"One of the biggest problems I have with clients in complying with their nutrition program is making poor nutrition decisions in the moment," says Dr. Mike Roussell. nutrition consultant at Men's Health. "When you prepare meals in advance, you have no decision to make when you eat. All the work has already been done. You just need to eat.


Need help to get started? We presented the basics and provided some tips to make it a little less painful.

1) Calculate the number of meals you need.

 Think of the number of breakfasts, lunches, snacks and dinners you will need throughout the week. Technically, if you want enough breakfasts, lunches and dinners for the work week, you will need 15 meals, but you will not have to cook 15 separate meals. Instead, prepare a few large batches of meat and vegetables that can be used in different ways throughout the week.



Check out this downloadable version of The Kitchn to plan the week. Or try one of our easy and high protein recipes. And an extra tip: make sure to take into account items such as dates and meals with guests. This way you can plan more efficiently and avoid wasting food.

2) Keep things simple.

If you're new to the kitchen, dietitian and health coach at StrongerU, Jessica Bachman, PhD, MS-MPH, recommends staying away from recipes that require too many ingredients. Instead, "consider a meal as a vegetable, a protein and a starch," she says. For example, a quick dinner could be roast pork loin, broccoli and sweet potato.

3) Use the leftovers.


Bachman's customers often have trouble planning lunch and dinner. "Just pick a meal to start. Then, once you understand, start adding more, "she says. In addition, you can make an extra charge for dinner and eat leftovers for lunch. "It's so much easier than trying to eat a different meal every day for lunch," she says.

4) Opt for easy cooking methods.

Of course, you may like the grill marks on this chicken, but cooking on the grill or on the stove requires more attention. Bachman recommends using a slow cooker or oven because you can discard food for a fixed period of time and simply monitor their progress. In addition, it is easier to cook large amounts of food with both methods.

5) rely on frozen foods.

You do not have to prepare each item on your plate. Instead of washing, cutting and steaming this side of broccoli, buy frozen vegetables instead. In addition, many frozen fruits and vegetables, such as broccoli, contain as many vitamins and minerals as their fresh counterparts.

6) Keep breakfast simple.


Mornings can be hectic, which is why Bachman recommends that you have the same breakfast every day. Simply chop fruit into the blender for smoothies, or pair with Greek yogurt for a change of pace.

7) Have a snack.

Similarly, Bachman recommends choosing a snack, such as pre-dosed nuts or a batch of boiled eggs, which you can eat every day. This way, you will not have to go to the vending machine when you have the munchies.

8) Be creative.

Eating chicken every night does not have to be boring. Bachman says she prepares a big batch of shredded chicken every week and uses it for a variety of dishes, such as salads or fajitas. She recommends having a variety of sauces and seasonings, such as barbecue, buffalo, etc., so that each meal is unique.

meal prep for the week