Healthy Meal Prep Without Eating the Same Thing

When people hear meal prep, they often picture a refrigerator filled with identical plastic containers.

Chicken.

Rice.

Broccoli.

Monday through Friday.

That may work for some people, but it isn't the only way to meal prep—and for most busy adults, it probably isn't the most enjoyable way.

At Fitness Together Georgetown, we prefer a more flexible approach:

Cook a few versatile foods once. Turn them into different meals all week.

For anyone juggling work, commuting, restaurants, family and training in Washington, DC, this can dramatically reduce the number of food decisions you have to make.

Think Ingredients, Not Meals

Instead of saying:

“I need five lunches.”

Think:

“What ingredients could create five lunches?”

Start with:

2 proteins

For example:

• Shredded chicken
• Lean ground beef or turkey

2 carbohydrates

For example:

• Jasmine rice
• Roasted potatoes

3 vegetables

For example:

• Peppers
• Onions
• Broccoli

Then keep:

• Salad greens
• Fruit
• Avocado
• Nuts
• Olive oil
• High-fiber tortillas
• Several sauces

available throughout the week.

That's enough to create a surprising number of meals.

A 90-Minute Prep Example

Start your rice first.

Put chicken breast in an Instant Pot with salsa and seasoning.

While those cook, brown your ground meat.

Then chop peppers, onions and broccoli.

Roast some vegetables and potatoes together.

Leave some peppers and onions raw for salads, wraps and omelets.

While everything cools, wash salad greens and organize fruit, sauces and toppings.

You're done.

Now the cooking work has already happened.

Most meals later in the week require only assembly and reheating.

Turn Chicken Into Four Meals

Chicken Rice Bowl

• Chicken
• Rice
• Vegetables
• Avocado
• Salsa

Chicken Salad

• Chicken
• Greens
• Vegetables
• Fruit
• Nuts
• Olive oil and vinegar

Chicken Wrap

• Chicken
• High-fiber tortilla
• Greens
• Peppers
• Hummus or another sauce

Chicken Tortilla Pizza

• High-fiber tortilla
• Tomato sauce
• Chicken
• Vegetables
• Cheese

Four completely different experiences.

One batch of chicken.

Turn Ground Meat Into Another Four

Taco Bowl

Meat + rice + peppers + salsa + avocado.

Stuffed Pepper

Combine rice and ground meat, place inside a pepper, top and bake.

Quick Pasta

Reheat meat with tomato sauce and serve over your desired pasta portion.

Breakfast Scramble

Eggs + ground turkey + peppers + onions.

That's eight potential meals from two proteins.

Bored With the Flavor? Change the Sauce

The easiest way to make a meal feel new is often the seasoning.

Take chicken and rice.

Add salsa and taco seasoning:

Mexican-inspired bowl.

Add teriyaki-style sauce:

Asian-inspired rice bowl.

Add BBQ sauce:

BBQ chicken bowl.

Add pesto:

Italian-inspired chicken and vegetables.

Add tzatziki and cucumber:

Mediterranean-style bowl.

You don't need five separate recipes.

You need a flexible base.

Want Help Figuring Out Your Portions?

This approach becomes even more powerful when the food you prepare matches your individual nutrition needs.

At Fitness Together Georgetown, our nutrition coaching helps you understand how much protein, carbohydrates and fat you need based on your goals and training.

Learn more about nutrition coaching in Georgetown, DC and inquire here.