I think meal prep gets this bad wrap that it’s just too much planning and too overwhelming and then people choose not to do it at all.

So, I thought it would be helpful to share some “un-meal” meal prep tips! Instead of planning out multiple entire gourmet meals for each meal of the day, here is how I keep it super simple for me and my household.

First: Pick 1–2 protein sources and make them in bulk

For me, that’s most of the time going to be a huge batch of chicken breast and a huge batch of 93% lean ground turkey seasoned with taco seasoning. For my chicken breast I pop over to Sam’s Club or Costco and buy 4–6 lbs of chicken breast and I’ll make it all at once on a sheet pan or in the crockpot (I use the crockpot for shredded chicken).

For baking your chicken: Pre-heat your oven to 450 and line a baking sheet with parchment paper (you could use foil also). If your chicken breasts are really thick slice them in half so they are closer to 1/2” thick and place them on the tray. A light coat of avocado or coconut oil and then season as you like. I just stick to salt most of the time, but you can use whatever seasoning you like. Whole chicken breasts usually go for about 45 minutes or until 165°. If whole isn’t your thing or you want to cook them up faster chop up your chicken into 1–1.5” chunks, lightly spray with oil and bake them about 20–25 minutes or until 165°. If it’s really packed on the tray it will take a little longer than if it’s got room on the tray. Once it’s cooled off, instead of placing it into several smaller individual containers, place it into 1 big one in the fridge.

Crockpot chicken: This is crazy easy and takes little to no effort so you can do all the other prep you need to do. Toss a few pounds, doesn’t even matter how much, into the crockpot. You don’t need to rinse it, just dump it straight into the pot. Add your seasonings, again this can be taco, or some crazy family spice secret recipe or just salt. Set it on high 3–4ish hours or on low 6–8 hours. You will know it’s done when it shreds easily with 2 forks. When it’s done, toss that in the fridge.

Ground turkey: I buy mine from Sam’s Club, it comes in 2–2.5 lb packages. I take an entire package of 2.5 lbs and pan fry it in the skillet and when it’s almost done I add in my homemade taco seasoning. Let it cool and place the entire thing in the fridge in 1 big container.

Second: Pick 1–2 carbohydrates and make them in bulk

My go-to is always going to be sweet potatoes and rice.

To bake sweet potatoes: Pre-heat the oven 450°, and again line a tray with parchment or foil. This is a lot of personal preference, but I like to peel mine and then chop them up into 1–1.5” cubes. From here I again, just like the chicken, coat them in a very light layer of avocado oil or coconut oil. I season mine with salt, but lots of people like to add a little cinnamon and stevia instead of salt. Personally, the salt is my favorite. The cubed up version takes about 40 minutes, and I scoot them around the tray halfway with a spatula to ensure even cooking. They will easily pierce with a fork when they are done.

If you choose to bake them whole in the skin you can do that also, same temp but closer to 45–60 minutes. Make sure to poke them with a fork a few times so the steam can escape. I also put these on a tray so if one decides to get a little drippy it’s not in my oven all over the place. Once cooled, store these in 1 big container in the fridge.

For rice: You can use a rice cooker or your stovetop. Just follow the directions on your package. It will be different if you use instant rice vs regular rice. Make several cups at once and once cooked and cooled, store it in 1 big container in the fridge.

Third: Pick 1–2 veggies to make in bulk

Asparagus and green beans are my household favorites. I like to steam my veggies, but feel free to roast them in the oven as well.

To steam on the stovetop: I use a 12–14” sauté pan or skillet that has a matching lid. I’ll add about 1/4 cup of water, all my veggies and then pop on the lid with medium heat. Veggies will be done when they are bright green. Once cooled take them out and pop them in the fridge in 1 big container.

Now you’re set

Fast. Simple. All this food can be cooked up and left in the fridge, ready when you are. You have zero excuses. You can grab and go as needed without freaking out. Mix and match what you feel like for that day. All you have to do is take it out and measure it for that one particular meal. Foods are generally good 5–7 days once cooked, with the exception of most fish since it tends to go faster around 3–5 days. Use my suggestions or prep your own favorites.

You got this.

~ Coach Ame