Meal Prep, But Make It Work

Meal prep gets a bad reputation — hours in the kitchen, mountains of plastic containers, and the same bland chicken and rice every day until you want to call for takeout. But it doesn’t have to be that way.

The truth is, meal prep can be quick, simple, and actually taste good — if you know how to do it right. You don’t need to sacrifice half your weekend or eat the same meal five days in a row. The key is working smarter, not harder.

If your meal prep game feels off, you’re probably making one (or more) of these common mistakes. The good news? They’re all fixable — and once you get the hang of it, you’ll wonder why you didn’t start sooner.

Mistake #1: Prepping Too Much at Once

We’ve all been there — ambitious Sunday meal prep session, ten containers lined up, and by Wednesday you’re already questioning your life choices.

The Fix: Keep it simple.

Instead of prepping full meals, prep ingredients that you can mix and match throughout the week. Grill some chicken, roast a batch of sweet potatoes, steam some rice, and chop up veggies. Then build your meals on the spot — rice bowl today, salad tomorrow. Same ingredients, different vibe.

Prepping for three to four days at a time tends to be the sweet spot. Any longer and you’re going to hit the “why did I think this was a good idea?” wall.

Mistake #2: Overcomplicating the Process

Meal prep doesn’t need to be fancy. You don’t need a Pinterest-worthy spread — you just need balanced, easy-to-assemble meals that you’ll actually want to eat.

The Fix: Stick to simple meals with a protein + carb + veggie + fat structure

• Grilled chicken + quinoa + roasted broccoli + olive oil

• Ground turkey + rice + peppers + avocado

• Scrambled eggs + spinach + whole grain toast + cheese

Batch-cooking ingredients instead of full meals makes it easier to switch things up without getting bored. Think mix-and-match, not gourmet.

Mistake #3: Not Storing It Properly

There’s nothing worse than opening the fridge and finding your perfectly prepped meals have turned into a soggy mess.

The Fix: Use glass containers

They hold up better than plastic and don’t stain or hold odors. Keep wet ingredients (like dressings and sauces) separate until you’re ready to eat. And if you’re prepping anything crispy (like roasted veggies), leave the lid off until they cool down completely — trapping steam = mushy disaster.

Also, don’t sleep on the freezer. Most proteins and carbs hold up great if you freeze them — just portion them out so you’re not stuck chipping away at a frozen brick of chicken.

Mistake #4: Ignoring Variety

If your meals feel like a chore to eat by day two, you’re not going to stick with it long-term.

The Fix: Switch up your flavors without making a whole new meal.

Keep different seasonings and sauces on hand to change things up.

• Taco seasoning + salsa → Tex-Mex bowl

• Soy sauce + sesame oil → Asian-inspired stir fry

• Pesto + balsamic → Mediterranean-style salad

Small flavor tweaks make a huge difference — same ingredients, new experience.

Mistake #5: Forgetting About Snacks

Meal prep isn’t just about breakfast, lunch, and dinner — if you’re grabbing random snacks between meals, you’re not really setting yourself up for success.

The Fix: Prep your snacks too.

Keep quick options on hand that balance protein, carbs, and fat:

• Greek yogurt + berries + granola

• Hummus + baby carrots + pita chips

• Cottage cheese + pineapple

• String cheese + almonds

When snacks are ready to go, you’re less likely to grab something sugary (or just skip eating altogether).

Mistake #6: Cooking Everything the Same Way

If your meals taste flat, it’s probably because you’re cooking everything the same way. Baked chicken breast five days in a row? No wonder you’re bored.

The Fix: Mix up your cooking methods.

Grill some chicken, bake some, and toss some in the air fryer. Roast your veggies, but also try steaming or sautéing them. Different textures = better flavor and less boredom.

Mistake #7: Skipping the Protein (or Getting Too Much of It)

Under-prepping protein is a fast track to feeling hungry all day — but overloading on protein without enough carbs and fat leaves you feeling tired and unsatisfied.

The Fix: Aim for around 30–40g of protein per meal and balance it with carbs and fat.

A meal of just chicken and spinach won’t cut it — add sweet potatoes and avocado, and now you’ve got something balanced that will keep you full.

Mistake #8: Thinking You Need to Prep Every Meal

You don’t need to prep 21 meals a week — that’s just setting yourself up for burnout.

The Fix: Prep for the meals that give you the most trouble.

If dinner is easy for you, maybe you just need to prep lunches and snacks. Or maybe you just need some prepped ingredients (like protein and carbs) so you can throw together meals quickly.

There’s no award for prepping every meal — focus on what makes your life easier.

Mistake #9: Making It Too Rigid

If your meal prep plan is too strict, you’re going to start resenting it by midweek.

The Fix:Give yourself options. Instead of deciding exactly what to eat on each day, prep ingredients that you can mix and match depending on what you’re craving. If you planned chicken and rice but feel like a salad — go for it. The goal is to make your life easier, not lock yourself into a plan that feels like a punishment.

Mistake #10: Not Adjusting Based on What’s Working

Meal prep is personal — what works for someone else might not work for you. If you keep hitting the same roadblocks, it’s time to adjust.

The Fix: Pay attention to what’s working (and what’s not).

If you’re bored, mix up your flavors or cooking methods. If you’re still hungry after meals, increase your portion sizes or adjust your macros. Meal prep isn’t a one-size-fits-all situation — the key is finding your rhythm.

Work Smarter, Not Harder

Meal prep isn’t about perfection — it’s about making your life easier. Keep it simple, adjust based on what works, and don’t be afraid to change things up if it’s not working. A little prep goes a long way — and once you find your flow, you’ll wonder why you didn’t start sooner.