Most often when people hear meal prep, they think it’s time-consuming and will tie them to eating the same meal every day. With these top tips from Burn Boot Camp personal trainers, you’ll learn how to successfully meal prep delicious food more efficiently!

1. Prep Ingredients, Not Meals

The top meal prepping advice from our Burn Boot Camp personal trainers? Prep ingredients rather than meals. Make large batches of your choices of protein, carbohydrates and vegetables, storing them in their own individual containers, rather than portioning them out and combining them ahead of time.

“I prep ingredients to later make into meals. I’ll make rice and quinoa in an instant pot, sauté peppers and onions, roast veggies and sweet potatoes and grill a bunch of chicken. Throughout the week I mix them together differently based on what I want and need to eat,” shares trainer KC Nolan of Burn Boot Camp Manchester, MO.

Meal prepping ingredients, rather than dishes, gives you greater flexibility with your meals throughout your week. It allows you to adjust the amount of food you add into your meal based on what your body needs that day. Maybe you did a more intense workout, or didn’t workout at all, so your body will need more or less carbohydrates, protein and fat.

“I love to prepare two or three different types of lean proteins. This gives me the ability to ask my kids what they would like to eat without actually having to cook during the week. To reheat, I find best results using an air fryer or toaster oven,” says trainer Lauren Badia of Burn Boot Camp Huntersville, NC. 

2. Mix It Up

Not all of us like to eat the same meal for lunch and dinner five days in a row. And how are you supposed to know on Sunday what will satisfy your hunger Thursday at 7PM? Meal prepping ingredients instead of meals also allows you to mix things up during your week.

“Prepping the same meal to eat the entire week makes it too easy to throw it in the garbage and grab some quick and easy junk food instead. I tell all my clients to find six different recipes they like that can be made from the ingredients they meal prep and then alternate what dish they eat each day,” says Cody Burns, Head Trainer at Burn Boot Camp Verona, WI.

“I tell all my clients to find six different recipes they like that can be made from the ingredients they meal prep and then alternate what dish they eat each day.”

“I love making different bowls throughout week with different flairs! I’ll have containers of black beans, chickpeas, chicken, grass-fed beef, brown rice, cauliflower rice and lots of chopped veggies stored in my refrigerator. Each night I’ll combine them differently, with different herbs and condiments, to keep my meals exciting. I might pair black beans with cauliflower rice and chicken with some salsa and taco seasoning for a delicious taco bowl. Or I’ll toss some brown rice, chickpeas and veggies together with coconut aminos (a healthier version of soy sauce), garlic and ginger powder for an exotic Asian bowl,” shares trainer Michelle Siner of Burn Boot Camp Concord, NC.

“I keep my protein prep pretty simple and mix it up as I go. For instance, I’ll throw a bunch of chicken into a crock-pot and shred it once cooked. I’ll switch up the way I eat it each day, from chicken lettuce wraps to chicken salad to buffalo chicken to teriyaki chicken stir-fry—the options are endless. I love this method because I’m saving time by meal prepping my protein but still have variety in my meals throughout the week,” says Andrea Larkins of Burn Boot Camp Collierville, TN.

Keeping different spices and condiments on hand makes it extremely simple to spice up your dish. Tahini, coconut aminos, salsa, high-quality balsamic vinegar (which is low in sugar), honey, flavored hummus, whole-grain Dijon mustard and marinara sauce are always great staples for adding a boost of flavor. Pair these with your favorite herbs and spice blends to whip up a low-calorie sauce or dressing. Some great pairings include:

• Coconut aminos, honey, garlic powder and ginger

• Hummus and balsamic vinegar

• Salsa and taco seasoning

• Tahini, whole-grain Dijon mustard and dill

• Honey and whole-grain Dijon mustard

• Plain marinara sauce and Indian seasoning

3. Take Shortcuts

Meal prepping doesn’t have to be laborious, time-consuming or complicated when you take some shortcuts.

Take advantage of pre-cut vegetables. You’ll save so much time when you cut out scrubbing, peeling and chopping vegetables or cleaning up the mess! Most grocery stores even carry pre-spiralized vegetables like zucchini, beets, sweet potatoes and squash for you to easily make fun “noodle” dishes.

Grabbing a rotisserie chicken or stocking up on clean proteins from the grocery store’s hot bar is a great fallback when you are short on time. Try to avoid deli meats, even if they are freshly sliced, as they usually contain processed oils and sugar.

Keep your shelves stocked with canned beans. Black beans, lentils, chickpeas and edamame are all amazing sources of complex carbohydrates as well as protein, and they have a long shelf life. Open the can, drain, rinse and they are good to go—zero prep time and zero cooking.

And don’t underestimate the frozen foods aisle. You can save so much time by buying frozen brown rice, quinoa, roasted sweet potatoes, lean proteins and so much more. Try to stay away from frozen meals, as they often contain processed ingredients, preservatives and lots of sodium.

4. Snacks: Think Simple

Meal prepping lunch and dinner takes commitment, so don’t overthink it when it comes to your snacks. While it’s fun to have homemade protein bars and energy balls, it isn’t always doable to prepare them. When it comes to snacks, think about what you can grab and go.

An assortment of nuts is always a great go-to snack to keep on hand—they’re high in healthy fat and protein, helping curb your hunger until your next meal. Almonds aren’t the only healthy nut at the store, either. Cashews, pistachios, pecans, macadamia nuts and walnuts are all extremely nutritious. Just keep in mind that one serving of nuts is only ¼ cup.

Other great snack options that don’t require any prep are baby carrots with hummus, hard-boiled eggs, oatmeal and rice cakes with nut butter.

With all your snacks, it’s beneficial to portion them out into separate, small containers in advance.

5. Prep Twice a Week

If you meal prep all your meals on Sunday, come Friday, your five-day-old chicken may not sound (or look) appetizing. Trainer Kyle Lane of Burn Boot Camp Elizabeth, NC suggests meal prepping twice a week instead of one. Not only does this provide you with fresher food, but prepping for only three days takes less of your time.

6. Use a Crock-Pot

A crock-pot should be your best friend when it comes to meal prepping! It eliminates any wait time and allows you to cook food in large batches.

Before you go to bed, toss a few chicken breasts into your crock-pot along with a dash of chicken broth and set it on low for 8 hours. In the morning, shred the chicken and transfer to a container to store. You can do the same with with quinoa, brown rice, sweet potatoes, hard-boiled eggs and vegetables. Or get creative by meal prepping a healthy roast, soup or stew.

“I typically make some type of a soup in the crock-pot that makes enough for my lunch every day, plus meals for the family. Sometimes I even have enough leftover that I’ll pour it into a mason jar to store in the freezer for lunch the following week,” says Lauren Badia, a trainer at Burn Boot Camp Huntersville, NC.

Other kitchen aids to consider investing in include an air fryer, an Instant Pot, a rice cooker and a toaster oven—they’re all perfect for cooking clean and quick meals.

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Quick and Easy Vegan Meals

1. Mixed Greens

Mixed greens are the perfect healthy kitchen staple when you are need of a quick and easy meal. Keeping a large container of mixed greens in your refrigerator is the easiest way to ensure you always get a serving of vegetables at each meal. Mixed greens are loaded with essential vitamins, minerals and antioxidants as well as fiber, helping you feel fuller without loading up on calories. No need to cook or even chop them—just toss a few handfuls into any dish. Change up your go-to greens by alternating with arugula, spinach, kale and romaine.

2. Eggs

Eggs are cheap, versatile and nutrient-dense, making them a staple for your kitchen. Omelets and egg scrambles are both quick and easy meals that don’t have to been eaten only for breakfast. Also, try cooking up a few eggs over easy and tossing them on top of a bed of mixed greens with a sweet potato, or cook some hard-boiled eggs for a high-protein snack.

These are one of the most nutritious foods you can include in your diet: one egg contains 7 grams of protein and is packed with essential omega-3 fatty acids, natural vitamin D, B vitamins and many other nutrients. Be sure to eat the whole egg—when you throw out the yolk, you are throwing out half of the protein and nearly all of the omega-3, vitamin and mineral benefits.

3. Rotisserie Chicken

Every time you make a trip to the grocery store, be sure to add a rotisserie chicken to your cart. You’ll love having it as a staple in your kitchen for those mornings you are rushing out the door and need to make a quick lunch, or for those nights when you have hungry kids and no time to cook.

There are countless quick and easy meals you can whip up when you have a rotisserie chicken on hand. Quickly make chicken tacos by shredding the chicken, sprinkling it with Mexican seasoning, adding it to a tortilla and topping it with avocado and any vegetables you have on hand. Or, easily toss together a chicken salad for lunch with mixed greens and hummus. For more quick and easy chicken recipes, check out this post.

4. Lentils

Keeping your pantry stocked with a few cans of lentils ensures you always have a quick and easy complex carbohydrate source to add to any meal. Simply drain and rinse the lentils and they are ready to go. Lentils are also a great source of vegetable protein, containing 18 grams in one cup.

Packed with iron, fiber and magnesium, this amazing kitchen staple is great for boosting digestion, energy levels and weight loss. Lentils are a great substitute in any ground meat recipe, like tacos, Bolognese, stir-fries, “meatloaf,” chili, burgers and so many more. They are also a great addition to any salad for a healthy complex carbohydrate and protein source.

Lentils are used in many ethnic dishes, so experiment with new exotic flavors by adding curry, Moroccan or Thai sauces and spices. Add lentils to a bowl of your favorite roasted vegetables and top with cashews, hemp seeds or almonds for a delicious and easy meal. For more fun sauces and spice blends to use with lentils, check out this post.

5. Frozen Brown Rice

Brown rice is a great staple for any healthy diet, as it is a complex carbohydrate, gluten-free, unprocessed, extremely versatile and packed with fiber and energy-giving B vitamins. But you may not always have 45 to 60 minutes at night to patiently cook up a pot, which makes frozen brown rice your new favorite kitchen staple.

Taking 2 to 3 minutes in the microwave or 5 minutes on the stove top, with no additional water needed, your quick and easy meal options are endless. Frozen brown rice still holds the same texture and taste as if it were fresh!

6. Frozen Vegetables

Always having your freezer stocked with frozen vegetables ensures you never go a meal without them! Frozen vegetables may sound processed, unhealthy and less than ideal, but studies have shown that they are just as nutrient-dense, or even more nutrient-dense, as fresh ones. They are frozen immediately, which helps preserve their vitamin and mineral content.

Stock up on frozen chopped spinach, broccoli, cauliflower rice, green peas and spiralized carrots, all found in the frozen vegetable section at your grocery store. Watch out for frozen vegetables that are smothered and cooked in processed oils and excess salt. For quick and easy meals, reheat on the stove with frozen brown rice and rotisserie chicken or eggs. Stir-fry with coconut aminos, sriracha or nutritional yeast to create a meal bursting with flavor!

7. Coconut Aminos

Coconut aminos is similar to soy sauce, but it’s a healthier version that is derived from coconuts. Soy sauce can contain gluten, soy, MSG, GMOs and other toxic chemicals harming your health, and it’s loaded with sodium.

Coconut aminos is soy-free, gluten-free and low-sodium, making it the perfect alternative. Make your own healthy salad dressing or stir-fry sauce with 2 tablespoons coconut aminos, 1 teaspoon ginger powder and ½ teaspoon garlic powder. Or simply mix it with 1 tablespoon tahini or honey for a quick and simple way to boost the flavor of your dish. Make coconut aminos a staple in your kitchen and never eat a boring meal again!

8. Herbs and Spices

Herbs and spices are the secret kitchen staple to quickly make your meals taste delicious. You don’t need to cover your food in fancy sauces, excess salt and cheese, or spend hours cooking in order to make your meal taste delicious. There are countless combinations of spices and herbs that will easily change up your dish into something new and exciting every night, while keeping it clean and healthy!

Transform your go-to chicken, rice and vegetables into a delicious Mexican, Indian, Asian or Italian dish, depending on the spice blend you choose. Find inspiration for different herb and spice blends here. Or enjoy simplicity: Cumin, dill, smoked paprika, rosemary, oregano, basil, cilantro, parsley and cinnamon are all great spices to add to your meals on their own.

9. Sriracha

Looking for new ways to spice up your meals? Make sriracha a kitchen staple and never worry about eating a bland meal again. As opposed to other flavorful condiments, sriracha contains only five calories per serving and zero added sugars.

There are countless uses for sriracha and no wrong way to use it! Try using it to make buffalo-style roasted cauliflower or chicken, add it to your eggs with cumin, create a spicy marinara by adding a dash to your tomato sauce, mix it into hummus and dip with celery, or mix it with coconut aminos to create a fiery salad dressing.

10. Hummus

Naturally gluten-free, dairy-free and nut-free, plus low in carbohydrates, a healthy source of plant protein, long-lasting and made from whole food ingredients, hummus is an amazing kitchen staple. And with so many fun and delicious flavors, from the popular roasted red pepper to chipotle black bean to Moroccan lentil, you can always keep your meals new and exciting.

Have a healthy snack by dipping your favorite vegetables in hummus, or fill a few hard-boiled eggs with a spoonful of it. Make a clean yet flavorful salad or pasta by adding a dash of water to your hummus to form a salad dressing or pasta sauce–like consistency. Spread it on roasted chicken, toasted sprouted-grain bread or a rice cake (then top with cucumbers or tomatoes!). The options are endless with this kitchen staple when you are in need of a quick and simple meal!

11. Protein Powder

If you’re working to lose weight and build muscle, consuming enough protein is a must. Make protein powder one of your kitchen staples to ensure you never fall short on your protein needs. If you are pressed for time and need a simple healthy meal to go, protein smoothies are the answer! Try blending protein powder with ¼ cup full-fat coconut milk, 1 cup frozen spinach and 1 frozen banana, or ½ avocado, 1 cup fresh berries and 1 scoop powdered greens.

As long as you combine your protein powder with one source of healthy fat, fiber and greens, you will create a satisfying meal on the go. Protein smoothies are also the perfect alternative to your regular nighttime snacks or your sugar-filled, carb-heavy breakfast choices and a great post-workout meal! Ensure the protein powder you consume contains only clean ingredients, as many are packed with chemical fillers.