Your Cart is Empty

How to Meal Prep

September 18, 2014 3 min read

10314755_10103671913602601_4772437836741884865_n (1) One thing that I can’t stress enough for maintaining a healthy lifestyle is to MEAL PREP! No matter what your goals are, whether it’s strictly to look as bad ass as you can or if it’s just to feel healthier, meal prep is essential! Making food at home takes time. Without a plan, it’s hard to stay consistent throughout the week. Learning how to effectively meal prep is a necessity if you want to stick to a clean eating diet. Having a schedule or having everything written down what you are going to eat will not only help you stick to your plan, it’ll make everything so much simpler. First, you’ll want to set yourself up with a system. I like to plan ahead and meal prep for a whole week, sometimes it’s hard enough trying to plan two days in advance, so set yourself up with a schedule that will work for you. I will typically go to the grocery store on Sunday afternoon, and again on Wednesday evenings. I pick up everything I need for that week. I am a creature of habit, so I do well with general guidelines that I can repeat one week to the next.  Next, you’ll want to pick out a variety of food, based on your goals for each meal of the day. Come up with four to five different options for breakfast, lunch, dinner and snacks. I try and use ingredients that I already have in the fridge/pantry to limit the amount of food that gets wasted. Choose different types of grains, produce, and protein sources to cover your meals for the length of your schedule. Whichever was is easiest for you, make sure you are writing down your meal plan. A chalkboard in the kitchen, or calendar on the fridge is always a good option. If you are a little more tech savvy like me, something likewww.myfitnesspal.com might be a better more fun option for you. A lot of times, I will just copy an old meal plan on the weeks that are a little busier. Just remember, one of the best things you can do for yourself is to switch out the foods you are eating. If you eat the same meals every single day, your body starts to deprive itself of nutrients that exist in other type of foods that you may be cutting out. A goal that I set for myself is to try one new recipe per week. I really love making a clean version of “regular” foods. Here is a template that I tend to go by, insert your own variations of foods and eat smaller meals more times a day. Meal 1: Breakfast Meal 2: Snack Meal 3: Lunch Meal 4: Mid-Day Snack Meal 5: Dinner Meal 6: Snack (optional) Once you have four to five different choice for each category, create several different meal plans and switch them out as the days/weeks pass. Next, get in the kitchen! Plan one or two nights per week that are dedicated to being in the kitchen. Mine are Wednesdays and Sundays. A good tip for measuring portion control is well, measuring! Measure and weigh all your food! Now when you are preparing meals for an entire family, I understand how that may be a little difficult, and you aren’t going to necessarily weigh out your kids foods! So just keep your overall goals in mind when preparing your meals. I have an array of Tupperware. It’s my best friend in meal prepping. Put all of your meals in “to go” Tupperware and you’re set! Here are a couple of home photos that my sister took when preparing her lunches. She’s a law student and getting ready for the new semester she sent me this photo of her meal prep – brings a tear to my eye :)  

Leave a comment

Also in BodyRock Store Blog

Image of Bodyrock blog article - What Happens To Your Butt When You Sit All Day?
What Happens To Your Butt When You Sit All Day?

July 14, 2019 3 min read

Do you think your booty looks a little flat? This might be why!
Read More
Image of Bodyrock blog article - 12 Ways To Make Your Belly Flatter By The End Of The Day
12 Ways To Make Your Belly Flatter By The End Of The Day

July 08, 2017 4 min read

Read More
Image of Bodyrock blog article - 7 Ways To Stop Binge Eating In It's Tracks
7 Ways To Stop Binge Eating In It's Tracks

June 22, 2017 2 min read

Do you ever find yourself knuckle-deep in a bag of Cheetos?
Read More

Become a Bodyrocker

Shipping & Delivery

We ship within Canada and the United States via FedEx with expedited 2-Day shipping.

For locations outside of the US and Canada, we ship using FedEx International, which is usually in transit for 5-7 business days, depending on location.

We ship all of our physical products with FedEx, from our warehouse location in Kingston, Ontario, Canada. Signatures are required on all orders.

Returns & Exchanges

BodyRock Equipment

We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.

Digital Products

We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.


All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.