Healthy Meal Prepping Recipes – Made Easy!

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Life can get busy and sometimes you might feel like you don’t have the time to cook and prep meals.

It can be easier than you think to make healthy meal prep recipes. I have put together some easy healthy meal prep ideas that are simple and delicious that you and your family will enjoy.

Some great weekly healthy meal prep ideas are to pick a couple days of the week like Saturday and Sunday, and start making your healthy meal prep meals by getting a bunch of Tupperware and prepack your meals or store and dish out when needed.

This can be convenient if you have a busy lifestyle and don’t want to cook daily.

If you want some weight loss meal prep ideas you can try reducing your starch carbs for vegetables. Also, don’t use butter or oil, try olive oil cooking spray and or chicken/ beef/ vegetable broth, it works great and will reduce your fat intake big time!

Steam your vegetables or cook in a pot with very little water, don’t make your veggies soggy, it’s gross plus you lose all the nutrients in the water if you cook them to long.

Remember that a healthy diet plan only works half as good if you’re not doing any kind of fitness activities; 4-7 times a week, 20-30 min. per day.

Also, stop drinking soda and drink more water.

To cook your healthy meal prep recipes you should get a crock-pot or Instant Pot, if you don’t already have one.

Get an electric grill or grilling outside is another great way to cook.

You can cook your food in a pan or the oven whatever you have access to, but a croc-pot and grill are two great cooking tools that will bring you years of easy meal prepping.

Also, a good blender for smoothies like the NutriBullet. Smoothies are a great way to get an easy and fast meal in!

I recommend you look into a high quality protein bar to curve any sweet tooth cravings, protein bars can be considered a meal replacement too.

For more great cooking ideas check out my Top 5 Ways to Cook Healthier.

I buy mostly organic and natural foods that are sourced locally and or responsibly. The proteins are free-range and grass fed/ pasture raised, or vegetarian feed with no growth hormones or antibiotics. This does not mean you have to buy that way, but it’s something to consider.

Let’s get started!

For your proteins, the best options are:

  • Eggs/ Egg whites
  • Lean ground Chicken/ Turkey/ Beef
  • Boneless skinless Chicken thighs/ breast
  • Beef tenderloin/ sirloin/ top round/ brisket/ skirt steak
  • Pork shoulder/ tenderloin
  • Wild caught Salmon/ Cod/ Tuna/ Shrimp
  • Greek yogurt

For your carbs, the best options are:

  • Oats
  • Jasmine rice(get a rice cooker)
  • Pasta
  • Quinoa(get a rice cooker)
  • Sweet potato
  • Golden potato/ Red potato
  • Mixed Veggies(ex. broccoli, carrot, squash, peas)
  • Green Beans
  • Beans(garbanzo, red, pinto, etc.) 
  • Spinach/ Cilantro
  • Cabbage
  • Onion
  • Peppers(green, red, serrano, thai chili, jalapeno, etc.)
  • Tomato
  • Garlic
  • Fruit(frozen fruit works great for smoothies)

These are actual meals that I cook and eat throughout the week. I mostly use the same ingredients and mix different combinations for variety.

Often, when I make my meals, I exchange carbs for fats and that works fine too. It really depends on how your body reacts to the foods you eat.

For example, I am 200lbs and workout at least 5 days a week. I have my macros set at 184g protein, 203g carbs, and 48g fat, for training days. On non-training days, I up my protein, fat, and reduce the carbs.

So, I share this with you because everybody’s nutritional diet needs may vary depending on.

  1. Age
  2. Gender
  3. Height
  4. Weight
  5. Goal(fat loss, muscle gain, recomp)
  6. Daily activity level

Protein and carbohydrates both contain 4 calories per gram, while fat provides 9 calories per gram. Calculating your calorie needs can help you determine how many grams of protein, carbohydrates and fat you should consume each day.

If you want to figure out the best way to achieve your fitness and nutrition goals, I would be happy to help you. Please leave questions and comments below or contact me at marcus@totalfitnut.com.

I will also, continually be adding more recipes too. This will be put together menu style with nutritional facts per meal. Enjoy!

Coffee and Protein Bar-To Start the Day!


  • Coffee
  • Whip Cream-(2 Tbsp)-0g protein, 1g carbs, 1g fat
  • Cinnamon-(1 tsp)
  • Protein Bar-21g protein, 22g carbs, 7g fat

Instead of stopping to get your fancy coffee drink loaded with unnecessary calories, you can make your own. I use a french press that makes great coffee anytime for less than $1 dollar a cup, so can you! Pour a cup, add whip cream and a little cinnamon on top, stir and drink. Be careful it’s hot! Sometimes, I have a protein bar to get in my first meal and it goes well with the coffee. A great tasting protein bar can be a substitute for that pastry or donut you crave.



  • Frozen fruit-(1 cup)-1g protein, 20g carbs, 0g fat
  • Greek Plain Yogurt-(1 cup)-23g protein, 13g carbs, 0g fat
  • Oats-(1/2 cup)-5g protein, 27g carbs, 2.5g fat
  • Chia Seeds-(3Tbsp)-5g protein, 13g carbs, 9g fat
  • Water-(8-10oz)

To make this smoothie, get your blender cup and add the fruit, yogurt, water, chia seeds, and oats. Chia seeds are a great source of omega-3, fiber and calcium. Blend until smooth, add water if necessary. A great meal for anytime you need something delicious, that’s fast and easy!

Sweet Potato Waffles


Wet Ingredients:

  • 2 whole eggs-13g protein, 1g carbs, 10g fat
  • 1 Tbsp. cane sugar-0g protein, 12g carbs, 0g fat
  • 1 tsp. vanilla
  • Dash of cinnamon
  • 1 oz. cream cheese-2g protein, 2g carbs, 9g fat
  • 1 cup sweet potato-2g protein, 27g carbs, 0g fat
  • 1 cup milk-8g protein, 11g carbs, 8g fat
  • 1/2 cup egg whites-13g protein, 1g carbs, 0g fat

Dry Ingredients:

  • 2 cups quick oats ground-24g protein, 101g carbs, 10g fat
  • Dash of sea salt
  • 3 tsp. baking powder

This recipe makes about 3-4 belgian waffles and could be made as pancakes too!


First, mix the whole eggs, sugar, vanilla, cinnamon, cream cheese, sweet potato until smooth with electric mixer, stir in milk by hand. Then, whip the egg whites stiff with electric mixer and set to the side. Next, mix all the dry ingredients together and combine with the wet ingredients. Last, fold in the egg whites and let the batter rest 5 min or until the waffle iron is hot. Serve with maple syrup or honey, the options are endless!

Egg Recipes


  • 1 large egg-6g protein, 0g carbs, 5g fat
  • Egg whites-(1 cup)-26g protein, 2g carbs, 0g fat
  • Add-In Options-(spinach, green onion, peppers)
  • Turkey bacon-(4 slices)-24g protein, 0g carbs, 8g fat
  • Rice-(1/2 cup)-1g protein, 20g carbs, 0g fat


First, make rice if you don’t already have some made. Then, preheat your pan, add cooking spray, cook the bacon. Think about if you want to add-in any options to the eggs and if you do, start cutting up that ingredient and put to the side. Cook the bacon to desired doneness and put to the side, wipe pan clean, add cooking spray. Mix egg and egg whites together, add to pan and put in your add-in option at this point and cook on sim-med heat. Cook until done, add salt and pepper to taste.


  • Poached Eggs-(4 eggs)-25g protein, 2g carbs, 20g fat
  • Rice-(1 cup)-2g protein, 40g carbs, 0g fat

 Chicken Recipes


  • Boneless skinless chicken thigh-(6oz)-30g protein, 0g carbs, 12g fat
  • Onion
  • Tomato
  • Peppers
  • Garlic
  • Sweet potato-(119g)-2g protein, 24g carbs, 1g fat
  • Mixed Veggies-(122g)-3g protein, 7g carbs, 0g fat

Get your crock-pot and turn it on to high, add 1-2 cups of water and 1/4 cup white wine vinegar. Then, add onion, tomato, peppers, garlic, and a family pack of chicken, season to taste and cook a couple hours. Preheat oven to 350, wrap a couple sweet potatoes in foil, put on a dish and into the oven until soft. Cook your veggies in a pot with a couple Tbsp of water or broth, add seasoning, put on lid and steam on sim-med heat until warm. Serve and eat!


  • Lean ground chicken-(6oz)-39g protein, 0g carbs, 2g fat
  • Onion
  • Spinach or cilantro
  • Garlic
  • Rice-(1/2 cup)-1g protein, 20g carbs, 0g fat

Cook the chicken until no longer pink; add onion, garlic, worcestershire sauce, chili powder, and season to taste. Cook 5 min. and add spinach or cilantro, cook another 2-3 min. and serve with rice.


Smoking/ grilling a whole chicken can provide many meals and gives a variety of options to prep meals.


  • Smoked Chicken Leg-37g protein, 0g carbs, 19g fat
  • Potatoes-(about 5)-3g protein, 18g carbs, 0g fat

 Beef Recipes


  • Beef top round-(150g)-33g protein, 0g carbs, 12g fat
  • Onion
  • Tomato
  • Peppers
  • Garlic
  • Potato-(2 cups)-2g protein, 15g carbs, 0g fat
  • Carrot-(5 baby carrots)-0g protein, 5g carbs, 0g fat

Start this early in the morning. First, get your croc-pot and turn it on to high, add 1-2 cups of water, 1/4 cup worcestershire sauce. Then, add onion, tomato, peppers, garlic, and a few pounds of top round, season to taste. After cooking 3 hours add a pack of baby carrots and some baby gold potatoes. Let this cook for about another hour and a half and check tenderness of meat and potatoes. Eat when ready!


  • Sirloin beef-(150g)-31g protein, 0g carbs, 17g fat
  • Sweet potato-(119g)-2g protein, 24g carbs, 1g fat
  • Green beans

Take your steak out and let it come to room temp., season to taste and fire up the grill. Put some green beans in a pot to steam or cook with a little water or broth, season and put on a lid cook 5-10 min. Warm up your sweet potato if you have some already cooked. If not; preheat oven to 350, wrap a couple sweet potatoes in foil, put on a dish and into the oven until soft. Cook the sweet potatoes first if you don’t have any cooked already. Last, grill the steak to desired doneness and eat!


  • Skirt steak-(125g)-39g protein, 0g carbs, 18g fat
  • Rice-(1 cup)-2g protein, 40g carbs, 0g fat

Pork Recipes


  • Pork shoulder-(100g)-25g protein, 0g carbs, 14g fat
  • Onion
  • Tomato
  • Peppers
  • Garlic
  • Rice-(1/2 cup)-1g protein, 20g carbs, 0g fat

Start this early in the morning. First, get your croc-pot and turn it on to high, add 1-2 cups of water, 1/2 cup apple cider vinegar. Then, add onion, tomato, peppers, garlic, and a few pounds of pork shoulder, season to taste. Cook 3-5 hours until tender. Serve with rice and eat!


  • Pork shoulder-(100g)-25g protein, 0g carbs, 14g fat
  • Garbanzo beans-(1/2 cup)-6g protein, 20g carbs, 2g fat

Warm up the beans 5-10 min. and add the pork shoulder, cook 5-10 min. and done deal!

Fish and Seafood Recipes


  • Wild Caught Sockeye Salmon-(150g)-32g protein, 0g carbs, 13g fat
  • Cabbage-(1 cup)-2g protein, 5g carbs, 0g fat
  • Quinoa-(1/2 cup)-4g protein, 21g carbs, 2g fat

First, make your quinoa. Then, season your fish and put to side, preheat your grill, spray it with cooking spray. Put on fish and cook to desired doneness, maybe 5-10 min., depending on thickness of fish. Cut up some cabbage, put it in a pot with a couple Tbsp. of water or broth and season to taste, put on lid cook 3-5 min. on sim-med heat.

 Healthy Meals Your Family will Eat – No More Fast Food!

Healthy meal prepping takes planning and effort to make great tasting food that will provide many meals throughout the week. A home cooked meal is the best when cooked with love, so take your time and enjoy the process.

Once you begin making great tasting meals, you will second guess stopping to eat fast food. It may seem easier to stop and pick up that fast food, but do you really know what you’re putting in your body?

Do you care?

Picking up fast food should be a once in a while thing, not a regular routine!

You will find that you feel fuller and more energized when you have your fitness and nutrition programmed to give you optimal results based on your goals.

All my meals can be manipulated however it fits your needs. I gave a suggested serving size based on how I eat, but for you it could be less or more. This really depends on your nutritional needs and goals.

If you need a hand setting up a customized fitness and nutrition program to blow away your goals for this year or catch up on your New years Resolution, email me at marcus@totalfitnut.com.

To get more information on meal prep options, check out my article Best Meal Prep Services – Chef Prepared & Delivered.

Perfection is not attainable, but if we chase perfection we can catch excellence.-Vince Lombardi





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Marcus is a man of God, married to a wonderful women and has 4 children. He is an ISSA Certified Personal Trainer and aspiring Powerlifter. He has a passion for helping others achieve personal growth through a healthy fitness and nutrition based lifestyle. With hard work and dedication anything is possible. God bless

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