#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long

#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
$3 a meal for a perfectly portioned menu that also saves on time and energy. Here’s all the advice you need for this lifestyle.

Yesterday I helped to cook a week of lunch and dinner for 2 people with $60 in under 3 hours, including a trip to the grocery store! This is the meal prep lifestyle and my friend Emmanuel Sean Peters is an expert. Instead of making excuses, Sean sets aside a little time to plan for a healthy and budget-friendly week. Here’s how you can do it too.

Every Sunday and/or Monday Sean will post a picture of five lunches and five dinners, all packaged in containers, on instagram. The picture sums up its value – if you’re tired, busy or lazy, you can just reach for a perfectly portioned meal – like the healthier, cheaper, and homemade answer to the convenience of Lean Cuisine. Even if you just don’t like to cook, you can consolidate your work by taking care of it all at once. It just requires a bit of discipline. Sean told me that even the time he came home late on one prep day and cooked past 1 am, he was pleased to have prepared for the week.

#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
Sean thinks it strange to be called an “expert,” but his hundreds of followers on instagram wouldn’t agree. After posting pics, he always shares recipes and advice for recreating the dishes.

When Sean started the #mealprep lifestyle in the spring of 2013, he was already into fitness, cooking and healthy eating. On off days, he would try to find nutritious options when eating out, but that meant justifying $10 or more for lunch to avoid deli traps. Cooking from scratch keeps processed foods out of his diet for $2.50 to $5 per meal. Sean is a PhD student in Electrical Engineering at Columbia University and noticed the added savings in his bank account at the end of the year. Portion control also means results from his fitness regimen are visible on his muscular frame.

#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
Groceries for lunch and dinner meal prep came to only $60 – that’s $3 per meal! And no packaged foods made their way into the menu plan as staples or snacks.

Sean’s Trinidadian roots help him to #eatclean. Instead of using salt and fat to flavor dishes, he uses a lot of garlic and spices to make dishes like his specialty of chicken curry. Though he no longer can reach for mango or guava from backyard trees, all of his shopping is done between the produce and meat aisles of the grocery. The difference between his cart and those around us at the Harlem neighborhood’s Best Yet Supermarket was stunning. The only plastic before these 20 meals were cooked was from a bag of brown rice and bags of pre-washed spinach. These sensible shortcuts help Sean to avoid extra work to clean or cut vegetables and make the process go faster.

#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
Fruit for the week was included in the $60 budget. Sean keeps it close at hand for afternoon snacks.

Sean’s meals are always fresh and colorful – a good sign that they are diverse in nutrients – and the menu plan is always chicken or turkey for lunch and a lighter meal of fish for dinner. By avoiding pasta, salty and fatty additions like cheese also become less important. A consistent breakfast of oatmeal with peanut butter or protein powder keeps him full in the morning and instead of reaching for a vending machine, Sean always keeps fruit close at hand. By minimizing the food decisions throughout the week, you can eliminate stress from all the little choices and temptations.

#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
Sean’s friend Devon, a PhD candidate in Sociology at Columbia University, has replaced eating out a lot with joining the meal prep session. Dirty Rice (recipe below) was his suggestion from a family favorite.

If this sounds a bit redundant to you, remember these rules. Give yourself flexibility by prepping only five lunches and five dinners – that’s four meals a week to cook something different or dine out. But make sure you’re making something that you will not mind eating for five days. Experiment with new recipes on your day off so you don’t commit to meals you will lose taste for. Spice it up with hot sauce or mango habenero sauce here and there so the flavors change a bit from day to day. And finally, cook with a friend. Extra help makes the preparation faster and more fun. If you want to try meal prep as a family, make sure everyone is on board and lends a hand.

#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
These are intentional meals, not sad leftovers. Use the freezer to keep each box fresh until it’s day has come.

Sean uses uniform, inexpensive containers to package the meals and everything is moved to the freezer to prevent spoilage. Each night a set of containers is shifted from freezer to fridge to be thawed in time for the meal. Some foods do better than others with this change of temperature – avocado is not recommended – and Sean factors in reheating the fresh vegetables. For example, you can under cook broccoli a bit so it finishes in the microwave. At the end of the week, everything is fresh and delicious – these are intentional meals, not sad leftovers.

#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
The lunchbox always includes chicken or turkey and lots of veggies. Recipes for this menu are below.
#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
The dinner box is always lighter and features a fish. This box includes baked tilapia with lemon, roasted and mashed sweet potatoes with honey and cinnamon, and spicy sauteed spinach.

This healthy, convenient, and waste-free lifestyle is taking root in Sean’s friends and family. As we began to cook together his sister called to discuss her plan for the week. I too am going to pick up some of his discipline to make lunches for the week and avoid running across the street to pick up udon so often. If you think you’re ready to try, check out Sean’s instagram for more inspiration and click through the #mealprepsundays and #mealprepmondays hashtags. There’s a whole community of #fitmencook and #fitwomencook who want to share ideas and encourage you to thrive with the #mealprep lifestyle.

Shopping List for 10 Meals

Brown Rice
2.5 pounds ground turkey
1 medium red onion
1 bunch of scallions
1 red bell pepper
1 yellow bell pepper
2 pounds carrots
3 bunches of broccoli

Dirty Rice – Brown Rice with Ground Turkey, Peppers, and Spices

#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
Fresh veggies season these dishes instead of fats, creams, or salt.
#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
Cooking for more than 2 people is difficult because of the sheer volume. With just two, each dish is scaled to make 10 servings.
#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
Colorful and flavorful additions like these peppers make each meal something to look forward to.
#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
A final handful of cilantro brightens the dish and then it’s done!

Measure 2.5 cups of brown rice, 5 cups of water, and 1 tablespoon of olive oil into a medium pot. Bring pot to a rolling boil over high heat. Once boiling, reduce the heat to low, cover and simmer (without opening) for 40 minutes, making sure the water hasn’t all evaporated.

Dice red onion, finely chop 8 cloves of garlic, and slice scallions. Cook vegetables with 2 tablespoons of olive oil in a large skillet over medium heat. Add turkey and cook for about 10 minutes until browned, stirring and breaking up chunks with a spoon. Add diced red pepper and yellow pepper, season with garlic powder, thyme, chili powder, cinnamon, cumin, cayenne, salt, and pepper and cook for a few minutes longer. Stir in half a bunch of cilantro, finely chopped. Stir in cooked brown rice and adjust seasonings to taste.

Roasted Carrots

#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
Sean always lines baking pans with aluminum foil to help with cleanup. This quick step makes the whole task of the cooking session less burdensome.

Preheat the oven to 350 degrees. Scrub and/or peel 2 pounds of fresh carrots. Slice lengthwise then cut into even pieces. Toss with garlic powder, salt, pepper and olive oil. Roast for about 30 minutes until fork tender.

Spicy Steamed Broccoli

#mealprep: Expert Tips for Easy, Healthy and Affordable Meals All Week Long
Pull the broccoli from heat a little before it’s done so it can finish cooking when reheated in the microwave.

Wash broccoli and break florets into even pieces. Bring a pot with 1 inch of water to a rolling boil over high heat. Set broccoli in steamer basket over water, cover with lid, and cook for four minutes. Remove broccoli from heat and shock with cold water to stop the cooking process. Toss dried broccoli with garlic powder, red pepper flakes, salt, pepper and olive oil.

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    • cathy says

      Hi Sean,

      I am a living skill trainer, and my clients are challenged, and i teach them how to make bulk meals, I like your meal you posted, if you have any more can you e mail them to me, only if you have time,


  1. says

    Awesome! I wish I had a big enough freezer :D I actually love the idea of the roasted carrots, didn’t know they freeze well. The meals look great, perfect with all those veggies. Thank you for sharing!

  2. says

    Hi! I just made your meal plan from up above. We are loving it! Can you post the recipes and shopping list for the other meal (tilapia, sweet potatoes, and spinach)? If you have more of these or a link to some groups of them please let me know. I love how you have the yummy recipes and shopping list right there. Fool proof! Thanks!

  3. Anonymous says

    brussel sprouts, cauliflower and heartier veggies like red cabbage, brocolli “slaw” etc hold up really well if there were an option to have a non-heated veggie side … i love blanched cauliflower forets w soy sauce and red pepper flake

  4. Anonymous says

    I am going to try some, an aside you can get the steamer bags, 10 for under 4 dollars that’s how I pack meals and microwave them.

  5. Sandy says

    Great concept–love the idea of cooking ahead. Definitely will try this–the recipes look yummy. Since I found out years ago how harmful microwaves are, I haven’t used one since 1992. I’ll probably package the meals in foil or glass dishes that can be reheated in the oven or toaster oven.
    As an aside, when we experimentally stopped using our microwave for a month (I was wondering how I would survive without it!) we were amazed at how much better the food tasted. Haven’t looked back and never regretted giving it up. See http://articles.mercola.com/sites/articles/archive/2010/05/18/microwave-hazards.aspx for more info. To your health! :)

  6. says

    This is one of the most thorough examples of meal preps I’ve seen-, from costs to recipes. Excellent post, thanks for sharing! :)

  7. says

    I want to do this so bad! I am trying to eat healthy and this is a way to have an excuse proof day! lol =) My question is though, how much should i make for 1 person and only for my lunch and maybe a snack before dinner. I like to eat a family dinner with my 2 boys and my fiance.

  8. Anonymous says

    cut everything that’s written up there in half that’s how much you should do for one the recipes and everything is meant for two :)

  9. says

    I’m in college and living in my own apartment this year so I was so excited to read this post. Making meals ahead of time is perfect for me since I can bring them on the go to class or the library. I’ve already made this recipe twice and I’m loving it! Thank you!

  10. Anonymous says

    Can you get the recipes for the fish/spinach/sweet potato dinners that are in the pictures? Looks great!

  11. Anonymous says

    How much of each of the spices do you add? “garlic powder, thyme, chili powder, cinnamon, cumin, cayenne, salt, and pepper”
    like, equal parts?
    - Rowan

  12. Anonymous says

    The shopping list says it’s the ingredients for 10 meals, but all I see are the ingredients for the 5 lunches. Where are the shopping list and instructions for the baked tilapia, roasted mashed sweet potatoes, and spicy spinach?

  13. Anonymous says

    Your food is inspiring!!! I wish you blogged more about additional meals. I ran across this on pinterst.

  14. says

    I don’t follow instagram, but would definitely sign up for this awesome meal planning idea! In instagram does he post the recipe and shopping list? Thanks!

  15. Julie G-RN says

    This has been a motivating site to finally prepackage meals….Thanks so much for taking the time to share your information….

  16. says

    I saw your blog and have been trying our meal prep for a week as well. Would love to get your opinion on how I did healthylivying.wordpress.com/2014/06/29/meal-prep-first-timer/ :)

  17. Kelster says

    Found this via Pinterest and am so excited to try this. I do this for breakfast with frozen smoothie bags (defrost night before in fridge, add liquid morning of so the bags take up less room in the freezer) but I wasn’t really sure where to get started with “real” meals.

    Thank you for the lists, for taking the time to write it out, and including pictures! Love pictures! :)

  18. says

    This is an amazing idea . It’s so hard to come home from work, tired, and wait for a healthy meal to cook. This is great. I use Mason Jars to store lunches.

  19. says

    I’ve dreamed of prepping meals like this for my family but was intimidated by the idea of getting started. This is a nice guide, and seems simple enough to replicate. I would loving having these colorful and tasty looking meals ready to grab in my fridge!

  20. Elaine c says

    Hi…This is great.Now my hubby won’t bug me anymore :-) By the way, how do I store it? In freezer or just the fridge will do?

  21. STEPHANIE says

    Do you have the other recipes that are pictured: sweet potatoes, chicken and spinach? Would you share please?


  22. Laura says

    I love this and I am going to do these prep dishes. I see the one but do you have the meal information for the fish and chicken or any other suggestions. It would be nice to do all three to get a variety. I looked on your website but can’t seem to find them. Thanks

  23. penny says

    Thank you for the insiration. I’ve been doing freezer dinners for my family of 7 to help durong the week and want to do lunches for myself and my husband. I don’t like a lot of cookwd veggies and prefer most raw. I wqs just wondering what your experience is with freezing them in an uncooked state. Example: spinach, broccoli, carrots

  24. marlo says

    Would you please let us know the measurements of the spices for the recipe? They are not listed in the recipe, but are listed in the instructions without measurements Thank you!

  25. Felicia says

    I made the dirty rice based on your recipe and I LOVE IT! I had to substitute ground turkey with ground pork – my partner thought the ground meat made the rice dry/ hard to swallow, but I absolutely love the burst of flavour!

    Thanks :)

  26. Amanda says

    I tried the dirty rice recipe with the carrots & broccoli tonight. I can’t even begin to describe how good my kitchen smells! And then I tasted it. Heavenly! (I used ground chicken since I had it on hand, & I’m excited to try it with turkey & bison as well.) I can’t wait until the blog comes out. I’m ready to try his recipe for spinach & sweet potato. And I’m very curious how he prepares the fish. Thank you so much for sharing!

  27. Michele says

    Hi. Thanks for sharing your recipe for dirty rice. My rice came out mushy. Any ideas on how to cook it so its not mushy? How much of each spice do you use?

  28. Sara says

    I am very excited to try these recipes. How do you do the fish? Also what are the measurements for the spinach? Thanks!

  29. Angie says

    Hi Robyn, my son is a college athlete and is trying to lean up. He’s doing pretty good on meal prep by himself, but being a 19 year old kid is getting bored with the same ol’ stuff. He will be home this weekend and I’m going to stock him up – the dirty rice sounds and looks wonderful. Do you know how well it freezes (if it does at all)? If it doesn’t I’ll just keep half of it here because I know he won’t eat it for 10 days, just thought I’d ask!

    • Robyn says

      Hi Angie, the dirty rice freezes well, but with anything you put in the freezer you’ll need to watch out for freezer burn. Maker sure you put it in a tight-sealing container and don’t leave it in there for too many weeks (not that college students have the freezer space!) Try defrosting in the fridge overnight before heating. Best, Robyn

  30. Blake says

    Thanks! This was an inspiration for sure! Just getting into the Meal Prep Lifestyle and going to try some of these for next week. Thanks for this!


  31. Faith says

    HELP!!!! It is so hard for me to make something my 12 and 14 year olds would enjoy!! I am all out of ideas

    • Robyn says

      Hi Faith, what do your kids like to eat? At that age, it might make an impact if they joined you in the kitchen and helped to cook their meals. They’ll likely appreciate the food more with a greater sense of ownership and control of the process.

  32. says

    Found this on pinterst and it looks super duper tasty! We do something similar so it is always nice to find new recipes. Thank you for sharing! One thing we sometimes do is swap w a family member, they create two meals in bulk and I create two meals and then we swap so there are four. Yay! Now I want some dirty rice!

  33. Tristen says

    Have you thought of joining a produce Co-op group? I am apart of bountifulbaskets.org, its all fresh, and so much cheaper then what you can get in grocery stores. For me, it’s Christmas every week!
    this blog was very helpful, I’m about to go on a 10 day clean cleanse, and the tips for meal prep will be used. Thank you.

  34. ryan says

    Tilapia is not healthy, it is almost always farm raised in awful conditions and fed antibiotics and is in general one of the least healthy fish choices. Farmed fish exist on a diet of corn or soy and tilapia has the highest ratio of bad fat to good fat of any farmed or wild fish. Not a big deal here and there but certainly not a great thing to eat four nights a week. Try some flounder or mahi or basically any other mild fish as a substitute.

    • Robyn says

      Hi Ryan, I agree – and that is why I have been hesitant to share the other recipe featuring the tilapia. There will be more recipes using sustainable seafood in the future.

  35. jackie says

    Isn’t this recipe only for 5 meals? A serving of dirty rice with carrots and broccoli? It wouldn’t make 10 meals. Am I the only one that noticed this? The recipe on the website is the same and it says it serves 5.

    • jackie says

      wow I really can’t read. I was reading the 2 1/2 lbs of turkey as the 2 1/2 cups of brown rice from the other recipe. DUH!!!! I’m so sorry. Maybe I should have lunch, my lack of calories is affecting my brain function.

  36. Vicky says

    As a busy single woman trying to live a healthier lifestyle, I was SO excited find your website! Thank you SO much for sharing this! Do these meals freeze well?

    • Robyn says

      Hi Vicky! Yes, these meals freeze well but of course anything that goes into the freezer will develop freezer burn with time. Try to freeze them for weeks rather than months.

  37. Michelle says

    Hi, I stumble across this web from Pinterest. I’ve been trying to learn about meal prep basics for days as I’m planning to start next week. I was never a cook and kitchen wasn’t really my place in the first place LOL so this is all still kinda confusing for me. But my biggest question is always: How is the proper way to store and reheat the meal? my microwave is broken, can i steam or use the oven to reheat the meal? would the nutrition values be lost by freezing and thawing? will the meal turns soggy? they said cooked protein lasts 3-4 days in the fridge, but must be frozen for longer time, but how is the proper way to thaw the food? i froze a banana once and when i thaw it in the fridge the next day i went so bad and since then I became so concern with freezing and thawing food. maybe i was just unlucky with the banana, i don’t know. so sorry with all these questions, i’m really that much of a beginner. it will mean a lot if you can answer. thank you!!!

    • Robyn says

      Hi Michelle! If you’re packing the meals into containers, the best way to thaw is to remove a container from the freezer to the fridge the night before and allow the temperature to slowly rise. That method should generally work for most recipes on my site, especially those labeled “Meal Prep.” The browning of your banana happened because of a chemical reaction with the fruit – but you won’t find that here. As for reheating: the microwave is definitely my suggestion. You could try to reheat in a pan on the stovetop with a bit of oil – be sure to add the broccoli last so it doesn’t get overcooked. I hope it turns our deliciously!

  38. Crystal says

    I love this! Everyone in my town thinks I’m crazy for doing the cooking for the week. It totally saves on time AND money. High-five, man!

  39. Savannah says


    I love the concept of meal prepping but I’m super new to cooking. Can you give me, or post, the instructions for the tilapia dish?

  40. Rebecca says

    Omg I love this post !!! Thank you for the ideas .. I just wanted to know something . So you cook everything and than put it in the freezer ? how exactly does that work ? And I notice when I make my veggies ahead of time they come out soggy after I eat them the next day . Please help me with this :) thank you !

    • Robyn says

      Hi Rebecca, the key is to undercook the vegetables on the first round. That way everything finishes when you reheat it. Also, I recommend reheating in the microwave as it will prevent overcooking by reheating much faster and more evenly. I hope this helps!

  41. Paige says

    I love this! This is the best meal prep I have found on the internet. Will you be posting more meal prep recipes/grocery lists anytime soon?

  42. Laura Rodriguez says

    I just made this today! It is actually my first time attempting meal prep. It turned out really good, except that I do not do well free hand seasoning. Is it possible for you to post the measurements for the seasonings? Like I said it turned out well. However, it has a strong cinnamon taste. Thank you in advance.

  43. LoveYourStyleLoveTheColorOfYourFood says

    Great job! I better get started on saving and eating right.
    I am sooooo impressed.

    Saving Money
    Eating Right
    Looking Good

  44. Sue says

    A brilliant idea.I’m retired & don’t like cooking daily now, so I’m going to use this concept to prepare 5 main meals. Thank you so much.


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