Meal Prep for Beginners

Written By Parissa Burton

By Your Trainer, Parissa

www.parissaburton.com



Hey sis,

I know meal prepping can feel overwhelming, especially when you’re just getting started with your fitness journey. There’s this myth that eating healthy has to be expensive — but that’s just not true. I’ve created this guide to help you stay on track without breaking the bank. If you stick to the basics, you’ll be surprised how easy and affordable it really is. 

Let’s break it down. 👇

Meal Prep Must-Haves (Before You Shop!)

  • Meal prep containers – Grab the plastic bowls with lids (5 or 10-pack from Walmart, Target, or Amazon – under $10!)

  • Olive oil spray – A healthy and portion-controlled way to cook

    • Avocado oil is a great option too!

  • Aluminum foil or parchment paper – For baking and easy cleanup

  • Seasonings – Garlic powder, onion powder, paprika, salt, pepper, and Italian seasoning go a long way!

  • Sharp knife + cutting board – Invest once, use forever

Budget-Friendly Grocery List

✅ Proteins

  • Eggs (or egg whites)

  • Chicken thighs or breasts

  • Ground turkey or lean beef

  • Tuna or salmon

  • Greek yogurt (plain or low sugar)

  • Protein powder (optional)

✅ Carbs (Pick 2-3)

  • Brown rice or jasmine rice

  • Sweet potatoes or red potatoes

  • Whole grain pasta or wraps

  • Oats (quick oats are fine!)

  • Quinoa (if you like variety)

✅ Veggies

  • Broccoli

  • Spinach

  • Bell peppers

  • Onions

  • Carrots

  • Zucchini

Buy frozen veggies if fresh ones spoil too quickly — they’re just as healthy and easier to store!

✅ Fruits

  • Apples

  • Bananas

  • Berries (frozen or fresh)

  • Oranges or clementines

  • Grapes

Pro tip: Store berries in a glass container with a paper towel to soak up moisture and keep them fresh longer!

✅ Snacks & Extras

  • String cheese or Babybel or Boiled Eggs

  • Mixed nuts or almonds (pre-portion!)

  • Hummus or Pepperoni Slices

  • Rice cakes or Tuna Packets

  • Fruit bowls (pre-cut melon, pineapple, grapes)

  • Dark chocolate (a square or two as a treat!)

    3 Meal Prep Ideas for Each Meal. Keeping it simple. 

    🍳 Breakfast

    1. Egg Muffin Cups – Mix eggs, spinach, peppers, and turkey bacon. Bake and store!

    2. Overnight Oats – Oats + almond milk + berries + chia seeds.

    3. Greek Yogurt Bowl – Greek yogurt + honey + granola + fruit.

    🥗 Lunch

    1. Turkey Taco Bowl – Ground turkey + rice + peppers + avocado.

    2. Chicken & Veggie Wrap – Whole wheat wrap + grilled chicken + spinach + hummus.

    3. Salmon Salad – Canned salmon + spinach + tomatoes + light vinaigrette.

    🍽️ Dinner

    1. Baked Chicken & Sweet Potato – With broccoli or green beans.

    2. Stuffed Peppers – Ground turkey, rice, and cheese inside bell peppers.

    3. Stir Fry – Chicken or tofu + frozen stir fry veggies + brown rice.


    🍓Quick Snacks & Fruit Bowl Ideas

    • Sliced apples with peanut butter

    • Hard-boiled eggs

    • Pre-cut melon, pineapple & grapes (store in meal prep containers!)

    • Carrots and hummus

    • Rice cake with almond butter

Shopping & Storage Tips

  • Shop for produce that’s in season — it’s fresher and cheaper!

  • Buy frozen fruits/veggies if you tend to waste fresh ones.

  • Prep right after shopping — chop, portion, and store so you’re ready for the week.

  • Label your meals by day to stay organized. (Optional)



Final Advice from Parissa

As your trainer, my goal is to help you shift your mindset around food.
Think of food as fuel, not punishment or reward.
You don’t have to be perfect — you just have to stay consistent. 👏🏽

Start small, keep it simple, and remember: every meal prepped is one less reason to fall off track.

You’ve got this!  Let’s make meal prep easy, affordable, and part of your lifestyle. 

Your trainer, Parissa ❤️



Date: 06/15/2025

Parissa Burton https://www.pbmkgt.com