Meal Prep for People Who Hate Meal Prep (Week 1)

If the phrase meal prep makes you think of six burners going at once and a kitchen that looks like a crime scene, take a breath.

This series is not about becoming a new person.

It’s about making food slightly easier than it was yesterday.

So for Week 1, we are starting very small.
Almost suspiciously small.

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Week 1 Goal: Prep Any Two Foods

That’s it. Two foods.
Not two meals. Not a full menu.

Just two foods you like.

If you stop here, you still win.

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Step 1: Pick Your Two

Choose any two from the list below, or your own fave. You can ignore this list entirely. There are no bonus points for picking “healthier” ones, the best choice is the one you’ll actually eat.

🥕 Crunchy Veg Options

• Baby carrots

• Bell peppers

• Cucumbers

• Sugar snap peas

• Celery

• Cherry tomatoes

Prep: Wash, slice if needed, store.

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🫐 Easy Fruit Options

• Blueberries

• Strawberries

• Grapes

• Apples (slice + lemon water if you’re fancy)

• Oranges or clementines

Prep: Wash, dry, store.

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🧀 Protein-ish, No-Cook Options

• Cheese sticks

• Cubed cheese

• Deli turkey or ham

• Hard-boiled eggs (store-bought counts!)

• Hummus or guacamole cups

Prep: Portion or place where you can grab them.

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🍿 Snacky Things That Need Zero Effort

• Nuts or trail mix

• Yogurt cups

• Crackers

• Rice cakes

• Protein bars

Prep: Move them to the front of the pantry so they don’t disappear into the void.

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The 10-Minute Prep That Counts

Once you’re home (or whenever you feel like it this week), do the following:

• Wash the foods that need washing

• Slice the foods that need slicing

• Store them in containers or bags

• Put them where you can actually see them

That’s it.

You just meal prepped.

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Why This Works (Even Though It Feels “Too Easy”)

Most of us don’t skip healthy food because we don’t want it.

We skip it because:

• It’s not washed

• It’s not ready

• It’s hidden

• We’re tired

This step removes the friction.

When food is ready, visible, and easy:

• You snack better without thinking about it

• Lunch comes together faster

• You stop defaulting to “whatever is closest”

This isn’t about discipline.
It’s about designing your environment.

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Storage Tips (Keep It Low Effort)

• Clear containers = out of sight doesn’t happen

• Paper towel in fruit containers = longer life

• Front of fridge beats back of fridge every time

You don’t need matching containers.
You need food you’ll eat.

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What’s Coming Next

Next week, we’ll take these same foods and turn them into:

• Grab-and-go snacks

• Simple pairings (fiber + protein)

• Still no cooking required

Same foods. Slightly smarter system.

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Free Week 1 Checklist: “The Bare Minimum Meal Prep”

Find your freebie here! 

This checklist is designed to help you gently begin to meal prep by just choosing two things. I've given you some simple ideas on where to start. 

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Final Permission Slip

You are not behind.
You are not failing.
You are not “bad at meal prep.”

You’re just learning, and learning starts small.

This week, two foods is enough.

See you next week. 💛