The answer is usually much simpler than people expect.

This is the same approach I use for myself and with many of my meal prep clients. Rather than preparing a different meal for every day of the week, I focus on a handful of proteins, vegetables, and carbohydrates that can be mixed and matched in different ways.

Not only does it make meal prep feel more manageable, but it also creates flexibility throughout the week. You can build meals based on what you’re in the mood for, what’s in season, and what needs to be used up.

Think of this less as a recipe and more as a formula. Start with a few simple components, mix and match throughout the week, and let the seasons guide the rest.

Ingredients:

Choose a Few Proteins

Pick 2-4 proteins you enjoy and prepare enough for several meals.

Some of my favorites include:

• Ground turkey meat sauce
• Grilled chicken thighs or breasts
• Baked salmon
• Hard-boiled eggs
• Lentils or beans

Add a Few Carbohydrates

Choose a couple of options that will keep you fueled throughout the week.

• Roasted sweet potatoes
• Quinoa
• Brown rice
• Roasted potatoes
• Whole grain pasta
• Pile on the Veggies
• This is where seasonality can really shine.
• Roasted broccoli
• Green beans
• Brussels sprouts
• Mixed greens
• Asparagus
• Roasted carrots

Don’t Forget Flavor

A simple sauce, dressing, or condiment can completely change a meal.

• Tahini dressing
• Chimichurri
• Salsa
• Pickled onions
• Hummus
• Lemon and olive oil

A Few Favorite Combinations

• Ground turkey meat sauce, roasted sweet potatoes, and broccoli
• Baked salmon, quinoa, and green beans
• Grilled chicken, roasted potatoes, mixed greens, and a drizzle of tahini dressing
• Lentils, roasted carrots, sweet potatoes, and chimichurri
• Hard-boiled eggs, quinoa, greens, and pickled onions
• Leftover grilled chicken tucked into a pita with greens and whatever vegetables need to be used up

Chef Lauren’s Tip

Meal prep doesn’t have to mean eating the same meal seven times.

A few simple components can become dozens of different meals throughout the week. Keep it simple, use ingredients you enjoy, and don’t forget to leave room for what is in season.