5 Meal & Snack Prep Ideas for the Week

Wondering how to make meal prep simpler for the week? You’re not alone! Over the past few years, I’ve been inspired by Katie at Love Sweat Fitness and her practical, easy approach to healthy living. Through her tips and a bit of trial and error on my own, I’ve found a handful of simple things I now do each week that make a big difference. These easy meal prep habits help set me up for success and make choosing healthier foods throughout the week much easier (and tastier!).

Here are a few of my go-to meal & snack prep ideas:

1. Freeze Bananas for Smoothies

Each week, I slice up bananas and freeze them so they’re ready to toss into smoothies. It saves time and gives smoothies a creamy, cold texture. If you’re curious about what I eat for breakfast most mornings, check out my protein shake/smoothie blog post!

2. Prep Fresh Fruit

Prepping fresh fruit in advance makes it easier to grab a healthy snack when you’re busy. I love prepping strawberries, grapes, blackberries, pineapple, or blueberries so they’re ready to eat anytime.

3. Roast Sweet Potatoes or Cook Rice

I like to make a batch of roasted sweet potatoes or brown rice on Sundays to use throughout the week. These are perfect as a base for lunch bowls, dinners, or even a quick side dish. Here are some pictures from sweet potatoes I decided to roast this past weekend. I prefer a “savory” sweet potato. Following is the recipe I like to follow:

• Peel and cube two to three medium sized sweet potatoes
• Put in a bowl and toss with olive oil
• Add the following spices to your desired flavoring:
  • Kosher Salt
  • Pepper (I use a pepper grinder)
  • Chili Pepper
  • Paprika
  • Ground Cumin
• Bake at 425 degrees Fahrenheit for approximately 45 minutes (or put them in the air fryer on air roast at the highest temperature for 15-20 minutes)

4. Cook Proteins in Advance

Whether it’s baked chicken, crockpot shredded chicken, or browned ground turkey or beef, having protein ready to go is a huge time-saver. It’s easy to mix and match with your other prepped ingredients to keep meals interesting. I didn’t take a picture of my chicken prep, since it’s not the most appealing photo opp! You get the idea!

5. Make Some Healthy Treats

Having healthy treats on hand helps satisfy my sweet tooth without going overboard. I rotate between:

• Peanut butter protein balls
• Banana Bark (natural peanut butter, sliced bananas, melted chocolate on top, and freeze!)
• Strawberry Banana Bark (star-shaped strawberry, banana, peanut butter, and chocolate clusters found here). I added the peanut butter and coconut flakes. 🙂 Make them your own! They’re as cute as they are tasty!

Create Quick Bowls During the Week

One of my favorite ways to use my meal-prepped ingredients is by making simple bowls. Grab some spinach, layer in rice or sweet potatoes, top with chicken or ground turkey, and drizzle with your favorite dressing or sauce. Quick, balanced, and super satisfying!

Don’t Forget the Snacks

I also keep protein-packed snacks on hand to help curb hunger between meals. Some of my favorites:

5 Protein-Packed Snacks

• Hard boiled eggs
• Turkey and/or cheese sticks
• Greek yogurt
• Protein powder mixed with water or almond milk
• Nuts

With just a little effort on the weekend, your fridge will be stocked with healthier options that make the rest of your week so much easier—and tastier!

Let me know if you try any of these tips, or if you have your own favorite prep routine. I’m always looking for new ideas!