Lesson 3
How to Meal Prep
Lesson 4
Measuring Progress
Lesson 5
Achieving Specific Goals: Cutting and Bulking
Lesson 6
Sleep and Digestion
Lesson 7
Challenges and Support


App Tutorial: Lesson 3

How to Meal Prep

Having your meals prepared ahead of time is the top correlate of success in Adaptive Nutrition. You are less likely to go off plan if you don't have an opportunity to make a poor decision with your food because your meals are already there.

Dos & Don'ts

  • DO try to do as much "hands-free" cooking as possible - the oven and crockpot are your friends.

  • DO use seasonings and spices on your food. Eating healthy by no means means eating bland! See our recipes page for our recommendations.

  • DO invest in some quality Tupperware and storage containers.

  • DO cook 1-2 times a week. Your goal should be to cook 3-4 days of food in about 30-90 minutes. At first this may be a challenge, but after a few times you will have your efficiency down.

  • DO have some food on hand that requires no preparation, such as bags of mixed salad greens, nuts, jerky, or deli meat. These can be great to supplement your meal prep for when you're on the go, or if you run out of prepped food.

  • DO have variety. We suggest having at least two options for each food group. For example, your protein options could be chicken and ground turkey, your carb options sweet potatoes and white rice, and your healthy fat options avocado and olive oil. You can mix and match these for your meals so you aren’t eating the same thing for every meal.

  • DON'T spend hours on meal prep (unless you have the time and love to cook)! Habits have a better chance of sticking around if they're easy, so we want to make meal prep as hassle-free as possible.

  • DON'T get too fancy with recipes, otherwise you'll be in the kitchen all day. Keep it super simple - we like 3-step recipes with 1-3 ingredients. Need ideas? Head to our recipes page!


Rule of 2's

By having at least two options for each macronutrient, you're able to create a variety of meals - instead of eating chicken, rice, and broccoli every day!

  • 2 proteins for the week (ex: chicken breast, ground turkey)
  • 2 carbohydrate for the week (ex: sweet potatoes, white rice)
  • 2 fats for the week (ex: avocado, olive oil)
  • 2 veggies for the week (ex: zucchini, broccoli)

Example meals:

  • Chicken breast, sweet potatoes, avocado, and zucchini
  • Ground beef, rice, olive oil, and broccoli
  • Ground turkey, sweet potatoes, olive oil, broccoli


Take advantage of multi-tasking

To make meal prep as quick and easy as possible, find ways you can multi-task.

  • Bake chicken in the oven while sautéeing ground meats on the stove
  • Roast vegetables & potatoes in the oven while cooking rice in a cooker or on the stove


Typical cooking times for veggies

  • 30-45 minutes: Root vegetables (potatoes, yams, carrots, beets)
  • 15-25 minutes: Crucifers (broccoli, cauliflower, brussels)
  • 10-20 minutes: Softer veggies (zucchini, yellow squash, peppers, tomatoes) and thinner veggies (green beans, asparagus)