How I Meal Prep + the Meals I Make With It
On Sundays, I meal prep.
This does not mean I cook full meals for the entire week.
It means I cook ingredients and prep fruit and vegetables so everything is ready to grab.
This one habit removes so much decision fatigue during the week.
What I Prep Each Week
I keep things very simple.
Ground beef
I cook ground beef with just salt, pepper, and garlic powder.
I add sauces and condiments as I eat it so it can turn into different meals throughout the week instead of feeling repetitive.
Sweet potatoes
I dice sweet potatoes into chunks, spray lightly with avocado oil spray, and season with salt and pepper, and air fry them at 400°F for about 20 minutes.
Such a great bowl base.
Broccoli
I cut broccoli into florets, spray lightly with avocado oil spray, season with salt and pepper, and air fry at 400°F for 8–10 minutes.
A simple versatile veggie side.
Rice
I always have rice ready.
It makes building bowls and quick meals effortless.
Fruit
I wash berries as soon as I bring them home.
We use them as a breakfast side or as a topping for yogurt bowls.
What I Always Keep on Hand
I rely on convenience items, and I don’t feel bad about it.
I always have:
Frozen veggies (carrots, riced cauliflower, stir-fry blends)
Washed and ready-to-steam veggies (green beans)
Chopped salad kits
Potatoes
These make throwing together a meal feel easy, not overwhelming.
About Snacks
I don’t snack throughout the day.
But I like having options when I need them.
Things like:
Boiled eggs
Cut veggies with hummus
Protein bar (B.T.R., Thunderbird)
Coffee (Javvy Protein Instant Coffee) or Matcha (Pique)
Why This Works
This way of meal prepping:
Eliminates decision fatigue
Saves time during the week
It is more affordable because food actually gets eaten
Makes it easier to include kids (I let my daughter help build bowls and choose what goes on her plate)
What I Encourage
Structure. Systems. The basics.
Build meals as you go.
Repeat next week.
You can swap out the rice for pasta, tortillas, or bread.
The broccoli for zucchini, mushrooms or carrots.
The ground beef for grilled chicken, meatballs, salmon or another protein.
Consistency comes from systems, not motivation.
And this is one of the simplest systems I’ve found.
– Mailoha
