• Stacey Marino

Simple Meal Prep

Planning and preparing is the key to success. Having your fridge and pantry stocked and ready to go with fresh, whole foods, helps you stay prepared for the week.


The easiest, most efficient way to do this, is to keep it simple!

Pick 2-3 healthy carbs

2-3 lean protein sources

3-4 veggies (or more!)

2-3 fats

2-3 fruit (or more)

Keep your pantry stocked with healthy choices. If you don't keep junk in your house, you won't be tempted to eat it!


Try to think in terms of carbs, proteins, and fats. Most foods have a combination of all macros, but are dominant in one. For example, beans! They're a great source of both carbs and protein. Or peanut butter, it is predominantly a healthy fat, but also has carbs and protein in it.




Keeping your pantry stocked will simplify your weekly shopping, as you will only need to buy fresh protein and produce, and restock on whatever pantry items you run out of.


Once you have your fresh shopping done with fresh produce and protein, you can meal prep for the week ahead.


As an example, here's my simple meal prep from last Sunday:

2-3 healthy carbs (brown rice and sweet potato)

2-3 lean protein sources (chicken thighs and 90% ground beef)

3-4 veggies (red peppers, asparagus, mushrooms, broccoli)


I cook all of these in bulk at the same time. Takes about an hour at most, as long as you do it efficiently.


My pantry, fridge, and freezer are already stocked with plenty of other carbs, proteins, and fats. I also got fresh fruit (not shown in the video).


The setup:

Boil brown rice and broccoli

Bake sweet potatoes and asparagus

Air fry chicken thighs

Pan brown ground beef

Sautee red peppers and mushrooms


All items are cooked separately, and stored in separate Tupperware containers. This way you can measure each individual ingredient when it comes time for prepping out your meals.


Use smaller Tupperware containers to build your meals by combining all the ingredients. If you're counting macros, plan in out in My Fitness Pal first, then just measure out exactly what you need into the containers!


You can also use this to build a meal at any time without all the prep work!

Add in whatever spices and sauces you want, make a stir fry by adding an egg in there, burrito bowls, poke bowls, just get creative!


Having ready to go options in the fridge will set you up for success for the week!










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