How to Meal Prep [7 tips + 7 recipe ideas]

Meal Prep Tip One:  Meal planning and prep have been KEY to living on a tight budget; while, feeding my body, mind, and spirit. What I put in my body has direct correlation to my energy, mood, confidence, and exercise performance. Meal planning and prep are one of the ways I honor myself. When prepping seems like a chore, or a “have to,” activity. I remind myself that feeding my body and soul with nourishing foods is a way to love myself.

Not only have I provided seven tips on meal prep strategy, I’ve shared some of my favorite simple, quick, and nutrient dense recipes. Enjoy!


Meal Prep Tip Two: I keep a small, magnetic white board on my fridge with a running list of recipes and grocery items for the next week. Then on Sunday morning, I just grab my list and go to the store. 

Meal Prep Tip Three: Sometimes counting macros sends me to Crazy Town when prepping food. Using this method brings much ease to portioning for me.

Meal Prep Tip Four: My friend mentioned that she will be traveling for work in the upcoming week, which sparked inspiration for this post. Traveling can be a HUGE obstacle to fueling your body with nourishing foods. With a little bit of planning, you can remove that obstacle, and maintain your meal prep streak.

Meal Prep Tip Five: Sometimes, I fall into a rut of eating the same thing every day when I meal prep. To overcome this, I pick up a rotisserie chicken, and switch things up with the same protein base. Check out these rotisserie chicken meal ideas.

Meal Prep Tip Six: Sometimes, we just have to eat out. Maybe our boss calls a lunch meeting, we’re out of town in business, or something got in the way of our prep. Here are some helpful hints about lean eating in restaurants.

Meal Prep Tip Seven: I was fortunate enough to grow up watching and helping my mom cook. So, cooking has always been part of my life. If cooking overwhelms you, check out these helpful meal prep tips. 



Recipe 1 of 7: I tend to eat the same foods for a few weeks; get sick of them; then, look for new recipes that fit my needs (exercise performance, ease, nutritious, and delicious). I’m digging this recipe right now because it’s easy and satisfying.

Recipe 2 of 7: I use Panko crumbs or almond flour instead of regular breadcrumbs. Plus, I use my favorite jarred marinara to save time. Serve over zucchini noodles for an extra veggie serving. 


Recipe 3 of 7: I love, Love, LOVE this recipe. I eat these with riced cauliflower to round out the meal. Adding the riced cauliflower adds a veggie serving that goes perfectly with the lemon grass red curry sauce.

Recipe 4 of 7: IT'S TOO HOT TO TURN ON THE STOVE! I made this recipe to beat the heat and have an easy meal prep. 


Recipe 5 of 7: When I’m on a salad kick, I like to buy lots of greens and a variety of seasonings, toppings, and dressings. Then I have a different salad every time. One of my favs is the Chicken Pesto Zucchini Noodle Salad. 

Recipe 6 of 7: I like to make five batches of overnight oats, so I can grab and go after my morning workouts. They wash down perfectly with my coffee.

Recipe 7 of 7: Easy, delicious, nutritious, and tastes even better reheated. 

Just Breathe, Namaste, and Much Love,
Jessica Sharpenstein, M.S., C.W.C.