So, now that I have your attention let’s get to the challenge.
The challenge will be split into 4 weeks, where you’ll get a certain goal for each day along the way.
Each week will get progressively more challenging, culminating in the fourth week, where you’ll need to meal prep for all three meals of every single day of that week.
Week 1
During your first week, you’ll only need to prepare breakfasts that will last you five days.
If this seems too easy, don’t worry, we’ll ramp up the difficulty in the following weeks.
Days 1 & 2 – Make A Meal Plan and Go Shopping
Failing to plan is planning to fail, so that’s why we’re starting with the foundation of meal prepping.
You can’t bulk prepare meals if you’re just freestyling as you go.
Well, technically, you can, but good luck with that.
Your goals for the first two days are to write down a meal plan and see what ingredients you’ll need, then go and stock up!
If you don’t have any breakfast ideas, you can check the end of this challenge for an idea.
You can either stick to only one breakfast or prepare five different ones. It’s all on you.
Day 3 – Cook!
Once you have got everything down in the first two days, it’s time to get cooking!
Use your kitchen scale to accurately measure your meals and food containers to keep everything nice and fresh in your fridge.
You should prepare five breakfasts that will last you till the end of the week.
Day 4 – Reflect
The goal of today is to reflect on the process so far and think of ways you can make your meal prep more effective.
Do you need two days to cook all of your food? Are the portion sizes good for you? What foods don’t taste good after sitting in the fridge?
Day 5 – Rest or Plan Meals
You can use this day as a rest day from meal prepping, but you can also use it to plan meals for the next week if you don’t want to wait for tomorrow.
Your next challenge will be preparing breakfast and dinner for the whole week!
Day 6 – Grocery and Planning Time!
Ah yes, that time of the week again.
If you didn’t use yesterday to plan your meals, you could do so now.
Afterward, get to the grocery store and stock up on the stuff you’ll need for the next week!
This week’s meal prep will probably take much longer than the first one, so be ready.
Day 7 – Cook
Breakfasts and dinners are usually less demanding than lunch for most people, and that’s why that is your challenge for this week. So, prepare the two meals for the next 7 days and good luck!
Week 2
This week will be all about breakfast and dinner.
Since you have already prepared all the food you’ll need for this week, you can just sit back for the first four days and enjoy.
Day 1 to 4 – Reflect and Rest
Again, what could’ve you done better? Do you like the food you’re preparing? How is everything going so far?
Enjoy the fruits (and other food) of your labor and get ready for the preparation for next week.
Day 5 – Meal Plan
Although you could theoretically both plan your meals and grocery shop today, I advise you not to do so.
The reason is that the next challenge is to prepare 7 days’ worth of lunch and dinner.
Think this one through entirely and revise the plan a few times since this will be the most meal prep you’ve done so far.
Day 6 – Grocery Shopping
It’s time to get back into action.
Review your meal plan one last time and grab everything you need for tomorrow.
Day 7 – Cook, Cook, and Cook!
You’re on your third meal prep of the challenge—only one more to go.
This one will probably consume more time than the last two, but it will be well worth it since all of the biggest meals of the day will be taken care of!
Week 3
You’ll be preparing all three meals at the end of this week, but first, enjoy the lunch and dinner you have already prepared.
Day 1 to 4 – Reflect and Rest
How do you like meal preparation so far? Is it worth the hassle? Do you feel a noticeable difference with not having to cook every day?
Day 5 – Meal Plan
Once again, be meticulous about this meal plan since you’ll need a lot of groceries.
You can reuse the old recipes and meal ideas you used, or you can try new ones out.
Day 6 – Grocery Shopping
Come on, you can do it!
It may hurt the wallet to buy so much stuff at once, but trust me, it will be worth it in the long run.
Day 7 – Cook, Cook, and Cook!
The end is near!
You can see the mountain top, you’re almost there.
Prepare breakfast, lunch, and dinner for the next 7 days.
Week 4
You made it to the promised land, all of your meals for this week are prepared, and your only job is just to eat.
How magnificent is that?
Day 1 to 7– Reflect and Rest
Unless you want to make meal prep a part of your life, your job here is done.
How was the whole experience? Do you feel like you actually saved time and money in the process? Have you fallen in love with the act of cooking?
Meal Ideas
There are endless options for things you can prepare, but here are some of the meals I love to make!
The amount of food needed for the lunch makes up 1 portion.
Breakfast – Yogurt Parfait
What you’ll need:
- A cup
- Yogurt
- Berry mix
- Granola or nuts
How to prepare:
- Pour 1/3 of a cup of yogurt into the cup
- Add 1/3 of a cup of berries
- Pour the remaining 1/3 of the cup of yogurt
- Top off with some granola or nuts
- Mix it up
Lunch – Rice and Chicken with Cheese
This meal will give you around 80 grams of protein! *
What you’ll need:
- Chicken breast (350 grams, raw)
- Rice – whatever kind you prefer (30-50 grams, raw)
- Mushroom (80 grams, raw)
- Cottage cheese (100 grams)
- Olive oil
How to prepare:
- Cook the mushrooms in olive oil
- Add the rice when the mushrooms get close to being cooked
- Add water and let it cook until the rice is ready
- Cook the chicken and season it to your liking
- When everything is done, add cottage cheese to everything and store it in your container
*The amount of food mentioned makes up 1 portion.
Dinner – Tuna Salad
What you’ll need:
- Canned tuna
- Greek yogurt
- Red Onion
- Parsley
- Celery
- Salt and other seasonings
How to prepare:
- Drain the tuna
- Cut the vegetables into small chunks
- Add Greek yogurt
- Mix it all up
