Crush Your Meal Prep: A Busy Professional’s Guide

5 Smart Shopping Tips for Successful Meal Prep

1. Shop the Perimeter First

• Start with produce, protein, and dairy sections
• Only venture into middle aisles for specific items
• This naturally leads to healthier choices

1. Buy in Bulk Strategically

• Focus on frequently used proteins (chicken, fish)
• Stock up on stable items when on sale (quinoa, brown rice)
• Consider sharing bulk purchases with family/friends

1. Embrace Frozen Vegetables

• Often more nutritious than “fresh” produce
• Ready-to-use and no waste
• Perfect for busy weeks

1. Choose Some Prepared Shortcuts

• Pre-chopped vegetables when time is tight
• Rotisserie chicken for quick meals
• Canned beans (low sodium) for convenience

1. Think in Components

• Buy items that work in multiple recipes
• Choose versatile proteins and vegetables
• Get ingredients that can be mixed and matched

Shopping List

Proteins

• Chicken breast (3 lbs)
• Eggs (18-count)
• Greek yogurt (32 oz)
• Canned tuna (4 cans)
• Lean ground turkey (2 lbs)

Vegetables

• Sweet potatoes (4 medium)
• Mixed frozen vegetables (2 bags)
• Baby spinach (1 large container)
• Bell peppers (4)
• Onions (2)
• Cherry tomatoes (2 pints)

Pantry Items

• Brown rice
• Quinoa
• Black beans (2 cans)
• Olive oil
• Salsa
• [ ] Chicken broth

Seasonings

• Garlic powder
• Italian seasoning
• Cumin
• Black pepper
• Sea salt

5 Easy High-Protein Meal Prep Recipes

1. Sheet Pan Chicken and Sweet Potatoes

Prep Time: 10 min | Cook Time: 25 min | Servings: 4

Ingredients:

• 2 lbs chicken breast, cubed
• 3 sweet potatoes, cubed
• 2 bell peppers, sliced
• 2 tbsp olive oil
• Italian seasoning
• Salt and pepper

Instructions:

1. Preheat oven to 400°F
2. Toss ingredients on sheet pan
3. Bake 20-25 minutes
4. Portion into containers
   (35g protein per serving)

2. Greek Yogurt Protein Bowls

Prep Time: 5 min | No Cook | Servings: 4

Ingredients:

• 3 cups Greek yogurt
• 2 cups mixed berries
• 1 cup granola
• 2 tbsp honey
• 1/4 cup nuts

Instructions:

1. Divide yogurt into containers
2. Top with berries, granola, and nuts
3. Add honey when serving
   (24g protein per serving)

3. Turkey Taco Bowls

Prep Time: 10 min | Cook Time: 15 min | Servings: 4

Ingredients:

• 2 lbs ground turkey
• 2 cups brown rice
• 1 can black beans
• 2 bell peppers
• Salsa
• Taco seasoning

Instructions:

1. Cook rice according to package
2. Brown turkey with seasoning
3. Slice peppers
4. Layer in containers
   (32g protein per serving)

4. No-Cook Tuna Protein Box

Prep Time: 10 min | No Cook | Servings: 4

Ingredients:

• 4 cans tuna
• 4 hard-boiled eggs
• Cherry tomatoes
• Baby spinach
• Light mayo or Greek yogurt

Instructions:

1. Mix tuna with mayo/yogurt
2. Portion with eggs and vegetables
3. Pack dressing separately
   (28g protein per serving)

5. One-Pan Quinoa and Chicken

Prep Time: 5 min | Cook Time: 20 min | Servings: 4

Ingredients:

• 1 lb chicken breast, diced
• 1 cup quinoa
• 2 cups chicken broth
• 1 bag frozen mixed vegetables
• Garlic powder, salt, pepper

Instructions:

1. Brown chicken in pan
2. Add quinoa and broth
3. Cook 15 minutes
4. Stir in vegetables
   (30g protein per serving)

Tips for Success

• Prep all meals within 2 hours on Sunday
• Use glass containers for better storage
• Label everything with dates
• Keep breakfast and lunch portions together
• Store snacks in grab-and-go containers

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