Master the foundations of meal prep so you can eat better, save time, and stay consistent — no matter how busy life gets.
Meal prepping is one of the most effective habits you can build to take control of your health, nutrition, and time. It’s not flashy, but it works - especially when life gets busy, motivation runs low, or your schedule goes off the rails.
But if you’re new to it, it can feel overwhelming: What do I prep? How do I store it? Will I actually want to eat this on Thursday?
This guide removes the guesswork. Inside, you’ll learn everything you need to start meal prepping with confidence - from the core principles to the step-by-step workflows that make it sustainable for real life.
Well-executed meal prep can help you:
🥗 Stay consistent with your fitness and nutrition goals - whether you’re trying to lose fat, build muscle, or just eat better.
💰 Save money by cutting down on takeout, food waste, and “I forgot to pack lunch” emergencies.
🧘 Reduce decision fatigue and stress during the week by knowing exactly what’s in your fridge and what’s going on your plate.
I truly hope you enjoy this guide, and are able to leverage it to crush your 2025 fitness goals!
This guide contains 10 sections covering everything you need to know about meal planning and meal prep. I’ve organized it in a way that follows the natural flow of how I personally approach things—from planning to execution. That said, each section stands on its own, so if you’d rather skip around and explore at your own pace, please feel free to do so.
This is also just one of several deep-dive guides I’m releasing this year through Jacked Nerds - a FREE weekly newsletter for like-minded folks who want to level up their body and brain with systems that actually stick.
Coming soon: