Starting meal prep is exciting… for the first week. But what about month 3, when you’re bored of chicken and rice, or week 5, when you’re tired of Sunday cook-ups?
This lesson is about keeping meal prep fun, flexible, and realistic — so it becomes a lifestyle, not a short-term challenge.

3 Keys to Sustainability

  1. Variety Without Overwhelm 🍛

    • Rotate 2–3 meal options per week instead of cooking 7 different recipes.

    • Use “meal formulas” to mix things up without reinventing the wheel.

    • Example:

      • Protein + grain + veg (chicken + rice + broccoli).

      • Protein + 2 veggies (salmon + green beans + peppers).

  2. Plan for Real Life 🗓️

    • Don’t prep every single meal — leave space for spontaneity (eating out, family dinner, leftovers).

    • Think 70/30: prep 70% of meals, leave 30% flexible.

  3. Make It Enjoyable 😋

    • Prep meals you actually like — never force yourself to eat food you dread.

    • Spice blends, sauces, and toppings keep meals fresh and fun.

    • Get the family involved — let kids or partners pick one meal each week.

Pro Tips for Long-Term Success

  • Batch & Freeze: Double up recipes and freeze extras — future-you will thank you.

  • Seasonal Swaps: Change recipes with the seasons to keep flavours interesting.

  • Quick Wins: Always have a 10-min “go-to” meal (e.g. wraps, omelette, salad jar).

Mini Reflection

👉 What’s one simple tweak you can make to keep meal prep exciting for you?
(E.g. trying one new recipe a week, rotating sauces, or swapping protein sources).