LET'S GET SH*T DONE.
MEAL PREP 101
T O O L K I T
PLAN WELL. COOK WELL. LIVE WELL.
W W W . T H E W E R K L I F E . C O M
WELCOME
HEY THERE!
We’re so excited you’ve decided to join our fam! We put together this
stellar Meal Prep Toolkit to help you eat clean, balance your meals,
and live your healthiest life!
Though meal prep can be daunting at first, once you get the hang of
it - it's a total life saver. You save time, eat healthy, save money on
food...need we say more?!
At The Werk Life, our passion is to help busy people like you level up
their lives. And, living your healthiest life is just one of those things.
You can call us your adulting BFF. We're here for you.
psst! let's stay connected.
@ t h e w e r k l i f e
W W W . T H E W E R K L I F E . C O M
STEP 1
SCHEDULE
The first step of a proper meal plan is to schedule. How many days are you
prepping for? How many meals do you have to prepare? Do you have dinner
plans or any other events happening this week that'll take one meal off your
meal prep plate? See below for a Monday to Friday example.
M T W T F
TSAFKAERB
KCANS
HCNUL
TEAM
LUNCH @
WORK
KCANS
RENNID
DINNER
DATE
WITH
NIGHT
FRIENDS
Total meals required: Notes:
5 breakfasts One vegetarian meal per day
5 morning snacks Aim for one no carb meal per day
4 lunches
5 evening snacks
3 dinners
W W W . T H E W E R K L I F E . C O M
STEP 2
PLAN
Now here's the fun part. Next up, you get plan for what you want to eat! Based
on your current goals and lifestyle, find some meals that you want to prep for
the week. Pro Tip 1: If you're new to this, start with some classic meal prep
recipes. Pro Tip 2: Choose meals that will keep for a few days in the fridge.
M T W T F
TSAFKAERB
OVERNIGHT OVERNIGHT OVERNIGHT OVERNIGHT OVERNIGHT
OATS OATS OATS OATS OATS
KCANS
APPLE + APPLE + APPLE + APPLE + APPLE +
PEANUT PEANUT PEANUT PEANUT PEANUT
BUTTER BUTTER BUTTER BUTTER BUTTER
HCNUL
TEAM
TURKEY TURKEY TURKEY TURKEY
PESTO PESTO PESTO LUNCH @ PESTO
SALAD SALAD SALAD WORK
SALAD
KCANS
YOGURT + YOGURT + YOGURT + YOGURT + YOGURT +
BERRIES BERRIES BERRIES BERRIES BERRIES
RENNID
CHICKEN + CHICKEN + DINNER CHICKEN +
DATE
BROCCOLI + BROCCOLI + WITH BROCCOLI +
NIGHT
RICE RICE FRIENDS
RICE
Total meals required: Notes:
5 breakfasts One vegetarian meal per day
5 morning snacks Aim for one no carb meal per day
4 lunches
5 evening snacks
3 dinners
W W W . T H E W E R K L I F E . C O M
YOUR MEAL CALENDAR
Fill in the chart and notes section below based on your
week ahead, along with the meals you'll be eating.
M T W T F
TSAFKAERB
KCANS
HCNUL
KCANS
RENNID
Total meals required: Notes:
W W W . T H E W E R K L I F E . C O M
STEP 3
SHOP
Your next step is to create a grocery list based on the meals and number of
meals you'll be making. This is where it's important to plan ahead, so you can
buy the exact amount you need, based on your meal prep schedule. List out
the ingredients you need to buy based on the quantities you need, and time
to go shopping! Pro tip: ALWAYS go shopping the night before your meal
prep. Meal prep can be tiring, so breaking up the task is always helpful!
Grocery List
PRODUCE GRAINS
DAIRY OILS & FATS
MEAT / POULTRY OTHER
W W W . T H E W E R K L I F E . C O M
STEP 4
START COOKIN'!
You've got all your groceries and now it's time to start the cooking.
Perhaps your recipes involve a combo of baking, frying, mashing
and more. If you're a newbie - take this one step at a time, vs.
attempting to multi-task all in one go.
Allocate anywhere from 2-3 hours for your meal prep end-to-end.
That includes prepping and washing vegetables, cooking, all the
way to doing the the dishes!
Meal prepping on Sunday is a great habit to get into. It helps set
you up for a solid week, and you can carve out the time. Aim to do
your meal prep either first thing in the morning or last thing at
night. Doing it in the middle of the day may make you feel like your
entire Sunday was spent in the kitchen meal prepping, which might
not be what you consider a #SundayFunday.
Remember: two hours in the kitchen on a Sunday can save you a
TON of time during the week!
W W W . T H E W E R K L I F E . C O M
STEP 5
STORAGE
Your last and final step is to store your food. Did you really
#mealprep if you didn’t store it in containers and take an insta-
worthy pic? Portion out your food according to your meal prep
calendar in separate containers. Be sure to store your food
properly in glass or plastic containers (if choosing plastic, be
sure that they’re microwave-safe).
Come Monday, after a dreadful morning of fighting yourself to
get out of bed – you have one less thing to worry about. Warm
up your breakfast, grab your lunch to go, and give yourself a pat
on the back knowing that dinner’s ready for you
when you come home.
W W W . T H E W E R K L I F E . C O M
BEFORE YOU GO
You should be proud. Meal prepping is NOT easy, and
you've already taken some great steps to set yourself up for
success. Every small habit you make adds up to a bigger
outcome! And you, my friend, are on track to improving your
lifestyle with healthier eating.
As you amp up your meal prep game, it's important to make sure
that it's custom to you and your preferences. Maybe you only
like to prep for 3 days, vs. 5. Maybe you only want to prep
lunches and dinners, and make your breakfasts fresh daily.
That's completely fine, do what works for you! Think of this as a
guide to help you get started, but the details are all yours.
We're so excited for you to have joined The Werk Life fam, and
we can't wait to stay in touch!
Questions? Give us a shout at info@[Link].
psst! let's stay connected.
@ t h e w e r k l i f e
© The Werk Life Media Limited 2021
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W W W . T H E W E R K L I F E . C O M
