Let’s be honest: meal prep can sound overwhelming — like something only ultra-organized fitness influencers have time for. But at Haven Fitness, we’re all about keeping things simple, doable, and sustainable. You don’t need to spend your whole Sunday in the kitchen or cook fancy meals to set yourself up for a successful week.
Here’s how to make meal prep simple, realistic, and aligned with your goals — no perfection required.
1. Start with a Plan (But Keep It Flexible)
You don’t need a 7-day spreadsheet of gourmet meals. Just ask yourself:
What meals or snacks do I need to make my week easier?
Think about your schedule. Do you need quick breakfasts? Something to grab between work and your workout? A couple of dinners you can reheat in minutes?
Pick 2–3 meals or recipes to prep — max. That’s it. Repeat favorites. Keep it basic. You’re not trying to win a cooking show — you’re supporting your health and energy.
2. Build Your Grocery List Around Staples
Base your meals on ingredients you already like and use often. Some ideas to keep on hand:
- Proteins: Chicken, ground turkey, tofu, eggs, tuna
- Carbs: Rice, sweet potatoes, oats, whole grain wraps
- Veggies: Frozen mixes, spinach, bell peppers, cucumbers
- Extras: Hummus, Greek yogurt, salsa, olive oil, nuts/seeds
Stick to your list at the store to keep things simple and save time (and money).
3. Batch Cook One or Two Things
You don’t have to make every meal in advance. Start by batch cooking just one protein and one carb — like grilling chicken and roasting sweet potatoes.
You can mix and match these with different sauces, veggies, or wraps throughout the week to keep things interesting.
Pro tip: Sheet pan meals and slow cookers are your best friends.
4. Use Containers to Make Grab-and-Go Easy
Once your food is prepped, portion it into individual containers so your future self has one less thing to think about.
Even prepping just two lunches and two breakfasts for the week can make a huge difference when life gets busy.
Bonus: you’ll be less tempted to order takeout or skip meals when healthy options are ready to go.
5. Give Yourself Permission to Keep It Imperfect
You don’t have to prep every bite of food to see results. Some weeks you’ll be more on top of it than others — that’s okay.
The goal isn’t perfection. The goal is to support your energy, workouts, and wellbeing in the real world.
At Haven Fitness, we’re here to help you build habits that fit your life — not take it over.
If you ever feel stuck with nutrition, our coaches are here to help. Just book a session to chat!
You’ve got this — one simple prep at a time. 💪
