I forgot...again...and it's going to cost me...

It Happens Somewhere Every Day...

I forgot. Two words that over the course of a year can mean money spent, needless added calories, and unnecessary added dietary fat.

I'm talking about your lunch! Meal prepping for lunches and dinners saves money, calories, and Fat! 

Here are Coach Megan's 3 easy steps on how to meal prep like a pro:​​​​


  1. Make A Plan!

First things first; decide what you want to cook this week.  What sounds yummy? You can always look up easy, healthy recipes online to get ideas.

Choose two recipes- one for lunch and one for dinner.  


Keep it simple! A well-balanced meal should include a protein source, a carb source, and a micronutrient source- a vegetable or fruit. Once you’ve decided what you’re going to cook, search your kitchen for the necessary ingredients.  The, make a list!  Write down everything you need to buy, considering the quantity needed to last one week.

  1. Prepare!

Now it’s time to set yourself up for success.  Pick one day of the week to grocery shop and set aside time to meal prep.  When grocery shopping, remember some helpful tips: buy in bulk, buy pre-cut, pre-seasoned, frozen, convenient options, freeze extras and don’t forget to stock up on healthy snacks.


When you’re shopping is done, it’s prep-time.  Schedule 1-2 hours for prep, cook and clean up time.  Try making this time twice per week, cooking meals for 3-4 days at a time.  Start cooking what takes the longest first, and be efficient with your time.  This will get easier the more you do it.

  1. Portion and Pack!

Finally, once your meals are cooked and you’ve allowed them to cool down, it’s time to portion them out.  Lay out Tupperware for lunch and dinner meals, and fill each with one portion. This will allow for easy grab-and-go during your busy week.


Last, pack meals and snacks according to your schedule.  For example, if you make breakfast at home, pack it and eat it mid-morning at work, then bring lunch, and 1-2 high-protein, healthy snacks.  Pack them the night before and don’t forget to bring them with you!

Following these tips will help you to be prepared when hunger strikes, allowing you to stick to your nutrition and fitness goals!  Remember, if you fail to prepare, be prepared to fail!




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