Meal Prep for People Who Don't Like Cooking - But Still Want Results!

nutrition October 10, 2024

Meal prepping? Honestly, it’s my absolute worst nightmare! I mean, let’s be real—two things I’m not a fan of: cooking and, well… cooking! So asking me to meal prep? Not going to happen! But before you run away, hear me out—because this is where my simple nutrition plan literally saves the day. Whether you're busy, not a fan of meal prepping, or just need something simple, it’s the perfect solution because it fills in those gaps with supplementation. Missed a meal? No problem! My plan makes it so easy to stay on track.

BUT, if you're one of those super organized, meal-prep-loving queens, I’ve got you covered with some of my top tips to make meal prep fun and efficient. And believe me, when done right, meal prepping can save you a ton of time and keep you on track with your goals!

Why Meal Prepping Can Be Your Secret Weapon
It’s not just about saving time (though that’s a major bonus!). When you’ve got meals ready to go, you’re more likely to stick to your healthy eating goals and less likely to reach for something not-so-great when you're starving after a workout. Plus, it helps ensure you’re fueling your body with the nutrients it needs—like proteins, healthy fats, and complex carbs—so you can crush those fitness goals!

Here’s How to Make Meal Prepping Work for You:

Set Aside Time – Pick one day a week to dedicate to meal prep. Make it fun! Blast your favorite playlist, and think of it as setting yourself up for success. You’re investing in YOU.
Simple Recipes for the Win – Start with recipes that don’t require a ton of ingredients or prep time. Trust me, as you get more comfortable, you can start to experiment, but no need to go overboard at the beginning.
Batch Cooking – This is a lifesaver. Cook up big batches of things like quinoa, chicken, or veggies that can be used in different meals throughout the week.
Stock Up on Snacks – Don’t forget to prep your snacks too! Portion out nuts, cut-up veggies, or make some energy balls. Snacks keep you going, especially when that 3 PM energy slump hits!
Storage is Key – Invest in some quality storage containers so your food stays fresh and easy to grab on-the-go.

Overcoming Meal Prep Challenges

Okay, so we know meal prepping can feel overwhelming, especially if you're short on time or new to it. But that’s where planning comes in! Try prepping just a couple of meals or even just snacks if a full week feels like too much. And remember, variety is key! Rotate your meals so you don’t get bored—no one wants to eat the same thing every day, right?

The Simple Solution If You’re Not a Meal-Prepping Fan

Now, I totally get it if you’re like me and meal prepping is just not your thing. That’s why I’m obsessed with the nutrition plan we offer because not only do you get all the delicious meals and snacks you need, but it also fills in the gaps with super easy supplements. So, on those busy days when you’ve missed or skipped a meal, you can still stay on track with your nutrition.

And guess what? You can access hundreds of recipes on my BURN app! Whether you’re looking to dive into meal prepping or just need a few ideas, I’ve got you covered. Plus, you can book a free one-on-one call where we guide you through the entire nutrition plan, making it even easier to crush those goals!

Meal prep doesn’t have to be boring or stressful, and if it’s just not your vibe—no worries. My nutrition plan is here to make life simple, delicious, and oh-so-easy!

Ready to give it a go? Let's do this together!

Awesome! Let’s dive even deeper into this whole meal prep game, giving you everything you need to make it work for you—whether you're all about prepping ahead or just getting started. So, here’s the lowdown on what you’ll need, the basics of how to do it, and exactly what to cook and when.

The Meal Prep Essentials: What You’ll Need to Get Started

Before you dive in, it’s important to have a few basics on hand to make meal prepping as smooth as possible. Trust me, a little planning goes a long way, and having the right tools is key to making this easy and even fun!

Containers – First things first, you’re going to need some good storage containers. Glass or BPA-free plastic containers with tight lids are great for keeping your food fresh. Get a variety of sizes—larger ones for main meals, and smaller ones for snacks or sauces.
A Sharp Knife & Cutting Board – Prepping lots of veggies and proteins means you’ll be doing a fair bit of chopping. Invest in a sharp knife and a sturdy cutting board to make your prep quicker and safer.
Sheet Pans & Pots – Roasting and batch cooking are lifesavers when it comes to meal prep. Having a couple of sheet pans and a large pot for cooking grains or soups makes bulk cooking a breeze.
Spices & Seasonings – Keep things interesting! Stock up on herbs, spices, and marinades to make your meals flavorful and exciting. Nobody wants bland chicken and veggies all week!
Measuring Cups & Spoons – Portion control is a big part of meal prep, especially if you have specific fitness goals in mind. Make sure you’ve got some measuring cups and spoons to keep your portions on point.

The Basics of Meal Prepping: Step-by-Step

Alright, now that your kitchen is stocked and ready, let’s talk about how to actually meal prep like a boss. Whether you're prepping for the week ahead or just a couple of days, following these steps will save you tons of time and keep you on track with your health goals.

Plan Your Menu – Start by picking out the meals you want to make for the week. This is where you get to have fun and experiment! Choose a few recipes for your main meals (think breakfast, lunch, and dinner), and don’t forget snacks! Keep it simple with meals that share ingredients—like chicken that can be used in both salads and wraps.
Make a Grocery List – Once your menu is set, write out a grocery list of everything you’ll need. Stick to the list when you shop to avoid wasting food (and money!).
Prep in Batches – Now it’s time to get cooking! Start by prepping your proteins—chicken, fish, tofu, or whatever you’re planning for the week. While those are cooking, you can chop up your veggies and start cooking your grains like rice, quinoa, or pasta. Batch cooking means you’re making enough food to last several meals, so it’s all about efficiency!
Portion It Out – After everything is cooked, portion it out into your containers. Make sure you’ve got balanced meals with a source of protein, some healthy fats (like avocado or nuts), and complex carbs (like sweet potatoes or brown rice). Don’t forget to add in some colorful veggies!
Store & Label – Pop your meals into the fridge or freezer, depending on when you plan to eat them. Label your containers with the meal and date to make it easy to grab and go during the week. Pro tip: keep your snacks in easy-to-grab containers so you’re less tempted by unhealthy options.

What to Cook & When: A Simple Guide

Now, let’s get into the nitty-gritty of what exactly to cook. You want to choose meals that are easy to prep, store well, and keep you full and energized throughout the week. Here’s a simple breakdown of what to focus on:

1. Proteins: The Foundation of Your Meals
Proteins are essential for muscle repair and keeping you full throughout the day. Some of my favorite meal prep proteins include:

Chicken Breast or Thighs – Grill or bake a big batch of chicken seasoned with your favorite spices. It’s versatile and works in salads, wraps, or with veggies.
Ground Turkey or Beef – Make a simple stir-fry with ground turkey, onions, and peppers or use it for taco bowls.
Fish – Salmon and cod are great for baking in batches. Just season and bake—easy peasy!
Tofu or Tempeh – If you’re plant-based, marinated tofu or tempeh are awesome protein options that can be roasted or stir-fried.

2. Carbs: Your Energy Source
Carbs give you the energy to power through your workouts and your busy day. Opt for complex carbs that digest slowly and keep you full longer, like:

Quinoa or Brown Rice – Cook a big pot and portion it out for different meals throughout the week. You can even freeze it for future use!
Sweet Potatoes – Roast these with a little olive oil and cinnamon, and you’ve got a delicious side for any meal.
Whole Wheat Pasta – Great for lunch or dinner, pasta is easy to prep in bulk and can be paired with veggies, proteins, and sauces.

3. Veggies: The Nutrient Powerhouses
Veggies should make up a big part of your meals because they’re packed with fiber, vitamins, and minerals. Some easy options for meal prep include:

Roasted Veggies – Toss veggies like broccoli, zucchini, peppers, and carrots with olive oil and spices, then roast them in the oven. You can add these to pretty much any meal.
Salad Veggies – Chop up cucumbers, cherry tomatoes, and leafy greens for quick salads during the week. Keep the dressing separate to avoid soggy salads!
Frozen Veggies – In a pinch? Frozen veggies are a lifesaver. Just steam or sauté them, and you’ve got an easy side.

4. Healthy Fats: Don’t Forget These!
Healthy fats keep your body functioning properly and help you absorb all those nutrients from your veggies. Add these to your meals:

Avocados – Add a slice or mash it up for a creamy, nutritious addition to salads or toast.
Nuts & Seeds – Sprinkle some almonds or chia seeds on your meals for an extra crunch and boost of healthy fats.
Olive Oil – Use it for roasting veggies or as a salad dressing base.

When to Cook What: Timing Your Prep

It’s all about strategy when it comes to meal prep! Here’s a rough guide to help you plan when to cook what:

Sunday Prep – Do the bulk of your meal prep on Sunday. Cook your proteins, roast your veggies, and portion out your carbs. This way, you’ve got meals ready to go for the start of the week.
Mid-Week Refill – If you’re prepping for the whole week, you may want to do a small mid-week prep (around Wednesday) to refresh your meals, especially if you’re not freezing them.
Daily Prep – If you prefer fresh meals, you can prep the components (like chopping veggies and marinating proteins) and cook them fresh each day. This way, the hard work is already done, and you just throw it all together!

Keeping It Fun: Meal Prep Doesn’t Have to Be Boring!

If you’re thinking, “Ugh, eating the same thing all week sounds so boring,” let me stop you right there! Meal prep doesn’t mean bland, repetitive meals. Spice it up by switching out sauces, seasonings, or sides. You can take the same base ingredients—like chicken and veggies—and turn them into totally different meals by changing up the flavors.

Feeling adventurous? Try a different theme each week, like:

Mexican Week – Taco bowls, fajita wraps, and burrito salads. Yum!
Mediterranean – Hummus, olives, grilled chicken, and quinoa. Fresh and flavorful!
Asian-Inspired – Stir-fried veggies, tofu, brown rice, and a delicious soy-ginger sauce.

No Time to Prep? Let the BURN Nutrition Plan Help!

And hey, if meal prepping is still not your thing (totally get it!), that’s exactly why I love the simple nutrition plan we offer through my BURN app. It takes all the guesswork out of what to eat, with balanced meals and easy-to-follow recipes. Plus, the plan includes supplementation, which fills in the gaps for those days when you’re super busy or miss a meal.

With access to hundreds of recipes on the BURN app, plus personalized guidance through a free one-on-one nutrition call, you’ve got everything you need to stay on track—without spending hours in the kitchen. Let’s keep it simple, fun, and delicious, because your nutrition should never feel like a chore!

Ready to start meal prepping like a pro or just simplify your nutrition? Let’s do this together!

Love,
Rebecca xx