How To Consistently Meal Prep
Let’s talk meal prep. Now before you roll your eyes and picture a Sunday stuck in the kitchen with 17 containers and zero joy 😅—let me just say this:
Meal prep doesn’t have to be complicated.
It doesn’t mean cooking every single meal in advance. It means being intentional so that your week feels easier, your food choices feel aligned, and your body feels fueled.
Here are a few ways I keep it simple and doable:
- I prep 2-3 proteins for the week: grilled chicken, ground turkey, or salmon.
- I chop veggies and roast a big tray of something like sweet potatoes or broccoli.
- I wash fruit and portion out snacks (like nuts or rice cakes with almond butter).
- I make sure I have my go-to shake ingredients ready to blend in 2 minutes flat.
When you’ve got just a few basics ready, mixing and matching meals becomes a breeze. Consistency starts in the kitchen—and meal prep is how you get ahead without stress.
Right now, I’m following a simple macro-based plan with a gentle calorie deficit to support fat loss (because yes, you have to be in a deficit to lose fat—but too big and your metabolism taps out!). In a few weeks, I’ll shift back to maintenance and focus more on strength-building. 💪🏼
Here’s a peek at what I’m eating this week, with clean swaps and tips you can totally steal:
Monday
🥤 Breakfast: Chocolate protein shake with half an avocado
🥗 Lunch: Grilled chicken salad with quinoa, mixed greens + Primal Kitchen ranch
🍽 Dinner: Baked salmon with roasted sweet potatoes + air-fried green beans
🍫 Snack: Rice cake + almond butter + a few Hu Kitchen chocolate gems
✨ Swap Tip: Use quinoa instead of brown rice for extra protein + fiber!
Tuesday
🥣 Breakfast: Two eggs, 1/2 c egg whites, bacon and avocado toast
🍴 Lunch: Leftover salmon + sweet potatoes + green beans
🌯 Dinner: Tuna or egg salad in a Siete wrap with steamed broccoli
🍓 Snack: Cottage cheese + strawberries
✨ Make It Easy: Pre-boil eggs and steam broccoli on Sunday. You’ll thank yourself midweek.
Wednesday
🥤 Breakfast: Protein shake + Recover + fiber supp+ banana
🌯 Lunch: Egg salad wrap + leftover broccoli, apple and chomp stick
🍝 Dinner: Ground turkey + spaghetti squash + Primal Kitchen marinara
🍫 Snack: Almond butter rice cake + cacao nibs
✨ Swap Tip: Ground turkey is a leaner option than beef and still super satisfying.
Thursday
🥤 Breakfast: Chocolate protein shake + ½ avocado + banana
🥗 Lunch: Chipotle-style bowl: grilled chicken, cauliflower rice, black beans, lettuce, guac
🍽 Dinner: Rotisserie chicken with cucumber tomato salad + sauerkraut
🍏 Snack: Apple + handful of mixed nuts
✨ Gut Tip: Don’t sleep on kraut! Fermented foods = happy gut = better hormones.
Friday
🥣 Breakfast: Oats + vanilla protein + berries + almond butter
🍲 Lunch: Ground chicken stir-fry with cauliflower rice, coconut aminos + avocado
🍽 Dinner: Dinner out! I stick with a lean protein, lots of veggies + a carb like roasted potatoes
🧡 Snack: Optional—depends on how full I feel after dinner!
✨ Freedom Tip: Eating out doesn’t have to derail your goals. Look for balance, not perfection!
I hope this gives you some doable, delicious ideas for your week! 💛 Remember: your meals don’t have to be fancy to be effective. Keep it simple, keep it fueled, and keep showing up.
💌 Got questions about YOUR macros or what calorie range is right for you? I’d love to help! Email me anytime at rachel@racheljmitchell.com.
