Meal Prep 101: A Busy Person’s Guide to Getting Healthy and Fit!
Let’s face it—between work, family, and endless to-do lists, eating healthy can feel like a luxury you don’t have time for. But if you're trying to get fit, feel better, or just stop relying on takeout five nights a week, meal prep might be your secret weapon.
Here’s your no-BS guide to getting started with meal prep—even if you’re swamped.
Why Meal Prep Works (Especially When You’re Busy)
Meal prep is about making your future self’s life easier. When you’ve got healthy meals ready to grab, you’re less likely to skip meals, hit the vending machine, or say, “Screw it,” and order pizza. You save time, money, mental energy—and your health gets a serious upgrade.
Step 1: Keep It Stupid Simple
Forget the Instagram-perfect Tupperware towers. Start small.
Pick 1-2 meals to prep (lunches and/or dinners are usually the easiest win)
Choose recipes you actually like
Use repeat ingredients to cut down on cooking time and grocery bills
Start with simple combos:
Protein (chicken, tofu, beans)
Veggie (broccoli, peppers, spinach)
Carb (rice, quinoa, sweet potato)
Sauce (salsa, tahini, pesto)
Mix and match. It’s basically healthy adult Lunchables.
Step 2: Block 1-2 Hours a Week
That’s it. One focused block of time—maybe Sunday afternoon or a weeknight—to prep.
What you can do:
Cook a batch of protein
Roast or steam veggies
Make a grain (like rice or quinoa)
Portion into containers (or just store ingredients separately for mix-and-match meals)
Pro tip: Double the recipe and freeze half. Future you will cry tears of joy.
Step 3: Stock the Right Tools
You don’t need a chef’s kitchen. Just a few basics go a long way:
A large baking sheet (for roasting everything)
A good knife
A non-stick skillet
Reusable containers (glass or BPA-free plastic)
Optional but awesome: rice cooker, slow cooker, or air fryer
Step 4: Don’t Overthink It
The goal is done, not perfect.
Tired of grilled chicken? Swap it for tuna, lentils, or rotisserie chicken.
Sick of broccoli? Try frozen stir-fry veggies.
No time to cook grains? Buy pre-cooked rice or frozen quinoa.
Meal prep isn’t about perfection—it’s about making healthy choices easier during the week.
Sample Beginner Meal Prep Plan
Here’s an easy 3-day plan to get you started:
Protein: Grilled chicken or baked tofu
Veggies: Roasted broccoli + bell peppers
Carbs: Brown rice + sweet potatoes
Extras: Hummus, salsa, hot sauce, hard-boiled eggs
Boom. Mix it up in bowls, wraps, or salads.
Final Thoughts: Progress Over Perfection
You don’t need to prep every meal for the week to see results. Start with a couple of lunches or dinners, build momentum, and adjust as you go.
Meal prep is about building a foundation—one that supports your health goals even when life gets chaotic.
Thank you all for reading. I hope this helped you! Share this with someone you know that may benefit from all of this!
- Carl Anthony Grande
Are you struggling with creating an effective meal prep plan?
At Empyrea, we teach every client how to create a better understanding of healthy foods and organizing them in meal form to give consistent and sustainable energy!
Book a FREE No-Sweat Intro and let’s meet! Click here to apply and reach your fitness goals faster than if you were to do it on your own!
Want help putting together your first meal prep plan? Drop a comment or message me—I’ve got your back!
