February 6, 2017

Food Prep 101

One of the key factors to maintaining a healthy lifestyle is food prep. Food prep ensures you have nutritious meals planned out and prepared ahead of time to enable you to make healthy food choices throughout the week.

I realize that the thought of food prep can be very overwhelming. Many people aren’t sure where to start or feel they just don’t have the time. However, I can assure you that these few tips and tricks will save you countless hours of prepping and cooking throughout the week. Also, no more time wasted with meal time indecision.

Every Sunday I plan out most of my meals for the week. With input from my husband, I take to Pinterest or my cookbooks for inspiration and plan our breakfast, lunch and dinner for each week day. I typically only portion out breakfast and lunch for the work week, and just ensure I have bulk prepped enough protein sources, carbohydrate sources and veggies to freshly prepare dinner each evening. On the weekend, we tend to enjoy more meals out, but when eating at home I generally whip things up from scratch or use up any leftover bulk prepped items from the work week.

BULK PREP: Protein, Carbohydrates & Vegetables

Every Sunday I bulk prep a bunch of protein and carbohydrate sources so my fridge is stocked for the week.

Seasoned Whole Chicken Ready to be Cooked in the Crock Pot

For protein, I typically prepare THREE of the following:

  • Roast a whole chicken (in the Crock Pot or oven)
  • Grill or bake chicken breasts or thighs
  • Grill or bake salmon, halibut or cod
  • Brown ground turkey or beef with taco seasoning
  • Grill a few steaks
  • Cook a meatloaf
  • Hard boil whole eggs

For carbohydrates, I typically prepare TWO of the following:

  • Cook a big pot of rice or quinoa in the rice cooker
  • Rough chop potatoes or squash, drizzle with olive oil, season and roast in the oven
  • Cook a package of rice pasta or noodles

I also chop up a bunch of vegetables to have them on hand to add raw into salads, cook in stir-frys and roast or steam as a side dish. The vegetables I typically chop up include:

  • Peppers
  • Zucchini
  • Asparagus
  • Broccoli
  • Cabbage
  • Mushrooms
  • Celery
  • Carrots
  • Cauliflower

PREP & PORTION: Breakfast

I also prepare and portion out breakfast for each week day. This allows me to grab and go in the morning when I’m short on time. Breakfast items in my typical meal rotation include:

  • Overnight Oats
  • Protein Muffins, Pancakes or Waffles
  • Smoothies
  • Breakfast Burritos
  • Egg Muffins


From the bulk prepped protein, carbs and veggies I now prepare and portion out FIVE lunches for my work week and put them into Tupperware containers. Lunches in my typical rotation include:

  • Salmon, Potato & Asparagus Salad
  • Egg Salad Sandwich
  • Buffalo Chicken Wrap
  • Cashew Thai Quinoa Salad
  • Chicken Zucchini Kung Pao
  • Meatloaf, Potatoes & Salad

Salmon, Potato & Asparagus Salad

Overnight Oats Portioned Out for Breakfasts










As I mentioned above, I typically don’t prepare dinner ahead of time. When my husband and I both come home for work there is a lot of bulk prepped proteins, carbs and veggies in the fridge, so it makes throwing a meal together relatively easy.

All of this prep typically only takes me two hours once a week, including clean-up! I try to use appliances, such as a Crock Pot, rice cooker or grill, that do most of the work for you! 😉

If you are looking for recipe inspiration check out my Coach’s recipe ebook with over 100 delicious and healthy recipes. Click Link to Coach JVB’s Recipe Ebook Here 

I will also be sharing many of the recipes I’ve referenced over the next few months, so stay tuned!


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