Meal prep can be an invaluable tool as you work to transform your life. If you’ve never done meal prep before or need a quick refresher on the basics, here’s a guide to get you started!

Meal Prep Basics

Meal prep is any food preparation that you do ahead of time. It can be as easy as cutting up some vegetables or as complicated as putting together an entire meal to be reheated later in the week. Here are some basic tips to help you tackle meal prep!

  1. Pick your day and stick with it. Many people like to do their meal prep on Sundays so they’re ready to start the week on a high note, but you can choose any day that works with your schedule.
  2. Keep it simple. If you’re not used to cooking, don’t stress yourself out trying to do too much at once. Even small amounts of meal prep can make a big difference throughout the week!
  3. Choose foods that will let you get the most out of your efforts. For example, cooked chicken and ground beef are good for up to four days in the fridge, and hard-boiled eggs will last up to a week. Click here for a list of recommended times to keep food in the fridge and the freezer.

Meal Prep Recipes

To help you get started, we have two really easy meal prep recipes for you. Both recipes will make multiple servings and can be refrigerated so you can enjoy them for a few days. They’re the perfect way to get started on meal prep!

Scrambled Egg Muffins


  • 10 large eggs
  • 1 cup chopped bell peppers
  • 1/2 cup chopped onion
  • 1 cup cooked crumbled breakfast sausage or diced ham
  • 1 cup chopped spinach
  • 1 teaspoon kosher salt
  • 1/2 teaspoon ground black pepper


  1. Preheat oven to 350°F. Spray a non-stick muffin tin with cooking spray.
  2. Heat olive oil in a frying pan over medium high heat. Add the bell pepper and onion and sauté for 2 to 3 minutes. Stir in the meat and spinach and cook an additional 2 minutes. Place 1 heaping tablespoon into each muffin cup.
  3. Next, whisk the eggs into a medium size bowl. Stir in the salt and pepper. Then pour over the meat mixture in the muffin tin, leaving 1/4″ from the top.
  4. Cook for 23 to 30 minutes, or until the egg has puffed and comes clean with a toothpick.
  5. Run a knife around the edges to pop the egg muffins out.
  6. Store in an airtight container in the refrigerator. Microwave to reheat. Eat within 5 days for an easy breakfast or protein snack.

Easy Chicken and Veggies


  • 2 sweet potatoes
  • 2 cups of broccoli
  • 2-3 medium chicken breasts
  • 3 tablespoons olive oil
  • Salt and pepper
  • Preferred seasoning for chicken


  1. Cut broccoli into bite-sized pieces. Spread on one half of a baking sheet.
  2. Cut chicken into bite-sized pieces. Season with your preferred herbs or spices and spread on the other half of the baking sheet. Drizzle the broccoli and chicken with olive oil and season with salt and pepper.
  3. Cube the sweet potatoes and place on a separate baking sheet. Drizzle with olive oil and season with salt.
  4. Bake at 425° F for 12-15 minutes. Remove the chicken and broccoli. Leave the sweet potatoes in the oven for another 15 minutes.
  5. Store in an airtight container in the refrigerator. Eat within 3-4 days.


Meal prep can have a big impact on your ability to transform your life, so we encourage you to make it a priority. For more tips for working toward optimal health, subscribe to the blog and check out our Facebook page!