• Elizabeth Casper

Meal Prep City USA

Updated: Apr 22

So I know you've probably heard it shouted at you by every health and fitness blogger out there, but I'm hear to tell you that it's for good reason! Meal prepping saves lives ya'll! And it can be as simple or as detailed as you would like. Take an hour, or a few if you're like me, at the beginning of your week and voila! You've set yourself up for a healthy and successful week. Whether you're chasing fitness goals, or just want to create ease while living your healthy lifestyle, meal prepping is a great help!



I have been meal prepping consistently almost every week for the last 3-4 years. Thanks to Tone it Up for introducing me to this lifestyle hack! It has been a massive game changer! I've put together some of the tips I've picked up along the way.

1. Make a menu. Plan your menu a few days ahead of time! This will help to not over or under shop on your groceries and get your ready to prep on Sunday. Tone it Up has a great meal prep chart that I use every week!

2. Start with a clean kitchen. You're most likely going to be cooking your way through a lot of your pots and pans and kitchen essentials, so make sure that they're all clean and ready to go! This way all of your utensils and hardware is ready to get cookin. The last thing you want is to start with a pile of dishes in the sink that you will inevitably add too. Plus, if you start with a clean kitchen, you're much more likely to clean as you go to keep those counters sparkling and that lovely sink free!

3. Start slow. Give yourself sometime to make this a habit by easing your way into the process. Start with your favorite meals/ recipes that you know you can handle in the kitchen AND that you enjoy! For a week start by just prepping your breakfasts and lunches. Go simple with egg cups and salads assembled ahead of time and see how it goes! Then take on more bit by bit until you're ready to take on most of your meals.


4. Make a prep list.

Once I have my weekly menu all set, I like to make a prep list. I'm a big fan of lists to begin with. It really helps me prioritize and get things done! List out all of the dishes that you want to make ahead of time along with the simpler things like "wash and chop veggies". This will give you a great place to start in the kitchen, and also allow you to see where you can save time. Batch things that can go in the oven at the same temperature, or that share ingredients to help streamline your process.


5. Pack it up and admire your work!

You did it! Now kick back and celebrate knowing that you set yourself up for success. Once everything is packed away in the fridge it's time to relax! I like to cook a delicious dinner with any leftover ingredients, make a hot chocolate, and/or have a bath. You worked hard. You deserve it!


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