Day 10: Meal Prep Magic: The 15-Minute Formula for Success

I'm about to share my 15-minute meal prep formula that's helped hundreds of busy clients stay on track without spending hours in the kitchen.

The Meal Prep Myth

Most people think meal prep means:

  • Spending all Sunday cooking
  • Eating the same thing daily
  • Complex recipes
  • Expensive ingredients
  • Boring meals

Let's change that narrative.

The 15-Minute Formula

Here's my simple system:

  1. Power Proteins (cook once, use thrice)
  2. Versatile Veggies (prep raw and roasted)
  3. Smart Starches (batch cook basics)
  4. Fantastic Flavors (prep sauces/seasonings)
  5. Mix-and-Match Magic (create combinations)

The 3x3 Method

For each category, prep three options that last three days:

Proteins:

  • Grilled chicken breast
  • Hard-boiled eggs
  • Canned beans (rinsed)

Veggies:

  • Raw veggie sticks
  • Roasted mixed vegetables
  • Leafy greens

Starches:

  • Quinoa
  • Sweet potatoes
  • Brown rice

Quick Flavor Boosters

Prep these once for instant meal elevation:

  • Lemon-herb dressing
  • Spice blends
  • Chopped fresh herbs
  • Toasted nuts/seeds

Today's Action Step

  1. Choose three items from each category
  2. Make your shopping list
  3. Set a 15-minute timer
  4. Prep one category today

Quick Win

Right now, clean out one shelf in your fridge and designate it as your "prep zone." Organisation is half the battle!

Tomorrow, I'm sharing my favourite strategy for eating out without stress or guilt. (Including my restaurant ordering secrets!)

P.S. Remember: Perfect prep isn't the goal – progress is!

The Ultimate meal Prep Guide