Okay, let’s make this happen. It’s true, meal prep will take a couple hours of your Sunday afternoon. But those two hours are going to pay dividends throughout the week. We’re talking about breakfasts, lunches, weeknight meals, and maybe even snacks.We all start the week with good intentions, we have our grocery lists and our meals logged in an app or jotted down, but then, bam, traffic gets backed up and we get home late, the school calls and you have a parent-teacher meeting you didn’t plan for, or worse, you start feeling sluggish and feverish mid-week and have to climb into bed. 

Instead of ordering pizza, hitting a drive-thru or munching on potato chips, imagine having a fridge full of prepped, macro-friendly meals waiting for you at home.

That's the power of meal prep, folks. It's not just about having food ready; it's about setting yourself up for success in a world designed to derail you. Think of it as your nutrition insurance policy. When life throws curveballs (and trust us, it will), your prepped meals are there to catch them – and toss them right back out of the park.

The FASTer Way provides weekly meal plans that you can make each day as you go, or prep ahead, which many clients find very successful. We promise the extra hours you put in on Sunday will be worth it. 

So let’s help you figure out how to make that happen the easiest way possible and answer the biggest questions on your mind. We’ve answered the ‘why,’ now let’s talk about when and how.

1. How to Prep: Start by setting aside 2-3 hours on a day that works for you (we love Sundays!). Gather your ingredients, containers, and get ready to multitask. While one dish is cooking, you can be chopping veggies for another. Or, you can chop up everything in the first step, and then start cooking! Efficiency is key!

2. What to Prep: Focus on prepping components that can be mixed and matched throughout the week. Our meals are very mix and match and we repeat ingredients so chopping a cucumber isn’t just for one meal, it’s for 2-3 meals. This gives you flexibility while still keeping you on track.

3. When to Prep: The best thing about meal prep is that you get to choose the day. Sunday is popular because it fits around so many schedules. But you may work on Sundays and have off Monday - so make that your meal prep day. Or, you may see that overnight oats already requires prep so you line up three days worth of that perfectly balanced break fast!

Meal prepping isn't about perfection; it's about progress. Even prepping just a few components can make a huge difference in your week.

FREE Recipes for Meal Prep

As we mentioned, it’s not just having the recipe, it’s having the step-by-step to make three at once! Here’s what we’re making for the week: 

1. Mediterranean Quinoa Bowls

2. Overnight Chia Seed Pudding

3. Turkey and Sweet Potato Chili

Meal Prep Steps

Step 1: Prep the Proteins

- Grill 1 lb of chicken breast for the Mediterranean Quinoa Bowls

- Brown 2 lbs of ground turkey for the Turkey and Sweet Potato Chili

Step 2: Cook the Grains

-Prepare 1 cup of quinoa according to package instructions

Step 3: Chop and Prep Vegetables

- Dice 2 cups cucumber

- Halve 2 cups cherry tomatoes

- Slice 1/2 cup Kalamata olives

- Finely dice 1/2 red onion

- Chop 1/4 cup fresh parsley

- Dice 2 bell peppers and 1 large onion for the chili

- Peel and cube 2 medium sweet potatoes for the chili

Step 4: Prepare the Chili

- Combine all chili ingredients in a slow cooker and set to cook on low

Step 5: Make the Dressing

- Whisk together lemon-herb dressing ingredients

Step 6: Assemble Chia Pudding

- Mix chia seeds, almond milk, vanilla, and cinnamon

- Divide into containers for refrigeration

Step 7: Portion and Store

‍- Assemble Mediterranean Quinoa Bowls in meal prep containers

- Store chili in portioned containers once cooked

- Keep all prepped ingredients and meals in the refrigerator

The Ingredients You’ll Need

Recipe 1.

Mediterranean Quinoa Bowls - Perfect for a regular macro day paired with a strength workout. These bowls are packed with protein and healthy fats.

Ingredients (for 4 servings):

- 1 cup uncooked quinoa

- 2 cups water or low-sodium chicken broth

- 1 lb boneless, skinless chicken breast

- 2 cups cucumber, diced

- 2 cups cherry tomatoes, halved

- 1/2 cup Kalamata olives, pitted and sliced

- 1/2 red onion, finely diced

- 1/4 cup fresh parsley, chopped

For the Lemon-Herb Dressing:

- 1/4 cup extra virgin olive oil

- 2 tablespoons fresh lemon juice

- 1 clove garlic, minced

- 1 teaspoon dried oregano

- Salt and pepper to taste

Instructions: Layer quinoa, chicken and chopped vegetables and sprinkle with parsley. Store dressing separately.

Recipe 2.

Overnight Chia Seed Pudding - a great ‘break fast’ option on regular macro days paired with strength workouts. A grab-and-go breakfast that's high in fiber and omega-3s. 

Ingredients (for 4 servings):

- 1 cup chia seeds

- 3 cups unsweetened almond milk

- 1 teaspoon vanilla extract

- 1/2 teaspoon cinnamon2

- 2 cups mixed berries (strawberries, blueberries, raspberries)

- 1/4 cup sliced almonds

- Optional: stevia or monk fruit sweetener to taste

Instructions:

Once you have your fruits and veggies chopped during the meal prep steps, whisk chia seeds, almond milk, vanilla, cinnamon, and sweetener if using, then divide among 4 storage containers and refrigerate. Berries and almonds can be layered on top or stored separately to add when you eat.

Recipe 3.

Turkey and Sweet Potato Chili - A hearty, comforting dinner that's perfect for busy weeknights.

Ingredients (for 6 servings):

- 2 lbs lean ground turkey

- 2 medium sweet potatoes, peeled and cubed

- 2 bell peppers (any color), diced

- 1 large onion, diced

- 2 cans (14.5 oz each) diced tomatoes

- 1 can (15 oz) kidney beans, drained and rinsed

- 2 cups low-sodium chicken broth

- 2 Tablespoons chili powder

- 1 Tablespoon cumin

- 1 teaspoon garlic powder

- Salt and pepper to taste

- Optional toppings: dairy-free plain yogurt, cilantro, green onions

Instructions: Once you brown your meat and chop veggies during meal prep, step 4 in the process is to put everything in the crockpot for this meal. How easy is that! Add optional toppings just before serving.

Pro Tips

1. These recipes are designed to be mix-and-match. Try the turkey chili over a bed of quinoa, or add a side of leftover chicken to your chia pudding for a protein boost. Get creative and keep your taste buds guessing!
2. Once you get the chili on the slower cooker, assemble your other meals then use any extra time for clean up! 

You can get these recipes prepared in 2-2.5 hours and have lunch and dinner for 3-4 days plus at least 3 grab and go break fast options. Now you’ve got a few extra minutes in the morning for a short walk, or maybe even 30 extra minutes at night with your family. We truly hope you try this and see the value it has in your fat loss journey. 

If you’re looking for more great meal ideas, and a full plan with daily meals for breakfast, lunch and supper along with ingredients, a grocery list and step by step easy instructions, follow the FASTer Way to Fat Loss. 

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