Let’s be real: when you’re not good at meal prepping—or you’re just starting— it feels overwhelming. I’ve been there. Between work, kids’ activities, the gym, and trying to eat something other than drive-thru, it can feel impossible.

Here’s the truth: it’s not hard when you plan it. Make it part of your schedule and it becomes 100x easier. Think about it—getting ready for work isn’t optional; walking the dog isn’t optional. Meal planning can be just as automatic.

Step 1: Treat it like planning, not punishment

I call it meal planning because that’s exactly what it is. Choose two non-consecutive days each week to stock up (I often Amazon groceries same-day to save time). Order only what you need so the fridge is full of fresh fruit, veggies, and proteins—without the impulse snacks that sneak in when we “shop for fun.”

Book tip I love: Body Love by Kelly LeVeque—she explains why grazing all day isn’t it and how balanced meals keep you full and focused.

Step 2: Repurpose dinner for tomorrow

Make dinner work twice: I’ll pack it for lunch the next day (or the day after). I mix it up so I don’t get bored. If you’ve tried meal planning and quit, it’s probably because you didn’t have enough fun, tasty options. Pinterest is my go-to—save 5–7 recipes to a “Healthy Food & Snacks” board, add ingredients to your cart, and you’re set.

Step 3: Eat every 3–4 hours (with intention)

I plan five eating windows: Breakfast → “Snack” → Lunch → “Snack” → Dinner.
Even though I don’t truly “snack,” I use those slots as time anchors so I know when I’m eating next. Example:

Breakfast ~7:00am
Second meal ~10:00am
Lunch ~12:00–1:00pm
Fourth meal ~3:00–4:00pm
Dinner ~6:00–7:00pm

Step 4: Prioritize protein (and balance your macros)

For main meals I aim for ~30g protein; for the in-between meals ~15–20g. Protein helps maintain muscle and keeps you full. Pair it with:

Complex carbs (steady energy + fiber): whole grains, sweet potatoes, lentils.
Healthy fats (hormones + absorption + joint health): avocado, nuts, seeds, olive oil.
Fiber (satiety + digestion): veggies, beans, chia, berries.

Step 5: Make it visual (and stick to it)

A calendar changed everything for me. I love Google Calendar because it time-blocks my day and I can color-code family, work, and meals. The trick? What’s in the calendar has to actually happen. Stick to the plan—not your mood. Don’t just be busy; be productive. Plan, prep, and follow through.

Copy-My-Week Meal Plan

Use the embedded weekly chart to map your meals. I’ve included a “Week of” date and seven days with five eating windows (breakfast, two mid-meal anchors, lunch, dinner). Tweak it to your taste and schedule.

MEAL PREP SCHEDULE

Week of:

	Sun 7/20	Mon 7/21	Tue 7/22	Wed 7/23	Thu 7/24	Fri 7/25	Sat 7/26
Breakfast	Overnight oats	Protein pancakes	Eggs, tomatoes, toast + cottage cheese & honey	Protein pancakes	Protein shake	Protein shake	Eggs w/ spinach & mushrooms, avocado & tomato
“Snack”	Protein shake	Cookie-dough protein balls	Chia pudding	Cookie-dough balls	Protein pudding	Buffalo cottage-cheese dip	Protein muffins
Lunch	Chicken-pasta salad	Ground-beef protein bowl	Chicken-salad + crackers	Tofu wrap	Tofu tacos	Chicken pasta	Chicken pasta
“Snack”	Cookie-dough protein balls	Chia pudding	Protein muffins	Protein pudding	Buffalo cottage-cheese dip	Protein muffins	Cheat day!!!
Dinner	Ground-beef protein bowl	Chicken enchiladas	Chicken enchiladas	Salmon, rice, edamame, avocado	Salmon, rice, edamame, avocado	Chicken stew	Chicken stew

How I Made Meal Prepping My Bitch