The Basics of Meal Prep!

Where do I begin?

Meal prep can be helpful in a variety of ways. It is great for those with a busy work schedule, constantly on the go, and even for those who struggle to make healthy meal choices. With meals prepared in advance, this can make staying on track easy and convenient.

There is no right or wrong way to meal prep. You have to find what works best for you.

#1 Plan out a list or schedule of potential meals you would like to eat throughout the week. 

#2 Choose a 1 or 2 prep days in your week. Many people like to prep on Sunday’s before the work week begins and then again on Wednesday or Thursday (one weekend day one mid week day) This allows your to have food throughout the week and weekend. 

#3 Have meal prep containers to store your meals in. Tupperware works great.

#4 Pick 2-3 meats to prepare that week

#5 Choose your carb sources that you will prepare in advance. Remember, not EVERYTHING has to be pre-made. Prep whatever you feel is most helpful to have made ahead of time. 

#6 Choose a variety of veggies (mostly greens)

#7 Choose your condiments or sauces (go for the lower calories/ whole ingredient sauces)

#8 Based on your macro targets, log your meal ahead of time and portion out your food into the containers. You may find that you prefer to prepare your staples ahead of time and portion out the rest daily. This is based on personal preference and what works best for you. 

Meal prepping your staples with basic flavors can allow you to switch up the types of meals you have within the week. 

Condiments and sauces can completely change the flavor and type of meal as well. Get creative with your flavors. 


Here are some examples:

Protein Prepped for the week:

Lean ground turkey 



Carbs Prepped for the week:

Sweet Potato 


Corn/ Flour Tortillas 

Veggies Prepped for the week:

Frozen steamed broccoli

Mixed greens

Sautéed asparagus,

variety of bell pepper, & onions


Low carb marinara sauce

Medium Salsa

Dressing of choice

From these options you can have a large variety of different meals: 

  • Burrito Bowl: rice, ground turkey or chicken, sautéed veggies, salsa, add light cheese & avocado 
  • Taco Salad: Mixed greens, ground turkey or chicken, sautéed veggies, salsa, add light cheese & avocado, add canned blacks beans  
  • Mexican Tacos: corn/ flour tortilla, ground turkey or chicken, sautéed veggies, salsa, add light cheese & avocado
  • Italian bowl: Ground turkey, rice or pasta, steamed broccoli, marinara
  • Hearty Salad: Sweet potato, chicken,  mixed greens, light cheese of choice, salad dressing 
  • Fish Dish: Tilapia, rice, sautéed veggies and or steamed broccoli, spread fish with hummus 
  • Fish tacos: Tilapia, corn or flour tortilla, salsa, avocado, dressing of choice

Theses are just a few examples. Get creative with your meals. You can have a large variety of meals with just some basic food options.

Michaela offers customized macro nutrition coaching. The MM. Mind. Body. Macros Program provides specific macronutient targets to work towards your desired body composition.

Sign up for the 12 Week MM. Mind. Body. Macros. Program today!