Easy Meal Prep

February 05, 2019

Easy Meal Prep

Keep It Simple Silly

End of January CHECK IN! What is the one thing most of us vowed to make happen this year (and probably every other New Year for as long as you can remember)? That’s right…to lose weight and/or become more fit. Easier said than done right? You start off the year gung-ho with every intention to make this year THE YEAR. You are going to go to the gym or you are going to push play at home. You are going to eat healthy every day and kick those nasty habits to the curb. You got your gym membership, lined up your classes, and have a new home workout schedule. But now what? How do people prep for EVERY meal for a full WEEK? Freaks of nature! Or maybe unicorns with muscles! Here’s the deal, it’s easier than you think! If you’re busy rushing out the door in the morning, this is a a practice you’ll need to adapt. And the greatest thing about it is you will no longer have to think about food throughout the week, just one designated day, then all you’ll have to do is grab a container and go! Sunday Funday just got lit!

Here are a few examples of things to make for the following week to get you started:

First meal:

  • Egg, sausage (or bacon), optional cheese muffins (Baked in the oven)
  • Scrambled egg breakfast casserole (Google it)
  • Scrambled eggs with veggies, and bacon. Because, bacon! And go ahead add ½ an avocado or single serve guacomale as a side. Makes everything better.
  • Keto pancakes or waffles (So many recipes online. Make them, freeze them, then just microwave for 30 seconds!)


  • Hard-boiled eggs
  • Bacon
  • Pickles
  • Almonds/nuts (Watch them servings)
  • Olives
  • String cheese or cheese cubes/squares (If you still do dairy. I don’t do dairy)
  • Salami/cream cheese rollups or Salami avocado/guac roll ups
  • Buffalo chicken dip with cucumber “chips” or celery
  • Fat bombs from your freezer (Don’t you love google and pinterest Moms!?)


  • Bunless burgers (With all your favorite toppings)
  • Taco Tuesdays or Everydays (Prep the meat for the week – just add your fixins -  lettuce, cheese, sour cream, and of course the queen avocado for additional fats! Skip the tortilla. Forks rule.)
  • Mason jar salads big ass salads with keto-friendly dressing (Primal Palate brand is my fave. And let’s face it, cobb salads are my go-to)
  • Salmon/steak cooked with butter with a side of steamed broccoli or cauliflower rice
  • Turkey BLT wraps with avocado
  • Fathead pizza (Thank you Pinterest Moms!)

Meal-prepping can be overwhelming at first, but just imagine having everything done for the week. It will be so worth it! Speaking for myself, having healthy food at home all ready to go helps me stay away from my daughter’s snacks, mac  n’ cheese, or them yummy chicken nuggets. I know I hate going through the week worrying about what am I going to eat or even worse, not having anything to make a decent meal with so we end up eating out. And we all know how much that costs… could you imagine the leggings we could have bought with all those meals out!? Just remember, whether you meal prep a whole week or just have healthy options at home on hand, it’s all about small changes. What small change will you make for next week? Make your changes a routine. Write it out over the weekend, dig out those containers, and get your shopping done for the week. Meal prepping can be fun. Crank up the tunes, listen to a podcast, or binge watch your favorite show on Netflix… once you realize how much time and money this will save you, you’ll be meal prepping like a boss in no time.