Meal prep has a reputation problem. People picture athletes spending all Sunday measuring rice into identical containers. Reality: you can do this quickly, simply, and in a way that fits real life—careers, kids, early mornings, travel. Here’s exactly how I (and my clients) prep breakfast, lunch, a snack, and dinner without turning it into a second job.
I’m Jacob Zemer. I’ve coached online for 10+ years and trained in Westchester, NY for the past decade. I’ve helped thousands of busy people get into the best shape of their lives. The secret isn’t “more discipline.” It’s better time management—and a plan you’ll actually follow.
The Setup: Your Simple Nutrition Rules
- Calories are king.
Calculate your Total Daily Energy Expenditure (TDEE) and choose a deficit you can sustain. Consistency beats perfection. - Protein target.
My personal floor is ≈0.8 g per pound of bodyweight per day. That’s the minimum—many days I eat more. - Fiber rule.
At least 10 g of fiber per 500 calories you eat. Fiber controls hunger, supports digestion, and helps you feel human while dieting. - “Protein Test.”
For any food, ask: Does it have ~10 g of protein for every 100 calories? If yes, it’s protein-efficient.
Tools That Make Prep Frictionless
- Glass containers (stackable, oven/microwave safe)
- Insulated lunch bag (I use a “six-pack” style bag with side pockets)
- Small pill bottles for daily vitamins (pre-sort once a week)
- Compact cooler/ice packs for longer days or travel
A few basics make the difference between “I meant to” and done.
Breakfast: 4 Fast, Preppable Options
All four can be portioned into containers and grabbed at 5:30 a.m. on the way out the door.
- Greek Yogurt Bowl (non-fat)
- Top with raspberries (fiber champs) and blueberries (cognitive-supporting antioxidants).
- Protein-efficient, travel-friendly, zero cooking.
- Egg & Egg-White Bake
- Mix whole eggs + egg whites (or swap in non-fat cottage cheese for creaminess).
- Add spinach and mushrooms; sprinkle light cheese (70 cals, 8 g protein passes the test).
- Bake, slice, portion.
- Pre-Prepped Smoothies
- Load freezer bags with mixed berries + Greek yogurt or a scoop of whey.
- Add skim or non-fat ultra-filtered milk; optionally psyllium husk (Metamucil) for a fiber bump.
- Morning-of: dump into blender—done in 30 seconds without waking the house.
- Legendary Protein Pastry + Blueberries
- The pastry covers protein/fiber; berries round out antioxidants and volume.
- Great for “no time, no dishes” mornings.
Lunch: 4 High-Protein, High-Fiber Staples
All of these live well in Tupperware and reheat cleanly.
- Shredded Chicken Wrap
- Bulk-cook chicken thighs (grill/oven) or use rotisserie in a pinch.
- Mission Carb Balance wrap (~17 g fiber) + avocado/guac (mono-unsat fats).
- Add crunchy veggies; roll tight.
- Buffalo Chicken Sandwich
- 647 bread (low cal, high fiber), chicken thigh, Primal Kitchen Buffalo sauce.
- Add lettuce/pickle/onion for volume.
- Lean Burger on 647 Bun
- 93/7 (or leaner) patties, batch-cooked.
- Optional low-fat cheese; guac for healthy fats and satiety.
- Tuna Protein Bowl
- Tuna (omega-3s) + black beans (fiber).
- Sauce options: pineapple salsa instead of mayo or light mayo + non-fat Greek yogurt with seasonings.
- Finish with avocado and diced veg.
Pack produce with every lunch: apples or oranges for grab-and-go; roasted/grilled broccoli or asparagus for effortless fiber.
Snacks: 5 Grab-and-Go Winners
- Cottage Cheese (plain, with fruit, Italian seasoning, or taco seasoning + a little melted Mexican cheese; pair with protein chips if you like)
- Greek Yogurt + Whey (stir together for a dessert-level texture and protein bump)
- Hard-Boiled Eggs (nutrient-dense; not the most protein-efficient but great if you’ve got the calories)
- Quest/Protein Chips (useful “training wheels” to hit protein)
- Protein Bars (Barebells, Built, etc.—look for strong protein:fiber ratios and reasonable calories)
These are the safety net that stops 4 p.m. from derailing 8 p.m.
Dinner Two Ways
1) Family-Style, Fresh
- Protein-centric: chicken, fish, or lean beef.
- Carb of choice: potatoes > rice/pasta for dieting because they’re a high-volume food (more food, fewer calories per bite). Plus potassium & magnesium.
- Vegetable: asparagus or broccoli (cruciferous = sulforaphane), especially helpful when protein intake is high.
- Hydrate well to keep digestion moving.
2) Bachelor-Mode, Set-and-Forget
- Crock-pot strategy: load chicken, potatoes, bone broth, spices/sauce in the morning.
- Choose a model that switches to warm automatically.
- Walk in the door to cooked dinner. (Fair warning: amazing—but your house will smell like “food,” which some partners love and others…do not.)
A 10-Minute Daily Rhythm (Mon–Fri)
- Night before (5–10 min):
Portion tomorrow’s breakfast & lunch, toss a snack and fruit/veg into your bag, set water bottle and vitamins by the door. - Twice per week (25–40 min):
Batch-cook chicken thighs and lean burgers; roast a sheet pan of broccoli/asparagus; slice fruit. - Once per week (15 min):
Refill vitamins, wraps/bread, yogurt, berries, cottage cheese, protein snacks.
You don’t need an elaborate Sunday marathon. Micro-prep beats mega-prep for most busy people.
Sample One-Day Template (Plug-and-Play)
- Breakfast: Greek yogurt + raspberries/blueberries (+ optional whey)
- Lunch: Shredded chicken wrap (Mission Carb Balance) + avocado + side broccoli
- Snack: Cottage cheese with Italian seasoning + apple
- Dinner: Grilled salmon, roasted potatoes, asparagus
- Hydration & fiber: Hit your water goal; aim for 10 g fiber per 500 calories total
Grocery Shortlist
- Proteins: chicken thighs, tuna pouches/cans, 93/7 beef, salmon/white fish, eggs, Greek yogurt, cottage cheese, whey
- Carbs/Fiber: 647 bread, high-fiber wraps, potatoes, black beans, berries, apples, oranges, cruciferous veg
- Fats: avocado/guac, olive oil spray
- Flavor: Buffalo sauce, salsa, spice blends, light cheese
- Convenience: protein bars/chips, rotisserie chicken (emergency option)
Final Word: Prep Is the Price of Admission
If you want abs, fat loss, or simply to feel and perform better, there’s some sacrifice. At first it’s a lot to juggle. Then it becomes routine. The reason most people struggle isn’t knowledge—it’s lack of a system. Now you have one.If you want the training plan, nutrition targets, and health education all in one place, my app covers preventative health, blood work basics, cardio guidance, custom training (matched to your schedule and equipment), and tailored nutrition—for $1/day with a 7-day free trial. I built it so busy people can actually do this.
