A Guide to Healthy Meal Prep Anyone Can Follow

By December 19, 2016Healthy Food Tips

At the end of a long, busy day, who wants to come home and cook a meal that is not premade or frozen? It’s hard to keep up with wholesome, nutritious meals when you barely have time to breathe between classes or working. With long weekdays and fun weekends, spare time is hard to come by. The solution?

Get a lunchbox.

There are plenty of times during the day when I find myself needing a little nutritious pick me up before my next activity. On the days when I know I’ll be out of the apartment until dinner time, I know I need a good lunch too.

So, I took it back to the elementary school days and invested in a lunchbox and an ice pack. Now, I don’t have to worry about the time and money it takes to buy lunch everyday.

Smart grocery shopping.

Shop with a plan to stay on budget. Plan your meals for the week or at least for the next couple of days. A rough idea works just as well.


It takes 30.

Find about 30 minutes in your schedule that you can spend cooking dinner that will last you for a couple of days.

Here are two good examples: A Healthy Italian Dinner in 20 Minutes or A Simple Stir Fry in 15 Minutes!


When to meal prep:

This totally depends on when you, personally, find you have the time. But in general, you probably will either prep your meals:

  1. The night before (if you hate waking up earlier than necessary)
  2. The morning of (if you have the extra 10 minutes to make a sandwich in your morning routine)

Every meal counts and is equally important. So, what are quick and easy examples to prep and bring?

Breakfast Ideas:

  1. Overnight Oats
  2. Toast to go
  3. Yogurt and Fruit


Lunch Ideas:

  1. Sandwiches
  2. Soup
  3. Dinner from the night before

And for dinner (to make sure I’m getting the nutrients I need) I like to have a source of protein, a starch, and at least one type of vegetable.

Some examples of protein sources are:

  1. Meat (turkey burger or chicken sausage)
  2. Tofu
  3. Eggs

Some examples of starches are:

  1. Pasta
  2. Rice
  3. Potatoes

Some of my go-to vegetables are:

  1. Broccoli
  2. Brussel Sprouts
  3. Salad


Now, it’s your turn to meal prep! Enjoy!

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Author Lindsay Martinez

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