If you’ve ever set big goals for your fitness, performance, or body composition—only to find yourself grabbing takeout or a protein bar on the go (again)—you’re not alone. One of the biggest struggles we hear from our members is this:
“I want to eat better, but I just don’t have time to meal prep.”
There’s a common belief that to hit your nutrition goals, you need to spend your entire Sunday chopping vegetables, cooking multiple meals, and packing everything into matching containers. Honestly? That sounds overwhelming—especially if you’re already balancing a job, kids, workouts, and everything else on your plate.
Here’s the truth: if you want to fuel your body well, feel better in your clothes, and see long-term results, some level of planning and preparation is essential.
But the good news? Meal prep doesn’t have to be complicated, time-consuming, or boring.
You can create a flexible, repeatable system that helps you:
- Stay consistent with your goals
- Save time and money
- Reduce stress around food
- Avoid decision fatigue and emotional eating
Here’s how to simplify the process and build a routine that actually fits your life.
The “Minimalist Meal Prep” System
1️⃣ Choose 2 Protein Options For The Week
Protein is essential for muscle repair, appetite control, and recovery—especially for those of us doing CrossFit. Pick two options that you can batch cook and season in different ways throughout the week.
- Examples: grilled chicken thighs, ground turkey, salmon, hard-boiled eggs, shredded rotisserie chicken, tempeh, or tofu
Cook them in bulk, store in containers, and build meals around them.
2️⃣ Cook 1-2 Carbohydrate Sources
Carbs are your body’s primary energy source—especially important around workouts. Pick 1–2 easy-to-prep starches that can pair well with your proteins.
- Examples: jasmine rice, sweet potatoes, roasted baby potatoes, whole wheat pasta, or quinoa
Use a rice cooker or sheet pan to save time and batch your cooking.
3️⃣ Prep Veggies (But Keep It Simple)
You don’t need 10 different vegetables to “eat healthy.” Choose 2–3 you enjoy and prep them in the way you like to eat them—raw, roasted, or stir-fried.
- Ideas: wash and cut cucumbers or bell peppers for snacks, roast broccoli or green beans with olive oil, sauté spinach with garlic
If chopping sounds like too much, buy pre-cut or frozen veggies. No shame in making it easier on yourself.
4️⃣ Plan and Portion Smart Snacks
Healthy snacks help you avoid that mid-afternoon crash or evening binge. Prepping these ahead of time helps you stay fueled between meals without reaching for random junk food.
- Favorites: Greek yogurt with berries, rice cakes with almond butter, trail mix, cottage cheese and pineapple, veggie sticks with hummus
5️⃣ Have 1–2 Breakfast Options On Repeat
Mornings can be chaotic. Having quick, high-protein breakfast options will keep your blood sugar stable and prevent over-eating later in the day.
- Try: egg muffins, overnight oats, protein smoothies, hard-boiled eggs with fruit
6️⃣ Keep Meal Assembly Flexible
Instead of prepping full meals, prep ingredients that you can mix and match throughout the week. One night your shredded chicken might go into a wrap; the next night, it’s a taco bowl or salad.
📝 Let’s Be Honest…
You can’t “wing it” forever. If you want to hit your goals—whether that’s building muscle, losing fat, or just feeling better throughout the day—you need a plan. That doesn’t mean perfection, but it does mean putting in a little effort now to reduce stress later.
No one wants to end a long day wondering “what’s for dinner?” while standing in front of the fridge.
When you meal prep even just a little, you save brain space, time, money—and you’re far more likely to stay on track.
If you’re tired of starting over every week, our Nutrition Coaching Program is here to help.
At Underwood Park CrossFIt, we don’t believe in quick fixes or restrictive meal plans. We focus on real-life strategies, sustainable changes, and support every step of the way.
Whether you’re prepping for your first CrossFit competition or just trying to get through the week without grabbing drive-thru—we’ve got you, let’s build a plan that works for your lifestyle.