now during quarantine, I haven’t meal prepped at all. I think meal prepping makes you feel more accomplished and satisfied than trying to find something to eat quick when you’re in a hurry.

    Liked by 1 person

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: