Meal prep that doesn't take your whole Sunday (my simple “always works” plan)
If meal prep makes you immediately want to quit… you're not alone.
A lot of people hear “meal prep” and picture spending hours in the kitchen, washing 97 containers, and eating sad leftovers all week. 🙃
But here's the truth: simple meal prep is one of the biggest game changers for your health—because when your food is already there, you make better choices without needing more motivation.
And I'll be honest: I'm pretty basic with meals. I don't need fancy. I need doable.
So here's exactly what I prep on Sundays to make my week feel easy.
My “Doable Meal Prep” Blueprint (takes the thinking out of your week)
1) 🧇 My go-to: Gluten-free high-protein cottage cheese waffles
These are my favorite post-workout snack all week.
I pair them with:
blueberries
extra cottage cheese for more protein
Because I've had a bit of histamine intolerance lately, I can't do a ton of leftovers—so I freeze half the batch and keep the rest ready to go. This batch lasts me all week.
Blend in a blender:
1 whole container low-fat cottage cheese (~450g)
2 eggs
whey protein (70g)
egg whites (80g)
vanilla (a little)
cinnamon (a lot, for flavor)
bananas (3 bananas, ~350g)
rolled oats (350g) — I use One Degree oats
baking powder (20g)
Then just cook into waffles and store what you'll use + freeze the rest.
2) 🍠 Two starchy carbs (because energy + cravings are real)
I always prep two starchy carbs so lunches and snacks actually feel satisfying.
My staples:
Sweet potatoes (I bake/roast a few and store them)
Butternut squash (Costco has it already chopped—bless)
Butternut squash method:
Toss with ghee or coconut oil
Roast at 400°F until your preferred texture.
3) 🍗 Two proteins — this is what makes the week “click”
A. 1 lb grass-fed ground beef
I cook it with taco seasoning and it's ready for bowls, tortillas, sweet potato “nachos,” you name it.
B. Easy chicken tacos (crockpot)
Add chicken thighs + 1 packet Siete seasoning + a splash of bone broth into the crockpot
Cook low or high for ~4 hours
Shred it, then broil in the oven for about 5 minutes (or until crispy)
Pour some of the crockpot juices over the chicken for extra flavor
This becomes an easy lunch with:
sweet potatoes OR Siete tortillas
4) 🥦 2 cruciferous veggies (easy, consistent, done)
I always prep 2 cruciferous vegetable to keep digestion + fiber consistent.
Options I rotate:
steamed broccoli (I literally just steam it and salt it when I eat it)
Brussels sprouts
cauliflower rice
The exact combo I aim for every week:
1 prep snack: protein waffles
2 starchy carbs: sweet potato + squash
2 proteins: ground beef + chicken
2 veggie: cruciferous option
That's it.
And it covers snacks + lunches for the entire week without needing a complicated plan.
What's the hardest part about meal prep for you right now?
Is it:
not knowing what to make?
feeling like it takes too long?
getting bored of the same foods?
staying consistent once the week gets chaotic?
If you want more support with making your health a priority (even when life is busy), feeling fueled instead of puffy / angry / hangry, and eating in a way that supports your goals without the bloat and “six months pregnant” feeling…
Strong & Synced is where that happens.
I'm opening doors right now, and I'm so excited to support you inside—because your transformation doesn't come from perfection. It comes from having a plan that fits your real life. — or check it out here.