Meal Prep Guide

Meal prep will never take over your Sunday again! Here are some simple ideas for a fast and easy meal prep.


Do's & Dont's of Meal Prep

  • DO try to do as much "hands-free" cooking as possible - the oven, crockpot, and rice cooker are your friends.
  • DO feel free to add seasoning and spice to your food. Eating healthy gets way more interesting when you find some great seasonings. See our recommendations below.
  • DO have some food on hand that requires no preparation, such as bags of mixed salad greens or plantain chips (see bottom of page for more ideas). These can be great to supplement your meal prep for when you're on the go or if you run out of prepped food.
  • 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. Aim for 90 minutes or less.
  • 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, like our recipes below.



Shredded BBQ Chicken

  1. Cover 3-4.5 lbs chicken thighs with Stubbs Texas BBQ rub.
  2. Cook in crockpot on low for 7-8 hours.
  3. Shred chicken with two forks.



Baked Chicken Thighs

  1. Preheat oven to 425 degrees.

  2. Sprinkle Spice Cave Wind seasoning over chicken thighs.
  3. Bake for 45 minutes.


Grilled Flank Steak

  1. Preheat grill to medium/high.

  2. Season flank steak to taste with Montreal Steak seasoning.
  3. Grill for 8-12 minutes depending on thickness, flipping once halfway through.


Ground Turkey (or Ground Beef)

  1. Brown turkey (or ground beef) over medium high heat on the stove.
  2. Add one packet of taco seasoning per pound of turkey.
  3. Cook for another five minutes.



Starchy Carbs

Baked Sweet Potato Hash

  1. Preheat oven to 400 degrees.
  2. In a baking dish or cast iron skillet, drizzle a little olive oil, salt, and rosemary over cubed sweet potatoes.
  3. Bake for 40 minutes, stirring halfway through.
  4. Bonus: Sautée chopped onion, red bell peppers, a tablespoon of olive oil, and a bit of salt for 5 minutes. Stir in baked sweet potatoes.


White Rice (or Brown Rice)

  1. Bring 3 cups of water to a boil on the stove.
  2. Add 2 cups of white rice.
  3. Cover the pot and let simmer on lowest heat setting for 20 minutes.


Roasted Brussel Sprouts

  1. Preheat oven to 350 degrees.
  2. Drizzle olive oil and a little salt over chopped brussel sprouts. Spread across a pan.
  3. Bake for 30 minutes.



Grilled Asparagus

  1. Drizzle olive oil on asparagus.
  2. Season with lemon pepper to taste.
  3. Grill for 4-6 minutes on high, rolling them over halfway through.


Baked Kale Chips

  1. Preheat oven to 350 degrees.
  2. Drizzle washed kale leaves with olive oil and a little salt.
  3. Bake for 10-15 minutes.



No Prep

When there's no time to prep, but you've got #goals. Good things to have on hand when you're in a hurry!

Note: Starred items are those that might be reactive for some people - make sure you know that food doesn't bug you before adding to your kitchen!


Eating Out

The magic formula for eating out is protein + veggies + safe starch. You don't need to worry too much about adding fat, since most things are cooked in fat/have oils on them.

Fast food: Chipotle, BBBop, Mexican restaurants (order fajitas and avoid the tortillas and sour cream)

Fancy restaurants: Steakhouses will be one of the easiest places to eat clean, as the entree typically consists of meat + veggies + rice/potatoes.


Have a recipe the world needs to know about?!

Tag @adaptive.nutrition in your food photo on Instagram, or send it to us using the form below. We're looking for recipes that are super simple and delicious, so everyone's meal prep can be tastier!

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