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Plan ahead and make healthy choices all week. You can stay on track eating for the week (great for portion control) and save money/time!
The minute someone says the words ‘Meal Prep’ it usually instills immediate fear or complete confusion.
Meal prep quite simply is pre-preparing all your meals for the week ahead. ‘Sounds like a ton of work!’ I hear you say.
It doesn’t have to be.
I cook all of my food for the week and box it up – that takes about 2 hours. You can shave minutes off your prep time as you get better at it.
Anyone can do this!
Here are the benefits of meal prep:
- All your meals are ready for the week
- Saves you money on eating out, expensive take-out delivery services and wasting groceries you don’t use
- They are easy to take to work orschooland perfect for your kids’ lunch boxes
- You will have more free time duringthe week to do other things rather than cook every night
- You know EXACTLY what you are putting in your body
- They can be tailored to your dietary needs whether it be for weight loss, muscle gain ordietary restrictions
- It can be a fun activity for the whole family on the weekend (one of my clients has twins and on the weekend they get so excited to set up their ‘assembly line’ making all the meals together for the week)
Tips for Meal Prep
- Pick the day ahead of time to meal prep
- Decide what the menu will be
- Have all your groceries ready to go
- Invest in washable, non BPA plastic food containers
- Invest in a cooler or insulated meal bag
- Keep the menu simple – simple foodlasts longer than complex meals or elaborate dishes
My example of meal prep is how I eat during the week: clean, simple and healthy. They are a balanced mix of protein, carbs and greens.
To some of you it may seem bland or potentially boring BUT the good news is your cheat meals can be on the weekend. I promise you – those cheat meals will taste so much better as your reward.
style=”text-align: center;”>What You Will Need
Choose your protein, carb, greens, healthy fats (for mid-morning and afternoon snacks) and cooking oil from the list below.
posted on August 24, 2016under entree, meal prep
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45 comments -
Sally Antrim — March 17, 2019 @ 12:22 PM Reply
I’m fixing to try!!! Says a lot
Lazy Sally
-
Jana @ Damn Delicious — March 17, 2019 @ 3:39 PM Reply
Awesome! Let us know how you like it! 🙂
-
Connie Reynolds — January 7, 2019 @ 6:54 PM Reply
I love that you have taken the guess work out of meal prep. The variety of food offered and the snack options are nutritious and well balanced. Finally, I can et teh rainbow!
-
Lori J Jankowski — March 12, 2018 @ 2:12 PM Reply
Am I missing something? Are the recipes actually posted, or do you just make up your own version of the different food groups and prep/package them?
-
Jana — March 12, 2018 @ 3:51 PM Reply
Hi Lori, you can make up your own following the guide or follow one of our meal prep recipes here: https://damndelicious.net/category/meal-prep/
-
A M — April 30, 2017 @ 12:49 PM Reply
Hi- Wondering…after these are prepared and stored in the fridge, are you just taking them out and heating at meal time?
-
Chungah — April 30, 2017 @ 1:58 PM Reply
Yes, that’s exactly right.
-
Eli — February 5, 2017 @ 3:47 PM Reply
Hi, new to meal prep. Is it ok to leave these meals in the fridge for up to a week? Thanks!
-
Chungah — February 7, 2017 @ 11:07 AM Reply
Eli, yes, it should keep for a few days refrigerated but methods for optimal food storage and shelf life should be based on good judgment and what you are personally comfortable with.
-
AHamling — January 24, 2017 @ 6:12 PM Reply
For Meal Prep, I went to Walmart.com and brought Pyrex 3 cup rectangular glass dishes with plastic lids. They come 6 dishes with lids, and 6 glass dishes. They are PERFECT for a week meal prep! I got 2 sets which is 12 meals I can make. CHECK THEM OUT.
-
jhonson — January 4, 2017 @ 3:45 AM Reply
Thanks for sharing! I know this may be a rookie question: but is there a suggested recipe for the pictured meal? I understand it’s probably super simple, but I’d love to know what type of seasoning/marinade you used. Thank you!
-
Chungah — January 13, 2017 @ 5:28 AM Reply
It’s actually just grilled chicken (seasoned with salt, pepper and a few pantry spices), roasted butternut squash and broccoli with brown rice.
Here are other meal prep recipes:
https://damndelicious.net/2016/11/08/taco-meal-prep-bowls/
https://damndelicious.net/2016/11/16/greek-chicken-meal-prep-bowls/
-
Lizanne — October 24, 2016 @ 4:00 PM Reply
How many days after you cook seafood do you eat it? Is it still good 4 or 5 days after cooking it?
-
Chungah — October 24, 2016 @ 8:33 PM Reply
Methods for optimal food storage and shelf life should be based on good judgment and what you are personally comfortable with.
-
Alyssa — September 11, 2016 @ 5:49 PM Reply
Looks sooo delish!!!! Would love to know the exact ingredients/seasonings used for the chicken and peaches in the pic please!!!?!??!
-
Chungah — September 12, 2016 @ 5:27 PM Reply
It’s actually just grilled chicken (seasoned with salt, pepper and a few pantry spices) and roasted butternut squash!
-
Michelle — September 8, 2016 @ 5:48 PM Reply
I eat so much better when I prep ahead for the week, but it gets hard to come up with ideas, so I love, love, love this!
-
Honey, What's Cooking — August 27, 2016 @ 10:33 PM Reply
Great idea. But just wondering are you making the same thing and boxing it.. and for how many meals in a week?
-
Chungah — August 28, 2016 @ 6:38 AM Reply
Yes, that’s exactly right. I make about 10-12 in a week but it’s really up to you and your preferences.
-
Denise — August 27, 2016 @ 2:09 AM Reply
Hi, where do you get your containers from?
-
Chungah — August 27, 2016 @ 7:17 AM Reply
We purchased them from Amazon.com.
-
Maria — August 26, 2016 @ 12:57 PM Reply
Great meal prep I would like to buy containers like your what size are in the photo .?
Thanks
-
Chungah — August 27, 2016 @ 7:17 AM Reply
38 ounces.
-
mary — August 26, 2016 @ 9:41 AM Reply
Just a question. Is it safe to keep cooked protein for a whole week?
-
Chungah — August 28, 2016 @ 2:37 PM Reply
As I am not an expert on food safety, I cannot really say with certainty – sorry! Methods for optimal food storage and shelf life should be based on good judgment and what you are personally comfortable with.
-
Rachael — June 24, 2017 @ 10:36 AM Reply
This comment is almost a year old so you probably won’t see this.
I am a health inspector and per our food service rules (which are taken from the FDA’s food guidelines), cooked animal foods can be safely stored for 7 days, with the date of preparation being Day 1.
So if you meal prep on Sunday, you can use that protein until Saturday.
You should always use common sense when cooking though; if it smells weird, don’t eat it.
-
cathy gray — May 20, 2018 @ 7:35 PM Reply
Thank-you That was the answer i have been looking for
-
Maria — August 26, 2016 @ 9:24 AM Reply
Hi great idea and photo loos good just wondering what size your container is??? It looks most appropriate !
Would like to get some
Thanks
-
Chungah — August 27, 2016 @ 7:17 AM Reply
38 ounces.
-
noor — August 26, 2016 @ 8:46 AM Reply
awesome sharing 🙂
-
Joey — August 26, 2016 @ 7:57 AM Reply
How about a few days of recipes for meal prep with a step by step from prep to table? I think a good walk through with example would be a huge help!
-
KAY BROOKS — August 25, 2016 @ 7:44 PM Reply
What a good idea….and it is one I have tried from time to time but I soon got bored and tired . However if I had a series of weekly recipes to follow that would keep me on the go trying out different recipes and so I would be able to stick to the plan. Is it possible to publish ….say a series of 3 or 4 weekly menus to work on……..that would be such a good start.
Many thanks
-
Vickie — August 25, 2016 @ 6:16 PM Reply
Can other seafood be used shrimp scallops?
-
Chungah — September 4, 2016 @ 8:37 AM Reply
Yes, absolutely.
-
L'Oreal — August 25, 2016 @ 2:33 PM Reply
Thanks for sharing! I know this may be a rookie question: but is there a suggested recipe for the pictured meal? I understand it’s probably super simple, but I’d love to know what type of seasoning/marinade you used. Thank you!
-
Chungah — October 12, 2016 @ 8:42 AM Reply
It’s actually just grilled chicken (seasoned with salt, pepper and a few pantry spices), roasted butternut squash and broccoli with brown rice.
-
Patricia — August 25, 2016 @ 2:32 PM Reply
I absolutely love Weekly Meal Prep. My husband is a retired, disabled military veteran. When my husband has a few doctor appointment(s) during the week (this happens more often than not), we often arrive home late. It’s good to know dinner is prepared in advance, you stick it in the microwave and a healthy dinner ready for you and your family in minutes. Lastly, it save me time and money …. Which I truly love!
-
grace — August 25, 2016 @ 2:25 PM Reply
I would love to see a Meal Prep series complete with shopping list and directions on cooking each component and total nutrition facts!
-
Sara — August 25, 2016 @ 2:45 PM Reply
I second that!
-
Deborah — August 26, 2016 @ 6:30 AM Reply
I second that also. I need all the help I can grt.
-
Kat — August 28, 2016 @ 3:27 AM Reply
Yes this would be great!!
-
Marty — November 10, 2016 @ 6:28 AM Reply
a break down would be awesome!
-
Andrea — February 16, 2017 @ 10:11 AM Reply
Me too!
-
Wendy — August 25, 2016 @ 2:25 PM Reply
Excellent advice, I typically do some prep work on the weekends. But not too this extent. I think that I just may start. You really do save lots of time during the week, and it has cut back on my food waste . Thank you for posting
-
Harry — August 25, 2016 @ 12:58 PM Reply
Meal prep does sound pretty intimidating since it seems like a lot of work upfront but it’s true you’ll probably save a lot of time. No one wants to be stuck every evening in the kitchen. Plus I’m sure with time you’d be able to figure out ways to stretch those meals and shave off some “prep time.”
Sally Antrim — March 17, 2019 @ 12:22 PM Reply
I’m fixing to try!!! Says a lot
Lazy Sally
-
Jana @ Damn Delicious — March 17, 2019 @ 3:39 PM Reply
Awesome! Let us know how you like it! 🙂
Connie Reynolds — January 7, 2019 @ 6:54 PM Reply
I love that you have taken the guess work out of meal prep. The variety of food offered and the snack options are nutritious and well balanced. Finally, I can et teh rainbow!
Lori J Jankowski — March 12, 2018 @ 2:12 PM Reply
Am I missing something? Are the recipes actually posted, or do you just make up your own version of the different food groups and prep/package them?
-
Jana — March 12, 2018 @ 3:51 PM Reply
Hi Lori, you can make up your own following the guide or follow one of our meal prep recipes here: https://damndelicious.net/category/meal-prep/
A M — April 30, 2017 @ 12:49 PM Reply
Hi- Wondering…after these are prepared and stored in the fridge, are you just taking them out and heating at meal time?
-
Chungah — April 30, 2017 @ 1:58 PM Reply
Yes, that’s exactly right.
Eli — February 5, 2017 @ 3:47 PM Reply
Hi, new to meal prep. Is it ok to leave these meals in the fridge for up to a week? Thanks!
-
Chungah — February 7, 2017 @ 11:07 AM Reply
Eli, yes, it should keep for a few days refrigerated but methods for optimal food storage and shelf life should be based on good judgment and what you are personally comfortable with.
AHamling — January 24, 2017 @ 6:12 PM Reply
For Meal Prep, I went to Walmart.com and brought Pyrex 3 cup rectangular glass dishes with plastic lids. They come 6 dishes with lids, and 6 glass dishes. They are PERFECT for a week meal prep! I got 2 sets which is 12 meals I can make. CHECK THEM OUT.
jhonson — January 4, 2017 @ 3:45 AM Reply
Thanks for sharing! I know this may be a rookie question: but is there a suggested recipe for the pictured meal? I understand it’s probably super simple, but I’d love to know what type of seasoning/marinade you used. Thank you!
-
Chungah — January 13, 2017 @ 5:28 AM Reply
It’s actually just grilled chicken (seasoned with salt, pepper and a few pantry spices), roasted butternut squash and broccoli with brown rice.
Here are other meal prep recipes:
https://damndelicious.net/2016/11/08/taco-meal-prep-bowls/
https://damndelicious.net/2016/11/16/greek-chicken-meal-prep-bowls/
Lizanne — October 24, 2016 @ 4:00 PM Reply
How many days after you cook seafood do you eat it? Is it still good 4 or 5 days after cooking it?
-
Chungah — October 24, 2016 @ 8:33 PM Reply
Methods for optimal food storage and shelf life should be based on good judgment and what you are personally comfortable with.
Alyssa — September 11, 2016 @ 5:49 PM Reply
Looks sooo delish!!!! Would love to know the exact ingredients/seasonings used for the chicken and peaches in the pic please!!!?!??!
-
Chungah — September 12, 2016 @ 5:27 PM Reply
It’s actually just grilled chicken (seasoned with salt, pepper and a few pantry spices) and roasted butternut squash!
Michelle — September 8, 2016 @ 5:48 PM Reply
I eat so much better when I prep ahead for the week, but it gets hard to come up with ideas, so I love, love, love this!
Honey, What's Cooking — August 27, 2016 @ 10:33 PM Reply
Great idea. But just wondering are you making the same thing and boxing it.. and for how many meals in a week?
-
Chungah — August 28, 2016 @ 6:38 AM Reply
Yes, that’s exactly right. I make about 10-12 in a week but it’s really up to you and your preferences.
Denise — August 27, 2016 @ 2:09 AM Reply
Hi, where do you get your containers from?
-
Chungah — August 27, 2016 @ 7:17 AM Reply
We purchased them from Amazon.com.
Maria — August 26, 2016 @ 12:57 PM Reply
Great meal prep I would like to buy containers like your what size are in the photo .?
Thanks
-
Chungah — August 27, 2016 @ 7:17 AM Reply
38 ounces.
mary — August 26, 2016 @ 9:41 AM Reply
Just a question. Is it safe to keep cooked protein for a whole week?
-
Chungah — August 28, 2016 @ 2:37 PM Reply
As I am not an expert on food safety, I cannot really say with certainty – sorry! Methods for optimal food storage and shelf life should be based on good judgment and what you are personally comfortable with.
-
Rachael — June 24, 2017 @ 10:36 AM Reply
This comment is almost a year old so you probably won’t see this.
I am a health inspector and per our food service rules (which are taken from the FDA’s food guidelines), cooked animal foods can be safely stored for 7 days, with the date of preparation being Day 1.
So if you meal prep on Sunday, you can use that protein until Saturday.
You should always use common sense when cooking though; if it smells weird, don’t eat it.
-
cathy gray — May 20, 2018 @ 7:35 PM Reply
Thank-you That was the answer i have been looking for
-
Maria — August 26, 2016 @ 9:24 AM Reply
Hi great idea and photo loos good just wondering what size your container is??? It looks most appropriate !
Would like to get some
Thanks
-
Chungah — August 27, 2016 @ 7:17 AM Reply
38 ounces.
noor — August 26, 2016 @ 8:46 AM Reply
awesome sharing 🙂
Joey — August 26, 2016 @ 7:57 AM Reply
How about a few days of recipes for meal prep with a step by step from prep to table? I think a good walk through with example would be a huge help!
KAY BROOKS — August 25, 2016 @ 7:44 PM Reply
What a good idea….and it is one I have tried from time to time but I soon got bored and tired . However if I had a series of weekly recipes to follow that would keep me on the go trying out different recipes and so I would be able to stick to the plan. Is it possible to publish ….say a series of 3 or 4 weekly menus to work on……..that would be such a good start.
Many thanks
Vickie — August 25, 2016 @ 6:16 PM Reply
Can other seafood be used shrimp scallops?
-
Chungah — September 4, 2016 @ 8:37 AM Reply
Yes, absolutely.
L'Oreal — August 25, 2016 @ 2:33 PM Reply
Thanks for sharing! I know this may be a rookie question: but is there a suggested recipe for the pictured meal? I understand it’s probably super simple, but I’d love to know what type of seasoning/marinade you used. Thank you!
-
Chungah — October 12, 2016 @ 8:42 AM Reply
It’s actually just grilled chicken (seasoned with salt, pepper and a few pantry spices), roasted butternut squash and broccoli with brown rice.
Patricia — August 25, 2016 @ 2:32 PM Reply
I absolutely love Weekly Meal Prep. My husband is a retired, disabled military veteran. When my husband has a few doctor appointment(s) during the week (this happens more often than not), we often arrive home late. It’s good to know dinner is prepared in advance, you stick it in the microwave and a healthy dinner ready for you and your family in minutes. Lastly, it save me time and money …. Which I truly love!
grace — August 25, 2016 @ 2:25 PM Reply
I would love to see a Meal Prep series complete with shopping list and directions on cooking each component and total nutrition facts!
-
Sara — August 25, 2016 @ 2:45 PM Reply
I second that!
-
Deborah — August 26, 2016 @ 6:30 AM Reply
I second that also. I need all the help I can grt.
-
Kat — August 28, 2016 @ 3:27 AM Reply
Yes this would be great!!
-
Marty — November 10, 2016 @ 6:28 AM Reply
a break down would be awesome!
-
Andrea — February 16, 2017 @ 10:11 AM Reply
Me too!
Wendy — August 25, 2016 @ 2:25 PM Reply
Excellent advice, I typically do some prep work on the weekends. But not too this extent. I think that I just may start. You really do save lots of time during the week, and it has cut back on my food waste . Thank you for posting
Harry — August 25, 2016 @ 12:58 PM Reply
Meal prep does sound pretty intimidating since it seems like a lot of work upfront but it’s true you’ll probably save a lot of time. No one wants to be stuck every evening in the kitchen. Plus I’m sure with time you’d be able to figure out ways to stretch those meals and shave off some “prep time.”
