👋 Intro
Meal prep isn’t just about cooking—it’s about planning, portioning, and storing smart.
At FitPack, we prep over 100 meals every week, and after months of refining, this is the exact workflow we follow to save time, reduce waste, and stay consistent.
If you're prepping meals for the week (even just for yourself), this breakdown will save you hours.
🔹 Step 1: Plan the Menu + Ingredients
- Choose 3–4 main proteins, 2 carb sources, and 3–4 veggies
- Focus on meals that can be cooked in bulk and portioned easily
- Example: Chicken breast + brown rice + sweet potatoes
- Create a prep checklist before you touch anything
🔹 Step 2: Prep Veggies First (They take the longest)
- Wash, peel, and chop everything up front
- Use a veggie chopper for speed and consistency
- Blanch or roast in batches (especially carrots, potatoes, peppers)
🛠️ Product Link: Veggie Chopper
🔹 Step 3: Cook Proteins (In Batches)
- Grill, bake, or pan-cook proteins in big batches
- Use a digital thermometer to avoid overcooking
- Let proteins rest before slicing—better texture
🛠️ Product Link: Digital Meat Thermometer
🔹 Step 4: Cool & Portion
- Let all cooked ingredients cool slightly
- Use divided containers to build meals quickly
- Store matching meals together by day or goal (e.g., weight loss, muscle gain)
🛠️ Product Link: Portion Control Containers
🔹 Step 5: Store the Right Way (Fridge + Freezer)
- Use a vacuum sealer for fridge & freezer proteins
- Freeze some portions in silicone freezer trays for sauces or small sides
- Label everything (use tape + marker or label maker)
🛠️ Product Links:
- Vacuum Sealer
- Silicone Trays
💬 Final Notes
This exact process saves me 3–5 hours per week, and most importantly—it keeps food fresh, organized, and ready to go.
Even if you only prep for yourself or your family, adopting part of this workflow will make your week smoother.
👉 Want the full list of tools I use? 5 Meal Prep Tools That Actually Save Time
👉 Follow for more tips | TikTok: @mealpreptools_ihab
🛑 Affiliate Disclaimer:
Some of the links in this post are affiliate links. That means if you click and purchase, I may earn a small commission—at no extra cost to you. I only recommend tools I use and trust.