Meal Prepping Made Simple

Deb Peters
Sep 10
3 min read

Why Batch Cooking Can Change Your Week

One of the biggest obstacles I hear from clients isn’t about their workouts or even motivation—it’s about food.

“I don’t have time, so I just grab something on the fly.”

We’ve all been there. But here’s the truth: that quick fix, whatever it is, has to fuel everything—your work, your kids, your chores, your workout, your ability to think clearly and respond calmly to life’s curveballs.

We forget that our mouth is like the gas tank. And what we put in doesn’t just power our muscles—it fuels our brain, our emotions, and our ability to show up strong in every area of life.

Why Meal Prepping Gets a Bad Rap

Say the words meal prep and many people instantly think: boring, bland, repetitive, or just plain “yuck.” Rows of plastic containers filled with dry chicken and broccoli don’t exactly scream joy.

But fueling your body doesn’t have to mean eating the same thing every day. That’s why I like to flip the script and call it Batch Prepping.

What Is Batch Prepping?

Instead of preparing full meals, you prep building blocks of food that can mix and match all week long. Here’s how I do it (I usually choose Sundays):

Cook two proteins. Maybe it’s chicken breasts and ground turkey, or salmon and hard-boiled eggs.
Steam, bake, or air fry vegetables. Roast a tray of whatever’s in season—sweet potatoes, Brussels sprouts, or zucchini.
Chop a big bowl of raw veggies. Keep them ready to pair with hummus or almond butter for snacks.
Pre-portion grab-and-go snacks. Think nuts, fruit, veggies, or dip in small containers so mornings are a breeze.

This way, when the week gets busy (and it will), you’re not scrambling—you’re simply reaching for food that’s already prepared.

Why It Works

Batch prepping works because it simplifies the process. It’s not about perfection or eating identical meals every day. It’s about:

Saving time during the week.
Reducing decision fatigue—no more “what’s for lunch?” panic.
Fueling your body and brain with foods that keep you steady, focused, and strong.

When your food is ready, you make better choices. And when you make better choices, your body, your mind, and your mood all benefit.

Try This Simple Challenge

Pick one day this week. Cook two proteins. Roast one tray of vegetables.

Chop one bowl of raw veggies. That’s it.

Start small. See how much easier it feels when your fuel is ready to go.

Because when you fuel your body well, you don’t just move better—you live better.

🥑 3 Easy Protein + Veggie Combos to Try This Week

These mix-and-match ideas keep things simple, flavorful, and fast.

Grilled Chicken + Roasted Sweet Potatoes + Steamed Broccoli→ Add olive oil and a sprinkle of garlic powder for a quick, balanced meal.
Salmon Fillets + Air-Fried Zucchini + Quinoa→ Drizzle with lemon juice and fresh herbs for extra brightness.
Ground Turkey + Roasted Brussels Sprouts + Brown Rice→ Toss with a splash of coconut aminos or low-sodium soy sauce for an easy stir-fry vibe.

👉 What about you? Do you meal prep, batch cook, or are you just starting to think about it? Share in the comments what you’ll be prepping this week—I’d love to cheer you on.