These days, meal prep isn’t just something put-together moms do. All us young people are into it. You’ve seen it all over Instagram: Those neat rows of perfectly-portioned proteins and vegetables. Is there any better display of appearing to have your life together? I think not.

But other than looking like you’ve got it all figured out, meal prepping is actually incredibly helpful. It keeps you on track without having to give it a second thought. When you have meals planned, portioned, and packed ahead of time, it makes your life both easier and simpler.

I meal-prep my breakfasts and lunches. For me, I operate best if I stick to a relatively strict routine of what I’m eating and when. I’ve found that this system also really helps with my running. I eat the same thing for breakfast and lunch Monday-Friday, keeping dinner open for variety. Back when I used to cross my fingers that I’d find a spare granola bar hanging around for breakfast and eat whatever was lurking in the fridge for lunch, I never knew how I would feel on my runs. My stomach would be all over the place. I tended to lack energy during the day because I’d save most my calories for dinner and I was always concerned I wasn’t getting the right amount/enough nutrients in my diet.

But when I started meal-prepping, all those problems went away. I’m not even joking. It was one of the few life hacks that actually solves all the problems. And fear not, meal prep doesn’t have to mean boring meals. Plan it out ahead of time, think about what sounds good to you that week. Each week can change, and I swear your excitement for whatever you make will last at least 5 days.

I can usually go about 6 months of the same lunch/breakfast routine before getting bored. Knowing exactly what you’re going to make/eat makes shopping a lot less stressful as well. Plus if you’re like me and tend to be running late 100% of the time, just grabbing a pre-made container of food out of the fridge on the way out the door is a lifesaver. I literally don’t know how I ever planned on being on time to anything before I started meal-prepping.

What’s also great about prepping and eating the same things for breakfast and lunch is you are always in control of what nutrients you are getting and you are always certain your breakfasts and lunches compliment each other. For example, if you like to start your day with a bagel, you probably won’t plan on having a large bowl of pasta for lunch. Maybe opt for something less carby and take to opportunity to sneak in some greens. You’ll be able to see your meal pairings far in advance, so you can easily take control of your diet.

Now that I’ve thoroughly convinced you (or driven you away forever, there’s a fine line between the two), I’m going to make this even simpler. I’m going to throw out a few examples, along with a few basic guidelines for meal-prep.If you’re looking for lunch/breakfast containers, mason jars with lids have worked well for me (for breakfast). For lunch, I’d check Amazon. Here’s an example of what you’ll be looking for. If you want a compartmentalized container, here’s an example of what you’ll be looking for. you’ll want 5-7 containers exclusively for these prepped meals. There is nothing worse than finding out your lunch container is being used for leftovers (first world probs).

The 4 pillars of every prepped meal

Protein: Such a good place to start! The protein is the (literal and nonliteral) meat of the dish. It’s what will push you through to lunch/dinner. Without protein, chances are you’ll be hungry again before you know it (and possibly craving all the doughnuts your evil coworker brought in). Meal-prep protein can take the form of chicken, turkey, roast beef, eggs, beans, nuts, seeds, yogurt, etc.

Color: This is where the fruits and veggies come in. Make your meals look exciting and not just edible, but maybe even appetizing! Add your favorite vegetables, dark greens, colorful fruits… and add as much as you want. This could be an awesome opportunity to get in some serious nutrients!

Grains: Grains add bulk that is hard to achieve (or afford) with protein or veggies. They are also full of fiber and good carbs to help you on your run and keeps you full longer. Such as whole grain breads or pastas. If you’re not a friend of gluten, there are still plenty of options! Quinoa, couscous, farro, brown rice, and oats. All the good stuff.

Extras: This is your chance to add a little personality to your meal, something you can really get excited about (I mean, it’s not Disney World, let’s keep our expectations in check here). Add sauces, your favorite multigrain tortilla chips, a touch of honey, etc. Those little extras can really make all the difference in the end. I have literally been motivated to get out of the bed in the morning by nothing else but the thought of the bag of multigrain tortilla chips that waited for me at lunch.

Examples

Breakfast

• Overnight oatmeal: Oats, plain greek yogurt, milk, mix-ins (like fruit, honey, maple syrup, cinnamon, cocoa powder, coconut, nuts, seeds). Mix together in a mason jar, cover tightly, and store on fridge overnight.
• Baked oatmeal: Make a whole 13×9 pan to last you all week. Here’s how to make baked oatmeal from The Pioneer Woman.
• Parfaits: Plain greek yogurt, honey, fruit, granola/nuts/seeds
• Smoothies: Greek yogurt, milk, fruit, spinach, banana. Blend and pour into jars. Cover with lid and freeze. The night before, transfer to fridge to thaw
• Hard-boiled egg, homemade/storebought whole grain granola bar, piece of fruit
• Salad: Who says you can’t get your greens in at breakfast? It’s kind of an awesome way to start the day. Make a week’s worth of big salads filled with protein, veggies, nuts, etc. Pack dressing separately.
• Breakfast burritos: Great to freeze and warm up before work! Check out a recipe here.
• Hash: Works for lunch too! Roast a bunch of sweet/baby potatoes and veggies, combine with chicken sausage and/or avocado and egg. Find a honey mustard hash recipe here and a roasted veggie hash here!

Lunch

• Hardboiled eggs, sugar snap peas (or carrots), hummus and pita bread, apple
• Gigantic salad: see above! Greens, your favorite veggies/fruits, nuts, and seeds! Keep salad dressing and anything you’re afraid of getting soggy in separate containers
• Vegan quinoa bowl: My current lunch! Quinoa, sweet potato, broccoli, chickpeas, and a maple and tahini sauce
• Quinoa bowl: Jackson’s current lunch! Quinoa, sweet potato, kale, feta cheese, chickpeas, chicken breast.
• Monster vegan sandwich: You can find the recipe here! Just make sure to wait until the day of the add that avocado to keep it fresh.
• Veggie pasta: whole wheat pasta packed full of veggies. Find a vegan recipe here and a not-so-vegan-but-still-great-for-you recipe here.
• Stirfry: Cook up a bunch of veggies along with maybe some chicken/tofu and your favorite sauce. Pack with brown rice or soba noodles.
• Turkey/chicken sandwich: Add avocado (the day of), red peppers, lettuce, cheese, hummus, tomato, maybe some apple slices?? Make the classic sandwich your own and a force to be reckoned with! Don’t be afraid to bulk it up. And keep your bread whole grain!
• Soup! Nothing easier, just make a batch at the beginning of the week (filled with veggies and protein, like chicken or beans!) to keep you going all week long. bring along some whole wheat bread/crackers, fruit, or a side salad to round out the meal.

I am proud to say I have taught you all you need to know. Now go out into the world with prepped meals!