Steal my Go-To Meal Prep Strategy

Written By Linda Cicero

Real life is real life. Busy schedules, long workdays, different preferences, multiple people to feed, it can get challenging fast.

That’s exactly why I like a bulk protein + sauce/dressing prep strategy.

It’s simple, flexible, and takes so much of the pressure off during the week. By prepping the parts that usually take the longest (proteins + flavor boosters), I give myself more ease, more variety, and way less “what am I eating?” energy later.

**Side Note: This strategy also helps me make sure I am getting enough protein. I aim for around 130-140g/day. If you are moderate to highly active woman the recommendation is 1g/1lb of bodyweight. **

Sundays are my go-to meal prep day. I usually spend about 30 minutes planning and prepping, and 60–90 minutes cooking. While things roast or bake, I’ll often get a workout in or knock out a few to-dos.

That little bit of upfront time saves me hours later and it makes eating well, easier.

Here’s what that can look like:

On Sunday, I’ll often make:

This usually gives me:

  • 4–5 servings offchicken

  • 6 servings of meatballs

With the meatballs, I’ll make:

Meatballs over Zoodles with Spicy Marinara (2 meals) Store-bought zoodles + spicy marinara (I like Rao’s), sautéed with olive oil, garlic, salt, and pepper. Add sauce, a couple handfuls of fresh baby spinach, meatballs, parmesan, and done. Simple, filling, and takes about 20 minutes.

Mediterranean Meatball Bowl with Tzatziki (2 meals) Warm meatballs (I go 3/serving), add diced cucumber, homemade tzatziki, store-bought hummus, and fresh mint. You can serve it over baby spinach if you’d like. This is SO good and takes about 10–15 minutes.

With the chicken, I’ll make:

Roasted Chicken Bowl with Air-Fried Veggies + Spicy Tahini (2 meals) Chopped chicken, air-fried broccoli and cauliflower, massaged kale with lemon juice, olive oil, and salt — all topped with spicy tahini. Low lift, deeply satisfying, and full of flavor.

Chicken Taco Bowl (1 meal) Sauté bell pepper, onion, and garlic. Add cilantro, cauliflower rice, chopped chicken, and your favorite taco seasoning. Serve over greens and top however you’d like — guac, sour cream, cheese, whatever you like.

Quick Chicken Salad (1 meal) Shredded chicken mixed with mayo, Dijon, SO much parsley, lemon juice, salt, pepper, celery, and carrots over greens. Fast, easy, and great for using what’s left.

To round out the week, I’ll usually also grill a double portion of salmon, serve it over salad one night and the next day for lunch.  

In total, this gives me 8–10 simple meal options throughout the week, most of which take about 15–20 minutes to pull together.

And, If you’re feeding a family, this strategy can still work.

A few simple shifts:

  • Zoodles for you, regular pasta for the kids

  • Serve up a side of regular rice with the taco bowls

  • Mild sauce instead of spicy marinara

  • Freeze extra meatballs for future you

While sometimes a drag, meal prepping = freedom for me. Freedom for a little spontaneity, rest, or an unexpected weeknight schedule shift. Not to mention less scrambling, less decision fatigue, and more flexibility.

Win, win, win!

*The Simplest & Best Roasted Chicken

  • 1 5lb chicken

  • Salt

  • Pepper

  • Herbs de Provence

  • Butter

  • 1 lemon

Pat dry the chicken and place in a roasting pan. Season generously with salt, pepper and herbs de provence.

Place 1 tbsp of butter under the skin of each breast

Slice the lemon and place it inside the cavity.

Bake at 425º for 15 minutes.

Drop to 350º and bake for an additional 70minutes.

Enjoy!

Linda Cicero
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