My First Time Meal Prepping | Meal Prep For The Week | Healthy Recipes

July 17, 2017

As you may or may not know, I have been on a fitness and weight loss journey for a while now. One of the hardest aspects of this journey for me is the ability to stay on top of my eating. I’ve heard so much about meal prepping and love the idea. Unfortunately, I have found one excuse after another to put off trying it myself.

To be honest, I’ve been intimidated by even the idea of meal prepping. It takes me so long to cook just one meal, I couldn’t fathom the idea of cooking all or most of my meals for the week in just one day. I also didn’t like the idea of keeping leftovers in the fridge all week since I have gotten sick on more than one occasion from old leftovers.

However, eating healthy and not straying from healthy foods has been and still is an uphill battle for me. When I’m hungry, my self control goes out the window and I reach for the fastest option available to me. Unfortunately for me, most of the quick fixes happen to be not so healthy. I’m realizing now that the key to my weight loss is having healthy, prepared foods available to me when I reach this point of “no return” hunger.

And that my friends, is what brought us here to this blog post… “My First Time Meal Prepping”.

So for my first time, I decided instead of doing the traditional meal prep I would put my own twist on it and see how it goes. Instead of cooking all of my food in one night I decided to prepare all the vegetables and meat so that when I am ready to eat them, all I would have to do is cook them without having to worry about the prep (which is the most time consuming part of cooking for me).

My game plan as I dip my toes into the waters of Meal Prepping is to pick out 2-3 proteins, 2-3 Veggies, and 2-3 Starches for my main meals for the week. The idea is to be able to mix and match my proteins, vegetables, and starches/carbs so that I’m not repeating a single meal more than 2 times.

For example, this week I chose:


  • Chicken Breasts
  • Flank Steak


  • Broccoli
  • Bell Peppers


  • Cauliflower
  • Low-Carb Tortillas

From the 2 sources of protein, I can marinade each source with 2 different marinades so that I have a total of 4 different varieties of flavors. I divided the chicken into individual marinade packages. Each bag is good for 1 meal. Since I cook for both my boyfriend and I, I allotted 1 chicken breast for each of us so I packed two chicken breasts into each bag and then added seasonings. You can also use bigger bags and cook 2 meals at a time so you have leftovers for your next meal. This is what I did for the beef and actually what I ended up doing with all of my meals to save on time.


My Marinades:


  1. Basic Seasoning (per 2 chicken breasts)
    • Garlic Powder (~ 2 tsp)
    • Paprika (~1 1/2 tsp)
    • Salt (~ 2 tsp or to taste)
  2. Spicy Asian (per 2 chicken breasts)
    • Garlic Powder (~ 2 tsp)
    • Sambal Chili Garlic Paste (~2 tsp or to taste)
    • Coconut Aminos (~2 tbsp)
      • (Coconut Aminos has a similar taste to soy sauce with a slice hint of sweetness so it is perfect for a sweet/salty Asian marinade with minimal ingredients)


  1. Beef & Broccoli (per ~2 lb steak- 4 servings)
    • Oyster Sauce (~4 tbsp)
    • Sambal Chili Garlic Paste (~ 4 tbsp)
    • Soy Sauce (~3 tbsp)
    • Coconut Aminos (~4 tbsp)
  2. Steak Fajitas (per ~2 lb steak- 4 servings)
    • Jalapeño (~1/2 piece or to taste)
    • Cilantro (~ 2 cups/1 bunch)
    • Green Onions (~4 sprigs)
    • Garlic (~ 4 cloves)
    • Limes (~1 1/2 limes)
    • Chili Powder (~ 1 tsp)
    • Cumin (1 tsp)
    • Garlic Powder (~ 1 tsp)
    • Safflower/Vegetable Oil (~ 4 tbsp or until reach desired consistency)
    • Salt to taste
    • Adjust salt and lime to balance flavors. It is hard to tell how sour the lime used is so I use salt to balance the sourness and vice versa)

I prepare and cook all of my starches in advance. In this case, I made Cauliflower Rice and the tortilla is pretty much all set to go. I also washed and cut all of my vegetables so they are ready when I want to use them. The different marinades and proteins allow me to alter the taste of each meal so I can mix and match the proteins with the veggies and starches to add further variation to my dinners. This allows me to grab the protein of my choice, the veggie of my choice, and the starch of my choice on any particular day of the week and just cook them up and eat them. Total cook time: <20 minutes!

Overall, I enjoyed it. It made dinners so much easier than before. Prepping everything in one day actually didn’t take much longer than normal but it was nice to have the peace of mind that I wouldn’t have to do it for the rest of the week.

Anyway, I hope you enjoyed this video and a look at my first time meal prepping! Let me know your thoughts and suggestions in the ✍🏼 C O M M E N T ✍🏼 section below. It would mean the world to me if you could head to my YouTube video and hit that 👍🏼 L I K E 👍🏼 button if you enjoyed this video. Also, please 🚩📝 S U B S C R I B E 📝🚩 to my channel so you don’t miss out on future videos! Thanks so much for watching! I hope to see you in my next video! ❤️

Quynh Pham

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