Meal Prep Made Easy: Save Time, Money, and Eat Healthier Every Day
Struggling to Keep Up with Your Day? Here’s the Simple Fix
Feeling drained and struggling to keep up with your day? You barely have the energy to get things done, let alone cook a meal. After a long day, deciding what to eat feels exhausting. When you do cook, leftovers go to waste—making homemade meals just as expensive as takeout. So you order in again… but it never truly satisfies you. The cycle repeats.
It’s time to break free.
I’ll show you how to make healthy eating effortless. With a simple weekly plan, quick and tasty recipes, and a better understanding of the food you eat, you’ll enjoy delicious, affordable meals—cooked in just 20-30 minutes every other day. No stress, no waste, no guesswork. Just real food that makes you feel good.
You can do this. And it’s easier than you think. Let’s get started.
How to Break Down Free from the Unhealthy Eating Cycle
Improving your diet is the cornerstone of a quality and mindful life. When we eat healthily, we unlock the energy to reach our full potential. As Dr. Joe Dispenza says:
“We have three types of stress: physical, chemical, and emotional. If you experience chemical stress, you need to address your diet to return to homeostasis.”
Often, when you address two of the three stressors, the third one tends to resolve itself by default. For source and insights how to deal with emotional stress, check out his podcast:
I’ll help you achieve chemical balance, no matter how busy your lifestyle is. The goal is simple: quick, easy, tasty, affordable, and—most importantly—healthy meals. Sounds impossible? It’s not. Just follow my lead. In the next post, I’ll share the first meal prep example. But first, let me introduce the method that transformed my eating habits and life—the foundation of my blog.
The Meal Prep Method That Will Change Your Life
We won’t spend half a day cooking every Sunday, only to eat bland meals during the week. Instead, here’s how we’ll make meal prep efficient and enjoyable:
1. Grocery Shopping Once a Week
Plan a single trip on Saturday with prepared shopping list. This saves time and ensures you have everything needed for the week. (My weekly grocery bill is just €50 in Austria for one person.)
2. Complementary Meals
Meals are designed to creatively use all purchased ingredients across recipes, so you never feel like you're eating the same thing every day while also minimizing costs. Additionally, for any possible leftovers, you'll receive recommendations on how to use them.
3. Sunday Prep Hour
Spend just one hour on Sunday preparing basics: sauces, snacks, prepped ingredients, and chopped vegetables, which is included in the plan. This step ensures you’re set up for quick cooking during the week. Think of it like what restaurants do—they’re masters of cooking efficiency. This preparation will also motivate you to stick to your plan because you’ve already invested effort upfront (hack your brain!). The satisfaction you’ll feel is incredible.
4. Cooking During the Week
Every other day, spend 20-30 minutes preparing a fresh meal (often using just one pan for minimal cleanup). Breakfasts will take 15 minutes or less—sometimes just 5 minutes—because we rarely have time to focus on food in the mornings. Mornings should be simple, healthy, and delicious.
On this channel, you’ll find free four-day meal prep plans featuring two meals a day. Often, you’ll have leftovers to incorporate into other meals during the week.
Four Principles for Success
Step 1: Education
Change starts with knowledge. Education is the investment we make to build a healthier version of ourselves. Blogs start with essential knowledge about healthy ingredients. Without understanding how certain foods harm or benefit us, we can’t make lasting changes.
Disclaimer: I’m not a certified nutritionist, but I’m passionate about healthy eating and have spent years researching and learning from trusted sources. Whenever I share scientific information, I always reference the source so you can verify it for yourself. My goal is to share practical tips and strategies that have worked for me and many others.
Step 2: Declutter Your Kitchen
Get rid of unhealthy snacks. Our prehistoric brains will grab whatever is available when we’re hungry. No matter how well you plan, if there’s a bag of chips in the cupboard, you’ll eat it at 1 a.m. Willpower alone isn’t enough, no matter how strong you are. Separate yourself physically from bad habits (read the book Atomic Habits). This step also includes organizing your pantry and fridge:
Pantry Organization: Use glass containers for storing nuts, spices, etc. Take inventory of what you have and check expiration dates.
Fridge Storage: For tips on the best ways to organize your fridge, click here.
Step 3: Stock Up on Essentials
This includes basic staples like olive oil, salt, pepper, and various seeds, as well as essential cookware and storage containers. Here, you will find a list of pantry essentials: link. While this initial investment might feel like a lot, it will make your meals cheaper in the long run.
Step 4: Planning
Without a plan, nothing happens. Don’t worry—I’ve got it covered. My free four-day meal prep plans include detailed instructions, nutritional information, and shopping lists. Interested in full-week plans? Sign up below to receive a free one-week plan.
Start Today
Start with essential education (here). Declutter your kitchen (here), check out my first meal prep example (link), and see how simple this journey can be. Together, we’ll make healthy eating a reality—quick, affordable, and delicious!
I’d love to hear your thought - what’s the biggest challenge you face with meal prep?