Meal prepping is the ultimate lifesaver for a busy week. It saves time, money, and prevents those "I'm too tired to cook" takeout orders. After years of trial and error, I've whittled it down to three core principles that make it sustainable and effective.

Here are my top 3 tips:

1. Master the "Mix & Match" Components.
Forget making 20 identical containers of the same chicken and broccoli. That leads to burnout and boredom. Instead, prep separate components that you can combine in different ways throughout the week.

Proteins: Grill a large batch of chicken breasts, hard-boil a dozen eggs, bake salmon, or slow-cook a pork loin.


Carbs: Cook a big pot of quinoa, brown rice, or farro. Roast a large tray of sweet potatoes or potatoes.


Veggies: Roast several baking sheets of diverse vegetables—broccoli, bell peppers, zucchini, asparagus, and Brussels sprouts. 

Why it works: This gives you the freedom to create bowls, salads, wraps, and scrambles all week without eating the exact same meal twice. A little variety goes a long way for consistency.

2. Invest in Quality Containers (The Right Ones!).
This might seem trivial, but it's a game-changer. Leaky, stained, or warped containers will make you dread opening your fridge.

Get a set of glass containers with compartment dividers. Glass doesn't stain from sauces, is microwave-safe, and feels more substantial.


Have a variety of sizes: large for salads and full meals, medium for snacks or sides, and small for dressings and dips (to keep things from getting soggy).

Why it works: The right tools make the process smoother and your food stays fresher and more appetizing. It removes a major point of friction.

3. Schedule Your "Power Hour" and Keep it Simple.
Don't try to spend your entire Sunday in the kitchen. Block out 60-90 minutes—call it your "Power Hour"—and stick to simple recipes.

Use Sheet Pans & One-Pots: Maximize your oven and stove space. You can roast your protein and veggies on the same pan (just add them at the right time). Make a large soup or chili.


Season Aggressively: Simple food doesn't have to be bland. Use a variety of herbs, spices, marinades, and sauces on your different components to keep flavors interesting.

Why it works: By making it a short, focused, and efficient event, meal prepping feels less like a chore and more like a productive habit you can actually maintain.

BONUS TIP: Don't neglect snacks! Wash and chop fruits and veggies, portion out nuts into small bags, or make a batch of energy balls. Healthy grab-and-go options prevent vending machine raids.

The goal isn't perfection; it's progress. Start with just one or two of these tips, and you'll be a meal prep pro in no time!