Meal prep doesn’t fail because people are lazy.
It fails because it’s overcomplicated.

You don’t need Pinterest containers, six sauces, or a Sunday afternoon locked in the kitchen.
You need repeatable systems that work on busy weeks, stressful weeks, and “I don’t feel like cooking” weeks.

Here are three easy meal prep options I use and recommend because they’re realistic and sustainable.

1 Protein + Carb + Veg Bowls (The No-Thinking Option)

This is the foundation.
If someone tells me they “don’t have time” to eat well, this is where we start.

How it works:

• Pick 1 protein
• Pick 1 carb
• Pick 1 vegetable
• Make 4–6 servings

Examples:

• Chicken thighs + rice + roasted broccoli
• Ground turkey + sweet potatoes + green beans
• Steak tips + quinoa + peppers

Cook everything once, portion it out, and you’re done.

Why it works:

• Easy to reheat
• Easy to track
• Easy to customize with sauces after
• Balanced by default

This is boring in the best way possible.
Boring = consistent.
Consistent = results.

2 Breakfast-for-Anytime Prep (Underrated and Powerful)

Most people skip prep for breakfast and then wonder why their day goes sideways.

This option solves:

• Rushed mornings
• Low protein days
• Afternoon energy crashes

Simple setups:

• Egg bake with veggies and meat
• Egg muffins + fruit
• Yogurt + protein + berries (if tolerated)

Make 3–5 servings and keep them ready.

Why it works:

• High protein early = better appetite control
• Takes pressure off lunch decisions
• Easy grab-and-go

This is especially helpful if stress is high or energy is inconsistent.

“Protein Anchors” (Meal Prep for People Who Hate Meal Prep

This is my favorite for busy or overwhelmed weeks.

Instead of prepping full meals, you prep proteins only.

Examples:

• Rotisserie chicken
• Slow-cooker shredded beef or pork
• Baked salmon

Then you build meals on the fly:

• Protein + frozen veggies
• Protein + salad
• Protein + quick carb

Why it works:

• Less cooking
• Less cleanup
• More flexibility
• Still hits protein targets

This removes the “I ruined my plan” mindset when days don’t go as expected.