Let’s be honest: meal prep sounds great in theory, but when the weekend rolls around, cooking for hours might be the last thing on your list.
At CINCOfit, we coach busy professionals, parents, and high-achievers who are juggling a lot. The common thread? They want to eat better—but don’t have time for complicated meal prep routines.
The good news? You can stay consistent with your nutrition goals without spending hours in the kitchen.
Meal Prep Doesn’t Have to Mean Cooking
Here’s the mindset shift:
Meal prep isn’t about making meals in advance—it’s about setting up your environment to make good choices easy.
If the thought of prepping five days of meals overwhelms you, try this instead:
Stock Your Kitchen with Grab-and-Go Staples
This approach skips the chopping, marinating, and batch cooking—and still sets you up for success.
Here’s what we recommend keeping on hand:
Proteins
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Rotisserie chicken
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Canned tuna or salmon
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Hard-boiled eggs
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Pre-cooked shrimp or grilled chicken strips
Carbs
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Frozen brown rice or quinoa packets
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Whole wheat wraps or pita
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Pre-baked sweet potatoes
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High-protein pasta or lentils
Vegetables
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Pre-washed salad greens
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Baby carrots, mini cucumbers, snap peas
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Frozen stir-fry blends
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Shredded cabbage or coleslaw mix
Healthy Fats
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Guacamole cups or avocado
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Hummus
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Pre-portioned nuts and seeds
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Olive oil, tahini, or feta
Quick Snacks
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Greek yogurt or skyr
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Cottage cheese
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Protein bars
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String cheese or sliced turkey
Pair, Don’t Prep: The 1-Minute Meal Formula
Use this formula to build quick meals on the fly:
Protein + Carb + Veggie + Fat = Balanced Meal
No recipes. No cooking. Just simple combinations that keep you full and fueled.
Examples:
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🥗 Rotisserie chicken + salad greens + olive oil + quinoa
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🌯 Tuna + whole wheat wrap + spinach + guacamole
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🍛 Frozen stir-fry veggies + brown rice + shrimp + sesame oil
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🍳 Hard-boiled eggs + sweet potato + avocado + side of berries
Why This Works (and Why We Teach It at CINCOfit)
This method reduces friction. It gives you structure without rigidity, and it’s ideal for those weeks when life is full but you still want to stay on track.
Benefits:
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Saves time and reduces decision fatigue
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Minimizes food waste with versatile, mix-and-match options
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Prevents reactive choices like grabbing fast food
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Supports consistent energy and blood sugar throughout the day
Nutrition isn’t about being perfect. It’s about being prepared in a way that fits your life.
We include this exact strategy in our Momentum Method Program—where we help clients create sustainable nutrition systems that work in the real world, not just on paper.
Final Thoughts: Less Prep, More Consistency
If you’ve been stuck in the “I should meal prep but don’t have time” loop, this is your exit strategy.
It’s not about doing everything—it’s about doing the right things.
And sometimes, the right thing is simply keeping the right foods in your fridge.
Ready for a Nutrition Plan That Doesn’t Add to Your To-Do List?
Our Momentum Method Program is built for people who want real results without burnout. We’ll help you build habits that feel simple, effective, and doable.
👉 Book your free personal training consultation here
Let’s create a strategy that supports your goals—and your life.
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