Meal Prep Doesn't Have to Be Boring: My Weekly System

Sunday afternoon. My kitchen smells like grilled chicken and roasted vegetables. My counters are covered with glass containers. My playlist is on repeat. And I'm in my zone.

This is my favorite part of the week.

I know that sounds crazy. Most people dread meal prep—they see it as a chore, something they have to suffer through to stay on track. But here's what I've learned after years of doing this for myself and my clients: meal prep isn't punishment. It's actually freedom.

When your meals are ready, you're not stressed about what to eat. You're not tempted by drive-thrus. You're not making desperate decisions at 6 PM when you're hungry and tired. You just open your fridge, grab a container, and you're done.

That's the system I'm sharing with you today.

Why Sunday Works (And Why Consistency Matters)

I prep every single Sunday. Not because I'm obsessed, but because it's the one day that gives me the most control over the week ahead. By Sunday evening, I know exactly what I'm eating Monday through Friday. No guessing. No stress. No excuses.

This is also why my clients see results. It's not magic—it's consistency. When your nutrition is planned and prepared, you follow through. And when you follow through week after week, that's when your body changes.

My Meal Prep System (Step-by-Step)

Step 1: Plan Your Proteins (30 minutes prep, 30-45 minutes cooking)

I always prep 2-3 protein sources for the week. This gives my clients variety so they don't get bored, and it gives me flexibility if I need to swap things around.

My go-to proteins:

• Grilled chicken breast (seasoned with garlic powder, paprika, salt, pepper)

• Ground turkey or lean ground beef (cooked with taco seasoning or Italian herbs)

• Baked salmon or grilled tuna (with lemon and dill)

Pro tip: Season your proteins generously. Bland meal prep is the #1 reason people quit. Make it taste good, and you'll actually eat it.

Step 2: Roast Your Vegetables (15 minutes prep, 25-30 minutes cooking)

I roast 3-4 different vegetables so there's variety throughout the week. Roasting brings out natural sweetness and makes everything taste amazing—way better than steamed veggies.

My rotation:

• Broccoli with olive oil, garlic, and sea salt

• Brussels sprouts with balsamic vinegar

• Bell peppers and zucchini with Italian seasoning

• Asparagus with garlic and lemon

Pro tip: Toss vegetables in olive oil and seasonings, spread on a sheet pan, and roast at 425°F. They're crispy on the outside, tender on the inside, and they reheat beautifully.

Step 3: Prepare Your Carbs (Depends on your macros)

Not everyone needs the same carbs, which is why I customize this for each client. But here's what I typically prep:

• Brown rice or white rice (cooked in bulk, portioned into containers)

• Sweet potatoes (baked and cubed)

• Quinoa (cooked and seasoned)

Pro tip: Cook your carbs in bulk on Sunday. They last all week in the fridge and make assembly super fast during the week.

Step 4: Assemble Your Containers (20-30 minutes)

This is where it all comes together. I use glass containers (they last forever and reheat perfectly) and I layer:

1. Protein on the bottom

2. Vegetables on the side

3. Carbs in another section

4. A small container of healthy fat (olive oil drizzle, avocado, or nuts) on the side

Pro tip: Keep wet ingredients (sauces, dressings) separate until you're ready to eat. This keeps everything fresh and prevents sogginess.

Step 5: Label and Store (5 minutes)

I label each container with the day and the macros. This takes 30 seconds and saves me from guessing later in the week. My clients do the same—it's non-negotiable if you're tracking.

The Secret Weapon: Kitchen Appliances That Save Hours

Here's the game-changer that cuts my prep time in half: I use multiple kitchen appliances at the same time. Instead of cooking one thing at a time, I'm cooking 3-4 things simultaneously. This is how I go from start to finish in just 2 hours.

My Sunday appliance setup:

• Air Fryer: Crisps up chicken breasts or salmon perfectly in 15-20 minutes. I season the protein, set it, and move on to the next task. The texture is incredible—juicy inside, crispy outside—and it's so much faster than the oven.

• Instant Pot: Cooks ground turkey or beef in 10 minutes flat. I brown the meat, add seasonings, and it's done before my other appliances finish. This is also where I cook sweet potatoes if I'm short on time—they're tender and ready to portion in minutes.

• Rice Cooker: This runs on its own while I'm doing everything else. I dump in my rice or quinoa at the start, hit the button, and forget about it. By the time I'm assembling containers, perfectly cooked carbs are waiting for me.

• Oven: Roasting vegetables on sheet pans while everything else is cooking. 425°F for 25-30 minutes and they're golden and delicious.

Pro tip: The key is starting everything at the right time so it all finishes around the same moment. This takes practice, but once you nail the timing, you're unstoppable. I start with the rice cooker and oven first (they take the longest), then add the Air Fryer and Instant Pot about 15 minutes in.

My Actual Sunday Prep Timeline

2:00 PM: Start rice cooker, preheat oven, begin seasoning proteins for Air Fryer

2:10 PM: Vegetables prepped and in the oven, proteins in the Air Fryer

2:15 PM: Ground meat in the Instant Pot, everything cooking simultaneously

2:30 PM: All appliances running—I'm just monitoring and prepping containers

3:00 PM: Everything cooked and cooling, start assembling containers

3:30 PM: All containers assembled, labeled, and in the fridge

Total time: About 2 hours from start to finish.

Two hours on Sunday = five days of meals ready to go. That's the trade-off. And honestly? It's the best investment of time I make all week. Using multiple appliances is what makes this possible.

The Real Secret: Make It Enjoyable

Here's what separates people who stick with meal prep from people who quit: they make it enjoyable.

I put on a playlist I love. I pour myself a coffee or tea. I set up my kitchen so everything flows smoothly. I'm not rushing.

I'm not stressed. I'm actually present in the process.

This is also why I love sharing meal prep videos with my community. When you see someone actually doing it—not some perfectly edited fantasy, but the real process—it becomes less intimidating. You realize you can do this too.

What My Clients Say

The most common message I get on Sunday? "Just prepped my meals for the week! Following your system!"

And then the follow-up message two weeks later? "I actually stuck to my macros this week. I can see a difference already."

That's not a coincidence. Meal prep removes the friction between intention and action. When your meals are ready, you eat them. When you eat them consistently, you get results.

Your Turn: Start This Sunday

You don't need to be perfect. You don't need fancy equipment or hours of time. You just need a plan, a couple of hours, and the commitment to show up for yourself.

Pick 2 proteins. Pick 3 vegetables. Pick 1-2 carbs. Season everything generously. Assemble your containers. Label them.

And if you have kitchen appliances like an Air Fryer, Instant Pot, or rice cooker? Use them all at once. That's the real hack to making Sunday prep fast and easy.

Do this every Sunday for four weeks, and I guarantee you'll see a difference. Not just in your body, but in how you feel. Less stress about food. More control over your nutrition. More consistency. More results.

That's what meal prep really is: it's taking control of your week so your week doesn't control you.

Ready to make meal prep your superpower? Start with my system this Sunday. Film yourself if you want—I'd love to see it. And remember: consistency in the kitchen creates transformation in the mirror.

Ready to Take Your Nutrition to the Next Level?

Meal prep is just one piece of the puzzle. To see real transformation, you need a complete system—structured workouts that match your nutrition, progressive overload, personalized meal plans, and weekly accountability.

That's exactly what my 6-Week Strong & Confident Program delivers. You'll get custom workout plans, macro-balanced meal plans tailored to your body, weekly check-ins to keep you on track, and the support you need to finally see the results your hard work deserves.

Your consistency in the kitchen deserves to be matched with consistency in the gym. Let's make it happen together.

🔗Explore the 6-Week Strong & Confident Program