The Lazy man’s Guide To Meal Prep

It’s enough to drive a normal person with normal life crazy: those rows on rows of neatly stacked food containers that jump out at you when you scroll your Instagram feed.

It all looks so delicious and so very, very organized.

You wonder: how the hell do they do that?

Reality check time, mate. Your meal prep will never look as good as theirs. And you know what?

It doesn’t matter.

If you’re like me — or any sane, normal person with a life — you hate spending hours trying to find meal prep ideas, going shopping for ingredients and then spending a few hours in the kitchen cooking, prepping and cleaning up.

But you can’t forget about meal prep altogether. You SHOULD do meal prep because when you plan ahead of time and your diet is sorted. It’s much easier to stick to your plan and lose weight.

So are you doomed to just suck it up and spend hours in the kitchen every weekend? How do you avoid spending hours in the kitchen wasting your valuable weekend and more time to watch Netflix?

The Answer Is Simpler Than You Think.

Food is becoming more convenient and is being prepped and packaged for people like you who need something quick. These foods require no stove, no oven and no cooking skills. The only thing you’re going to need for some of these foods is a microwave. A lot of these foods you already know about. But you just haven’t thought about how you can use them when it comes to doing food prep and how they can help you save time.

Quick Protein Sources

  • Rotisserie Chicken
  • Low-fat Greek Yoghurt
  • Cottage Cheese
  • Beef Jerky
  • Canned Fish
  • Canned Chicken
  • Smoked Salmon
  • Low-fat cheese sticks or slices
  • Biltong
  • Protein Bars
  • Protein Powder
  • Milk
  • Boiled Eggs
  • Deli meats

Quick Carb Sources

  • Potatoes
  • Oats
  • Fresh Fruit
  • Frozen Fruit
  • Rice Packets
  • Canned beans (lentils, black beans, chickpeas etc)
  • Bread
  • Rice cakes
  • Cereal

Quick Fat Sources

  • Peanut butter
  • Nuts
  • Avocado
  • Milk
  • Eggs

Other Quick Healthy Options

  • Fresh vegetables
  • Frozen vegetables
  • Pre-cut salads
  • Pre-packed meal delivery

None of the foods listed above require anything but a fridge or microwave. Mix and match up a storm. Combine a few of these items together. Or grab them while you’re in rush. You’ll always have a quick and easy meal ready to go that’s a lot healthier than fast food. Instead of spending Sunday shopping and then going home to prepare your meals, just shop anytime and that’s 90% of your prep done.

The other 10% of the effort is just pairing what foods you’re going to eat and when.

Here’s what a day could look like

If you’re in a rush every morning then you can stock up on Chobani Greek Yoghurts and have two of them for your morning meal. That would be roughly 200 calories and 30g of protein. If greek yoghurts aren’t your thing, then swap them for two scoops of protein with some almond milk.

When lunch comes around you’ve got 1/2 a rotisserie chicken with a sweet potato and pre-cut salad.

Kill those afternoon cravings with a chocolate protein bar for another 20–30g of protein and then dinner time can be something as simple as smoked salmon, some steamed vegetables and rice.

Meal prep doesn’t have to be anything fancy and it doesn’t have to take a long time to do.

It really is that simple. You don’t have to be slugging over a stove for hours cooking chicken breast and boiling broccoli when there’s an easier way.

Following the simple approach of choosing ready to eat meals is going to save you so much time during the week which means that you can spend watching Netflix, playing video games, or spending time with your mates.

What You Should Do

Copy and print the list that I gave you above and take that shopping with you.

Stock up on these foods and keep them wherever you frequent the most:

  • Keep some beef jerky in your car
  • Stash some protein bars at work for times when those chocolate cravings come up
  • Always keep frozen vegetables in your freezer so you always can get some greens in your diet.

If you start to bulk buy these items you’re never going to be stuck with wondering what to eat again or having to choose bad food.

Need Some Ideas To Get You Started?

I’ve created over 20 high protein recipes for any time of the day using the foods above. This way you can avoid having to come up with ideas yourself and you can just follow the meal plans I’ve already created. You can download your recipes by clicking the link below.