A Simple Guide to Healthy and Easy Meal Planning & Prepping

In today’s fast-paced world, finding the time to prepare nutritious, whole-food meals can feel like a challenge. However, meal planning and meal prepping can make healthy eating effortless, sustainable, and even enjoyable. As a Health Coach I love an approach that prioritizes quality meats, fresh vegetables, and healthy fats—to support energy, vitality, and overall wellness.

If you’re new to meal planning and prepping, don’t worry! This guide will break it down into easy, beginner-friendly steps while showing you how to maximize efficiency and flavor. You’ll also learn how to prepare a few proteins in bulk and use them in multiple meals, keeping your menu interesting throughout the week.

The Benefits of Meal Planning and Prepping

Meal planning and prepping offer several advantages that make sticking to healthy way of eating easier and more enjoyable:

  1. Saves Time & Reduces Stress – Having meals planned and partially prepared means you’ll spend less time deciding what to eat and cooking from scratch each day.

  2. Supports Healthy Eating – When you have nourishing meals ready to go, you’re less likely to grab ultra-processed convenience foods.

  3. Saves Money – Buying ingredients in bulk and using them in multiple ways helps reduce food waste and unnecessary spending on takeout.

  4. Helps with Portion Control – Prepped meals make it easier to eat the right amount of food, preventing overindulgence or undernourishment.

  5. Encourages Variety – Planning ahead allows you to rotate different whole-food ingredients and flavors so you don’t get bored with your meals.

Getting Started with Meal Planning

If you’re new to meal planning, start simple. Choose a few meals you enjoy, write out the ingredients, and organize a shopping list. Stick with whole-food staples like grass-fed meats, pasture-raised eggs, wild-caught fish, fresh vegetables, nuts, seeds, and healthy fats like avocado and olive oil.

Step 1: Choose Your Proteins

Protein is the foundation of a primal diet, so start by selecting 2-3 quality protein sources for the week. Some great options include:

  • Quality beef

  • Free-range chicken

  • Wild-caught salmon

  • Pastured pork

  • Eggs

Step 2: Select Complementary Vegetables & Fats

Next, choose a variety of colorful, fiber-rich vegetables to pair with your proteins. Think leafy greens, cruciferous veggies (broccoli, cauliflower, Brussels sprouts), root vegetables (carrots, sweet potatoes), and bell peppers. For healthy fats, stock up on avocados, coconut oil, extra virgin olive oil, and nuts.

Step 3: Plan Versatile Meals

Rather than cooking individual meals, think about making components that can be used in multiple ways throughout the week. This will keep your meals fresh and exciting.

Meal Prepping for Success

Once your plan is in place, set aside time to prep ingredients so meals come together quickly. This might include:

  • Cooking proteins in bulk

  • Roasting or steaming veggies

  • Preparing sauces or marinades

  • Portioning meals for grab-and-go convenience

Using One Protein in Multiple Ways

One of the easiest ways to streamline meal prepping is by cooking a large batch of one protein and using it in different dishes. Here are a few examples:

Example 1: Slow-Cooked Shredded Chicken

Cook a batch of chicken thighs or breasts in a slow cooker with simple seasonings like salt, pepper, garlic, and herbs. Then use it in different meals throughout the week:

  • Taco Bowls: Serve with sautéed peppers, guacamole, and cauliflower rice.

  • Chicken Salad: Mix with homemade mayo, celery, and walnuts.

  • Hearty Chicken Soup: Combine with bone broth, carrots, and kale.

Example 2: Ground Beef

Brown a few pounds of ground beef with salt, pepper, and onions, then use it in different ways:

  • Lettuce Wrap Burgers: Serve with sliced avocado and primal-friendly sauce.

  • Beef & Veggie Stir-Fry: Toss with broccoli, mushrooms, and coconut aminos.

  • Stuffed Bell Peppers: Mix with diced tomatoes, garlic, and bake inside bell peppers.

Example 3: Baked Wild Salmon

Bake several fillets of wild-caught salmon with lemon and herbs:

  • Salmon & Avocado Salad: Serve on a bed of mixed greens with a drizzle of olive oil.

  • Salmon Egg Scramble: Add to scrambled eggs with spinach and onions.

  • Roasted Veggie & Salmon Plate: Pair with roasted Brussels sprouts and mashed cauliflower.

Keeping Meal Prepping Sustainable & Fun

If meal prepping feels overwhelming, start small. Even prepping just one or two proteins ahead of time can make a big difference in your week. Here are some additional tips:

  • Keep it Simple: Stick to whole, unprocessed ingredients and don’t overcomplicate meals.

  • Rotate Recipes: Avoid boredom by switching up seasonings and vegetables.

  • Use Leftovers Wisely: Repurpose meals in creative ways to prevent food waste.

  • Make It a Habit: Set aside time each week for planning and prepping—it will soon become second nature.

Meal planning and prepping are powerful tools for making health eating effortless and sustainable. By focusing on high-quality proteins, nutrient-dense vegetables, and healthy fats, you’ll set yourself up for success in maintaining healthy eating. Start small, experiment with different meal ideas, and find a system that works for you. With a little practice, you’ll discover that preparing healthy meals ahead of time not only saves you time and money but also makes eating well a truly enjoyable experience.

Are you ready to start meal prepping? Feel like you need more guidance on specific nutritional needs for your lifestyle? Reach out for more information on One-On-One Coaching. 

Fill out this form for your FREE consultation. https://form.jotform.com/233614057298158

Jenn Paet

Health Coach/Movement Specialist

Jenn Paet