6 Tips to Master Your Meal Prep

I’m Ashleigh, a nutrition coach and the founder of Well Fed Health. Over the past 8 years, I’ve had the privilege of helping incredible people reach their weight loss and nutrition goals. If there’s one thing I’ve learned that’s absolutely essential for success, it’s the power of a consistent meal prep routine.

Now, if you know me, you know I’m not the kind of coach who deals in absolutes. But when it comes to meal prep, I’m making an exception—this habit is a non-negotiable if you want to see real, lasting results. Unless you’ve got zero responsibilities, work, or other humans to look after (and let’s face it, most of us don’t fit that description), having some prepped foods on hand is a must.

That doesn’t mean you need to line your fridge with 25 identical containers of pre-portioned meals—unless you love that system, in which case, go for it! But for most people, that level of structure can feel overwhelming. The good news? Meal prep doesn’t have to be stressful or time-consuming.

In this blog, I’m sharing simple strategies to simplify meal prep and set yourself up for success every week. And if you’re ready to take your skills to the next level, be sure to download my Ultimate Meal Prep Guide—it’s packed with practical tips, recipes, and inspiration to make meal prep work for you. Let’s dive in!

Meal Prep Mastery: 6 Game-Changing Tips

1. Plan in Advance
This one seems basic, but trust me—it’s a game-changer. How many times have you woken up on a Sunday with no plan, only to spend the day figuring out what to cook, shopping for groceries, and losing steam before you even start prepping?

Save yourself the hassle by picking a midweek day, like Wednesday or Thursday, to plan your meals. Decide what you want to eat, add groceries to your cart, and schedule a pickup for Friday or Saturday. That way, by the weekend, you already have everything you need.

Pro Tip: Grocery pickup saves you loads of time, and your time is precious. Personally, I like to pick up groceries on Wednesday, so by Thursday or Friday—when my food resolve tends to dip—I’ve got a fully stocked kitchen.

2. Keep It Simple
Recipes are great for inspiration, but don’t let them overwhelm you. One of the biggest barriers to starting meal prep is the belief that you need the perfect recipe to succeed.

Instead, think of meal prep like building blocks:

• Pick a protein you enjoy.
• Add a carb source.
• Include healthy fats.
• Add color with fruits or veggies.
• Use spices or sauces to bring it all together.

This approach keeps things flexible, quick, and stress-free. Plus, most of us tend to stick to the same 3–5 meals on repeat, so there’s no need to reinvent the wheel every week.

3. Bulk Prep
If you know your evenings are going to be hectic, bulk prepping can be a lifesaver. For example, throw a few pounds of chicken in the slow cooker on Saturday night, shred it on Sunday morning, and you’ve got protein for the week.

Do the same with carbs like rice or potatoes. Chop up fruits and veggies at the start of the week and store them in a container for easy access. When healthy options are prepped and ready to go, making good choices becomes a no-brainer.

4. Make Meals You’ll Actually Enjoy
This might sound obvious, but it’s a common mistake—don’t prep meals you hate! If boiled chicken and broccoli make you cringe, don’t force yourself to eat them. Instead, focus on meals that excite you and align with your goals.

When your meals are satisfying, you’re much more likely to stick with your plan (and avoid that midweek takeout temptation).

5. Make Enough Food
A common mistake is prepping meals that are too small—think 250–350 calories. That’s a snack, not a meal, and it’s going to leave you hungry or short on your calorie goals.

Make sure your meals include enough of each macronutrient to fuel your body and meet your needs.

6. Schedule Your Meal Prep Time
Commit to a specific time each weekend for meal prep and treat it like a high-priority appointment. Put on a podcast, audiobook, or your favorite playlist while you prep to make the experience more enjoyable.

The more you practice; the easier and faster meal prep will become. Over time, it’ll feel like second nature.

Your Ultimate Meal Prep Guide

Meal prep doesn’t have to be tedious, and you don’t have to figure it out on your own. My free Ultimate Meal Prep Guide is packed with actionable tips, time-saving strategies, and recipes to help you simplify your routine and crush your goals.

Download the Ultimate Meal Prep Guide and take the first step toward building a body you love!

Start putting these strategies into action today and let me know how it goes! You’ve got this, and I’m here to support you every step of the way.

Coach Ashleigh 🦈💪