Cook Once, Eat All Week: Simple Meal Prep

One of the biggest barriers we hear from clients at Fitness Together Tysons isn't:

“I don't know what healthy food is.”

It's:

“I don't have time to cook healthy meals every day.”

Between work, commuting, family schedules and everything else competing for your time, cooking breakfast, lunch and dinner from scratch every day probably isn't realistic.

Fortunately, you don't need to.

One of the simplest nutrition strategies we teach is to prep ingredients instead of prepping identical meals.

Rather than making seven containers of chicken, rice and broccoli, spend about an hour to 90 minutes preparing a few versatile foods you can turn into completely different meals throughout the week.

The Simple Meal Prep Formula

Think of your refrigerator as a collection of building blocks.

Prepare a few foods from each category:

Protein

• Shredded chicken breast
• Lean ground turkey
• Lean ground beef
• Hard-boiled eggs
• Greek yogurt
• Rotisserie chicken for an easy shortcut

Carbohydrates

• Jasmine or brown rice
• Roasted potatoes
• Quinoa
• Pasta
• High-fiber tortillas
• Fruit

Vegetables

• Bell peppers
• Onions
• Broccoli
• Zucchini
• Carrots
• Salad greens
• Frozen mixed vegetables

Healthy fats

• Avocado
• Olive oil
• Nuts
• Seeds
• Peanut or almond butter
• Cheese

Flavor

• Salsa
• Taco seasoning
• BBQ sauce
• Honey mustard
• Buffalo sauce
• Pesto
• Teriyaki-style sauce
• Tzatziki
• Hot sauce

The goal is not to create seven meals.

The goal is to create seven days of options.

A Realistic 60–90 Minute Prep

Here's an example of what this could look like on Sunday.

Start the protein

Put a large batch of chicken breast in an Instant Pot or slow cooker with salsa, garlic and seasoning.

At the same time, brown lean ground turkey or ground beef on the stove with fairly neutral seasoning.

Keeping some protein neutral is useful because you can change the flavor later.

Start your carbohydrates

Cook a large batch of rice.

At the same time, roast a tray of potatoes if your family enjoys them.

Prep vegetables

Wash and cut peppers, onions, broccoli or other vegetables your family will actually eat.

Some can stay raw for salads and snacks.

Others can be roasted or sautéed.

And there's nothing wrong with using frozen vegetables or pre-cut vegetables when time is tight.

Organize the refrigerator

Store each component separately.

Now instead of staring into the refrigerator wondering what to make, you can combine foods in minutes.

One Chicken, Four Completely Different Meals

Let's say you've prepared shredded salsa chicken, rice and peppers.

Meal 1: Chicken Burrito Bowl

Add:

Chicken
Rice
Peppers and onions
Salsa
Avocado
Optional Greek yogurt instead of sour cream

You now have protein, carbohydrates, vegetables and healthy fats in one bowl.

Meal 2: Loaded Chicken Salad

Use:

Chicken
Mixed greens
Peppers
Tomatoes
Fruit
Walnuts
Olive oil and vinegar

The same chicken now feels completely different.

Meal 3: Chicken Tacos

Add your chicken to high-fiber tortillas with vegetables, salsa and avocado.

Family members can add different toppings and portions based on what they enjoy.

Meal 4: Tortilla Pizza

Use a higher-fiber tortilla as the crust.

Add:

Pizza sauce
Chicken
Vegetables
A little cheese

Bake until crisp.

That's a completely different meal made from foods you already prepared.

Ground Turkey or Beef Can Go Even Further

Prepare a batch of lean ground turkey or lean beef and use it throughout the week.

Turn it into:

• Taco bowls
• Tacos
• Stuffed peppers with rice
• Pasta with meat sauce
• Chili
• Breakfast scrambles with eggs and vegetables
• Lettuce wraps
• Tortilla pizzas
• Rice and vegetable bowls

A useful trick is to season individual portions when you reheat them.

One night, add taco seasoning.

Another night, add tomato sauce and Italian seasoning.

Another night, add a lower-sugar BBQ or teriyaki-style sauce.

Same protein. Completely different meal.

Want Help Making This Fit Your Goals?

If you're already training at Fitness Together Tysons but nutrition still feels like the missing piece, our nutrition coaching can help you determine the right portions and structure for your individual goals.

Learn more about nutrition coaching in Tysons, VA and inquire here.