Easy Meal Prep: Shop Once, Cook Once, and Eat Healthy All Week

I love Easy Meal Prep Sunday! Taking some time on the weekend to prepare food for the week saves time & money, PLUS it keeps you organized and feeling great throughout the week. However, getting organized for Meal Prep is half the battle. Don’t worry, this guide can help!

My Meal Prep Program will show you how to prepare enough meals for 5 days in roughly two hours. My prep guide will outline step-by-step how to make it happen. Grab a friend, the meal plan, grocery list and prep guide and get to it!

The more you get into the habit of planning and prepping your meals, the easier it gets. The saying is true: Fail to plan, Plan to fail. If you’re serious about upgrading your nutrition habits meal prepping is the best way to ensure you’re staying on track towards your goals all week long.

Related: Build A Better Smoothie

Meal Prep Food Containers with Healthy Meals for the Week


My easy meal prep program was created with these key considerations:


Fiber has several health benefits including improving digestive health and blood pressure. This meal plan provides up to 35 grams of fiber daily from foods such as fruits, vegetables, lentils, and whole grains. Soluble fiber has been shown to improve glycemic control and lower cholesterol. It is incorporated into the program from oats, beans, and banana.

Healthy Fats

Omega-3 and omega-9 fatty acids provide cardiovascular benefits, reduce inflammation, and improve immune function. This program incorporates omega-3 fats, eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA) from seeds which are associated with improved cognitive function. Omega-9 fats from foods such as nut butter and olive oil are combined with carbohydrates to reduce glycemic response.

Bone Building Nutrients

Calcium is a mineral that is essential for building healthy bones. Magnesium has a structural role in bone maintenance, influences bone-building cells, and modulates potential bone-damaging inflammation. This meal plan uses calcium-rich ingredients like sesame and almonds. Magnesium is incorporated from food sources like chia seeds, almond butter, and spinach.

Immune Support

Essential fat-soluble antioxidants like vitamin A and vitamin E support various cellular functions of our immune system and reduce oxidative stress in cells. This meal plan contains vitamin A sources like kiwi and sweet potato and incorporates vitamin E through healthy oils, nuts, and seeds. A lack of vitamin C can make you more prone to getting sick. This plan provides vitamin C from whole food sources like tomato, lemon, and spinach.

Easy Meal Prep -5 meals in two hours- Sunday Meal Prep Plan
Once a week meal prep made easy

What’s In the MEAL PREP GUIDE?

-Meal Plan for 5 days including Breakfast, Lunch, Dinner, and two Snacks

-Shopping List

-Two Hour Step-by-step Easy Meal Prep To-do

-Gluten-Free, Dairy-Free Optional Recipes with substitution suggestions

>>Download a sample recipe below: Thai Basil Turkey with Bok Choy and Rice<<

Thai Basil Turkey with Bok Choy and Rice


Everything you need for a successful weekend meal prep!

You can save even more time (and money) by shopping pantry staples with Thrive Market!

Easy Meal Prep Guide for 5 meals in two hours
Sunday Meal Prep Aftermath – all set for the week.

Meal Prep Guide PDF and Video Tutorial

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DISCLAIMERS: The statements made on this website are not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!


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