Is "Meal Prep" holding you back from hitting your nutrition goals?

Who struggles with, "How can I get more protein in?' or... "Meal prep is time consuming!" or... "What do I take for lunch?"

While it might sound like a big commitment, meal prepping can simplify your routine, reduce food temptations, and help you stay consistent with your nutrition goals. My BIGGEST take away is that it relieves my overwhelm. There is no guessing and it's one less thing I have to think about when we already have SO much on our plate.

Scroll to the bottom for a quick and dirty Cottage Cheese Chicken Salad you can make a boatload of for the entire week.

Here’s how skipping it could be setting you back:

1. Leads to Impulsive Choices

Without planned, ready-to-go meals, you’re more likely to reach for convenient but less nutritious options, especially when hunger strikes. Last-minute choices are often driven by convenience, and it’s easier to give in to cravings that may not align with your goals.

2. Makes Portion Control Harder

Meal prep lets you control portions in advance, helping you avoid overeating or under-eating based on a sudden hunger pang. When you don’t have pre-set meals, it’s easy to serve larger portions or snack too much throughout the day, which can throw off your calorie balance and derail progress.

3. Adds to Decision Fatigue

Decision fatigue is real – the more choices you face each day, the harder it is to stick to healthy habits. With meal prep, the decision about what to eat is already made, making it easier to stay on track. Without it, you’re more likely to struggle to make nutritious choices, especially during busy times.

4. Increases Temptation for Takeout

After a long day, cooking from scratch can feel overwhelming, making takeout and fast food options seem even more appealing. When healthy meals are prepped and waiting for you at home, the appeal of high-calorie or low-nutrient takeout is much easier to resist.

5. Limits Nutritional Variety

When you’re unprepared, you’re more likely to eat whatever is easy or familiar, which can result in a lack of dietary diversity. Meal prepping allows you to incorporate a wider variety of nutrient-rich foods into your week, ensuring you get a good balance of protein, healthy fats, complex carbs, and a range of vitamins and minerals.

How to Start a Simple Meal Prep Routine

• Begin Small: Start with prepping just a few meals or snacks, and work up to a full week if that feels right. I ALWAYS have breakfast and lunch ready to go for the week that I prepare on Sunday. Then there is NO guessing.

  
  

• Choose Balanced Recipes: Focus on meals that include protein, complex carbs, and veggies to stay full and fueled. Check out at the bottom for a quick and dirty chicken salad that will keep you satiated for hours

  
  

• Plan Your Shopping List: Go in with a plan to avoid unnecessary purchases, keeping you focused and saving money.

  
  

Quick and Dirty Cottage Cheese Chicken Salad

Go to the deli counter at the grocery store and ask for pre-cooked chicken breasts. They will give you cuts from the rotisserie chickens in a container.

4 cooked and shredded chicken breasts

1 red onion cut into 4 quarters

8-10 pickles

fresh dill 1/3 of a container of cottage cheese (I use 1% for less fat content)

splash of lemon juice

everything bagel seasoning

salt and pepper

Throw everything into a blender or food processor and give it a whiz so it is chunky

I added 150g of cut cucumber and 150g of cut celery

Throw 2 rice cakes and a mini wholly guacamole, sweet and heat mustard, for a super well balanced meal with 30g of protein per serving

Meal prep doesn’t have to be complicated or time-consuming to make a difference. A little planning can set you up for success, helping you reach your nutrition goals without the daily stress of deciding what to eat.