As a nutrition coach, I’m often asked whether I provide meal plans and macro breakdowns. 

It’s a fair question—especially when someone is trying to build healthier habits and doesn’t know where to start. 

While ready-made plans aren’t my preferred approach, I understand the ask. What many clients don’t realize, though, is that preparation and planning—not perfection—are what drive consistency and long-term success. Once you understand your personal preferences, meal prep becomes something you can rely on—and even enjoy. 

A Hard Lesson Learned Along the Way 

I was a runner for 11 years, and my race times steadily got worse. At the time, I paid zero attention to nutrition. In my mind, a two- to three-hour run meant I could eat whatever I wanted. Long-run Sundays always ended with a syrupy Earl Grey tea latte and a pumpkin scone from Starbucks. Every. Single. Time. 

What I didn’t realize then was how much properly fueling my body could have improved my performance and recovery. 

Eventually, I paused running and dove into CrossFit—and that’s where my nutrition journey truly began, both physically and professionally. Seeing food as fuel completely changed my routine. I ate out less, packed my meals, and set nutrition goals that supported my training. 

That’s when I built a habit I’m still proud of today: consistent meal prep—for over 10 years. 

My Approach Is Simple 

I like to keep things straightforward. Let’s put the word PREP to work. 

P – Plan 

How far ahead are you planning? 

This is often the biggest obstacle because people assume meal prep means eating the same soggy, sad meal five days in a row. Hard pass. Maybe you have had this experience that felt like the prep wasn’t worth the reward. 

My sweet spot is two days at a time. Plan the meals you need to take on the go. For me, that’s breakfast and lunch. For dinners, I’ll cook extra with intention—either to take leftovers for lunch or to repurpose them into another meal. 

For example, batch cooking spaghetti sauce can easily become two lunches by turning it into stuffed peppers with rice. 

R – Recipe 

What are you making?  

Social media and AI are great tools for recipe inspiration—especially when you search by ingredients you already have on hand and specify how many servings you need. If it’s gone viral, I have tried it! Grocery flyer apps like Reebee and Flipp are another underrated resource. Let sales, seasonal produce, or reward points guide your choices. Inspiration doesn’t need to be complicated.  

E – Economical 

Cooking at home is still cheaper than eating out—and significantly cheaper than food delivery. 

Portion sizes are easier to manage at home, too, where we’re less likely to overeat. That said, take a close look at recipes before committing. Are there specialty ingredients you’ll only use once? Will they drive up your grocery bill unnecessarily? Challenge yourself to use up everything you have spent money on.  

Choosing recipes that align with both your goals and your budget makes consistency easier. Saving money week after week adds up—and that feels good. And take note, those who prep regularly often eat the same foods on repeat. Once you find what you like, you tend to depend on familiarity for convenience. You are going to make things at first that you may not love. 

P – Prepare, Portion, and Package 

Once you’ve planned, shopped, and cooked, it’s time to portion. 

Be mindful of serving sizes based on your goals and store any surplus food for future meals. I recommend glass, airtight containers whenever possible. They’re oven and microwave-safe, durable, and easy to clean. For single-portion recipes, they double as both the cooking dish and storage. 

And don’t toss those glass jars—think of them as a gift with purchase. They’re perfect for storing cut produce, soups, sauces, jams, and extending the life of perishable foods. 

The Takeaway 

You don’t need a perfect meal plan or a detailed macro spreadsheet to eat well. You need a simple system that works with your lifestyle. When planning and preparation become habits, consistency follows—and that’s where real progress lives. 

And don’t forget a stylish lunch bag to carry your efforts in!