5 Easy Meal Prep Strategies This Summer

Let’s get one thing straight:

You DON’T need to spend 4 hours every Sunday meal-prepping like a YouTube fitness influencer to get lean and build muscle this summer – it’s not SUSTAINABLE nor practical, and never something I would recommend any of my clients do – nor would I do myself!

What you do need is a simple system that makes hitting your protein target and staying full nearly automatic.

Because let’s face it:

You’re not skipping workouts because you’re lazy.

You’re skipping because there’s nothing ready to eat, you’re low energy, and don’t have any fuel in the tank…

So you grab what’s fast and convenient (and 9 times out of 10, that’s processed, fast food that keeps your waistline right where it is).

Let’s fix that for GOOD. 

Check out these 5 Easy Meal Prep Strategies That Don’t Eat Your Weekend:

1. Cook protein in bulk — just one kind.
Chicken thighs, ground beef/lamb/chicken or turkey, turkey burgers. Cook 2–3 lbs  (YES a fair bit) and use it across meals.

2. Use the 2+1 Rule.
2 proteins + 1 carb + 1 veggie in every meal. No guessing.

3. Stock up on frozen veggies.
Broccoli, green beans, cauliflower, stir fry mix — pan fry, bake, air fry, or steam. Done. No chopping. No waste.

4. Pick 2 go-to meals and rinse/repeat.
Example: Scrambled eggs in the morning, yogurt protein bowl at night. Boring? Sure. Effective? Absolutely. Boring is simple, takes the guesswork out of it, reduces decision fatigue, and gets results.

5. Keep a “grab & go” snack game strong. Greek yogurt, beef jerky (low sodium under 500mg), and hard-boiled eggs. High protein, low hassle.

Here’s your Grocery Staples You should stock (drop down after this title)

Here’s what was in my cart this week — and honestly, it’s pretty much the same every time:

Proteins

• Chicken thighs/Chicken breasts
• Grass-fed lean ground beef
• Wild Sockeye Salmon or canned tuna
• Eggs (30 Pack free run) + egg whites cartons (pack of 6 at Costco)
• Turkey burgers or Grass fed beef (also at Costco)
•  Protein powder (I buy 2kg, so this is always stocked and a daily essential)

Veggies (Fresh + Frozen and Organic when available always)

• Green beans
• Broccoli
• Zucchini
• Cauliflower rice
• Spinach or mixed greens

Smart Carbs

• Wild grain rice
• Potatoes (white or sweet potatoes)
•  Berries (Wild blueberries, raspberries, blackberries)

Staples & Add-Ons

• Avocados (when ripe
• Extra Virgin Olive oil, Ghee Butter, Tallo
• Mustard, hot sauce, salsa (organic)
• Pickles (don’t sleep on these, and find low SODIUM)
• Greek yogurt (organic 0-2%)
• Mixed unsalted nuts (almonds, cashews, walnuts, **avoid seed oils)
• X Protein bars – this is NOT what I’m ever reaching for.

Bottom Line:

Meal prep doesn’t need to be perfect — it just needs to be possible.

Stock your kitchen like a pro and commit to yourself and family, not like you hope to “make better choices next time.”

You want the fat gone?
You want energy to train and keep up with your kids?

It starts with what’s in your fridge and hard work in the kitchen – not JUST the gym.

Do a spring clean out the junk drawer in your pantry… and replace it with REAL WHOLE foods (aka more than 5 ingredients get rid of it).

What’s always on YOUR grocery list — and what’s your go-to “emergency meal” when life gets busy?