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Meal Prep 101

Zoe Schilling, PharmD

ACE Certified Nutrition and Wellness Coach

Healthy bulk meal prep can be a game-changer! Meal prepping will save you time, money, and ensure that you have nourishing meals readily available. Whether you're aiming to build muscle, gain strength, or simply maintain a healthy lifestyle; this blog post will guide you through the art of healthy bulk meal prep with 10 easy tips:

1. Set Clear Goals: Before diving into meal prep, define your fitness goals. Are you looking to gain muscle, lose weight, or maintain your current physique? Knowing your objectives will help you determine the appropriate macronutrient ratios and portion sizes for your meals.

2. Calculate Your Macronutrient Needs: To support your fitness goals, calculate your macronutrient requirements. Online calculators and nutrition apps can assist you in determining your daily protein, carbohydrate, and fat targets. Adjust these numbers based on your goals and individual needs. It is best to work with a nutrition coach or certified personal trainer to crunch your numbers and determine your macro needs.

Link to free macro calculator:

3. Plan Your Menu: Create a menu that includes a variety of nutrient-dense foods to ensure you receive a balanced intake of proteins, carbohydrates, healthy fats, vitamins, and minerals. Remember to ask yourself: Did it come from the earth or a factory?

Include lean proteins like chicken, turkey, fish, tofu, or legumes. Incorporate complex carbohydrates such as brown rice, quinoa, sweet potatoes, and whole-grain bread. Try to include healthy fats like avocados, almonds, and walnuts. Don't forget to add an array of colorful vegetables and fruits for essential vitamins and fiber. Planning your meals in advance will set yourself up for success!

4. Make a Shopping List: Once your menu is finalized, create a comprehensive shopping list. Stick to whole foods and avoid processed items as much as possible. Be mindful of portion sizes and prioritize fresh produce, lean proteins, whole grains, and healthy fats. Shopping with a list will save time and ensure you have all the ingredients you need.

5. Prep in Batches: Set aside a specific time each week for meal prep. It could be a Sunday afternoon or a weekday evening when you have some free time. Batch cooking allows you to prepare larger quantities of food in advance. Roast a large batch of vegetables, cook a big pot of whole grains, and grill or bake multiple servings of lean protein sources. Divide them into individual meal containers to be refrigerated or frozen for future use. Many people like bulk prepping for the entire week or every 2-3 days. Leftovers can be just as tasty!

6. Portion Control: Maintain portion control while prepping your meals. Invest in a food scale or measuring cups to accurately portion out your proteins, carbohydrates, and fats. This will help you stay consistent with your calorie and macronutrient intake.

7. Embrace Variety: Eating the same meals every day can become boring and its great for your gut microbiome to eat a variety of foods. Introduce variety by using different spices, herbs, and marinades. Experiment with new recipes and flavors to keep your taste buds engaged. Explore ethnic cuisines that offer healthy options and add excitement to your meals.

8. Storage and Labeling: Proper storage and labeling are crucial to maintaining freshness and preventing food waste. Invest in high-quality meal prep containers that are microwave and dishwasher-safe. Label each container with the meal name and date of preparation to ensure you consume the oldest meals first. HotLogic offers portable lunch box ovens that allow you to heat up your meals on the go. HotLogic lunch box ovens are available online through retailer websites like Amazon. When searching for meal prep containers and lunch box ovens, consider reading customer reviews, checking the product specifications, and comparing prices to ensure you find the best options that suit your needs and preferences.

9. Snack Prepping: In addition to your main meals, include snacks in your bulk meal prep. Prepare portion-controlled snacks like protein bars, energy balls, pre-cut fruits and vegetables, or yogurt cups. These snacks will keep you satiated throughout the day and prevent unhealthy cravings.

10. Adapt and Refine: As you progress on your fitness journey, regularly evaluate your meal prep routine. Assess whether the portion sizes, macronutrient ratios, or food choices need adjustment based on your evolving goals and preferences. Experiment with new recipes, listen to your body, and refine your meal prep process accordingly.

Here are some examples of healthy bulk meal prep options for different meals: Breakfast:

1. Overnight oats: Prepare individual portions of overnight oats by combining rolled oats, milk (or a dairy-free alternative), chia seeds, and your choice of toppings such as berries, nuts, or a drizzle of honey. Store them in sealed jars for a quick and nutritious breakfast. 2. Egg muffins: Whisk together eggs, vegetables like spinach, bell peppers, and diced tomatoes, along with some cheese or lean protein like diced turkey or chicken. Pour the mixture into muffin tins and bake until set. These can be refrigerated or frozen, and reheated in the microwave for a protein-packed breakfast.

Lunch or Dinner:

1. Chicken and vegetable stir-fry: Sauté chicken breast with a variety of colorful vegetables such as broccoli, bell peppers, snap peas, and carrots. Season with soy sauce, ginger, and garlic for flavor. Serve with a side of brown rice or quinoa for a balanced meal. 2. Turkey chili: Cook a large pot of turkey chili using lean ground turkey, kidney beans, diced tomatoes, onions, and spices. Portion it into individual containers and freeze them for a comforting and protein-rich dinner option. Serve with a side of steamed vegetables or a mixed green salad.


1. Greek yogurt parfaits: Layer individual containers with Greek yogurt, fresh berries, and a sprinkle of granola or crushed nuts. These parfaits can be prepared in advance and enjoyed as a protein-packed snack. 2. Vegetable sticks with hummus: Cut up a variety of vegetables like carrots, celery, cucumbers, and bell peppers into sticks. Portion them into small snack bags or containers alongside individual servings of hummus. These make for convenient and nutritious on-the-go snacks.

Remember, these are just a few examples, and you can tailor your bulk meal prep to your taste preferences and dietary needs. The key is to have a variety of proteins, carbohydrates, and vegetables to ensure a well-rounded and nourishing meal plan. Overall, bulk healthy meal prep can be a game changer to help you achieve your health-related and fitness goals.

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