What is Meal Prepping and Should I Be Doing It?

Failing to plan is planning to fail! Or something like that.

There’s no benefit to going to the gym without a plan and the same applies to your diet. So, meal planning, meal prepping, whatever you want to call it, is absolutely critical. If you base your diet on a wish and a prayer, you might as well just give that up and wish and pray for a better body.

This entire program is hard work because you’re going to be stopping some bad habits and replacing them with good ones – meal prep may be one of them. I don’t want you to be fooled by my slick advertising (although it is nice, don’t you think?)… Getting in shape is hard work. It’s going to take everything you have. But that’s why you’re going to be different than everyone else. Because you’ve made a decision to put that work in and now you’ve got accountability to keep you on track. Don’t leave your blood sweat and tears on the gym floor only to waste that effort because you’re putting the wrong gas in your car claiming “convenience”.

Life gets in the way – so prepping your meals is the surest bet to be ready for the pitfalls, the temptations and those damn donuts in the conference room. They will inevitably derail your progress if you’re not prepared for them. This is your life, what are you here for? Decide, plan and prep those meals.



  • Breakfast sandwiches are one of my favorite meal prep hacks. Scramble some eggs with your favorite cheese, spinach and vegtables. Toast either bread, wraps or english muffins and place the scrambled eggs inside. Wrap them in foil and then toss in the freezer – they can last up to two weeks. When you’re ready to eat, place in the microwave for 1-2 minutes. Enjoy with a piece of fruit!
  • Hard-boil eggs in the oven — not in a pot. To make a delicious dozen in one go, bake your eggs in muffin tins for just 30 minutes. Ta-da! You’ll get a perfectly hard-boiled batch.
  • Bag up smoothie ingredients. Pre-assemble and freeze the ingredients for your smoothie. By measuring out your berries, yogurt (frozen in an ice cube tray) and greens ahead of time, your shake will be perfectly portioned and quick to make, every time.


  • Season meat three ways using just one pan. Save time without boring your taste buds by preparing two or three variations of chicken at once, using aluminum foil dividers in your pan. Sriracha, BBQ, honey mustard — you can have it all. Three birds, one pan!
  • Experiment with mason jar salads. Meal prepping fresh salads in mason jars is not only fun, it’s a huge time-saver and the best way to prevent a soggy salad. Pour your dressing into the bottom of the jar, then layer with dense vegetables like peppers or carrots, followed by all your other favorite ingredients like whole grains, fiber-rich beans, and dried fruit. Save the top half of the jar for your leafy greens.
  • Buy foods you can eat raw or cooked so you can still get your veggies in regardless of the amount of time you have to spare. Chopping and washing the vegetables as soon as you get home from the supermarket makes it all so much easier!


  • Invest in a slow cooker. You can easily put meat, chopped vegetables, water or broth with some spices into the slow cooker and come home to a healthy warm finished dinner. There are plenty of great recipes – check Pinterest or All Recipes to get started.
  • One Pan Meals. Keep it simple – chop some veggies up, slice your meats and then toss in a marinade. Place in the oven and cook until the meat is done. For more specific recipes, check out Kasheta Bodyfit’s Pinterest board “One Pan Meals.”