Meal prep can be an invaluable tool as you strive to eat healthy foods on a consistent basis. Today, we want to show you how preparing even a few healthy meal staples can help you save time throughout the week!


Let’s start with some protein options. Protein is a key part of the Better Body System and a healthy lifestyle as a whole, so it’s important to make it a priority in each and every meal.

Let’s say, for example, that you’re planning to eat baked chicken for three nights. If you cook it each night, that’s at least twenty minutes of cooking time. But if you cook it all at the beginning of the week, it’ll take the same amount of time, but you only have to do it once!

Another great option for chicken? Using a slow-cooker! You can put chicken in a slow-cooker with a little salt and pepper, set it to low, and leave it for eight hours. Then all you have to do is shred it, and you have a delicious portion of protein ready to go for a few meals without having to spend much time cooking. And because chicken is so versatile, you can enjoy it a few different ways so you don’t get bored. You could make tacos one night, barbecue chicken another night, and put it in a wrap with some avocado another night. That’s three unique meals that take just a couple of minutes to prepare!

There are also a lot of quick options that will make a great protein snack during the week. You can hard-boil a bunch of eggs ahead of time, and they’ll last about a week in the fridge. Scrambled egg muffins (recipe here) take about half an hour to cook, and then you can just warm them up when you need a quick snack. Remember, anything you do ahead of time will make it easier to stay healthy when you’re busy!


If you know that you’ll need cut-up vegetables for a few meals during the week, doing that prep work ahead of time can make a big difference.

Raw vegetables are obviously easy to prepare because they don’t require cooking time, but you’ll be surprised how much more likely you are to eat them when you don’t even have to wash and cut them. Celery and carrots are great examples. If you’ve already peeled your carrots and cut your celery into smaller pieces on your meal prep day, you’ll find it easier to eat them when you’re busy because you don’t have to do much work.

You can also cook vegetables ahead of time. Roasting vegetables like sweet potatoes, bell peppers, zucchini, squash, eggplant, and asparagus ahead of time will save you the twenty to thirty minutes of cooking time each night, and they’ll last 3-4 days in the refrigerator. That means a quick reheat is all that you’ll need for a healthy and delicious serving of vegetables during the week!


We hope you’ll use meal prep as a way to save time and maintain a healthy lifestyle. For more tips for transforming the way you eat, subscribe to the blog and check out our Facebook page!