Healthy Meal Prep Made Simple

Save Time, Eat Better

Introduction
Eating healthy doesn’t have to mean spending hours in the kitchen every day. With a little planning, meal prep can help you save time, reduce stress, and stay on track with your nutrition goals.

Why Meal Prep Works

• Saves time during busy weekdays.
• Reduces temptation to grab unhealthy fast food.
• Keeps portions in check without constant calorie counting.

Getting Started

• Invest in quality storage containers.
• Plan 3–5 core meals you enjoy.
• Shop with a grocery list to avoid impulse buys.

Batch Cooking Basics

• Cook proteins (chicken, fish, tofu) in bulk.
• Prepare carbs (quinoa, rice, sweet potatoes) ahead of time.
• Wash and chop vegetables so they’re ready to use.

Keeping It Fresh

Store meals in airtight containers and refrigerate for up to 4 days. For longer storage, freeze and defrost overnight.

Beginner-Friendly Meal Prep Ideas

• Grilled chicken with roasted vegetables and quinoa.
• Overnight oats with berries and almond milk.
• Turkey and veggie stir-fry with brown rice.

Final Thoughts
Meal prep is not about eating the same thing every day — it’s about making healthy eating easier. Once you get into the routine, you’ll wonder how you ever lived without it.