Healthy Meal Planning: A Complete Meal Prep Guide

Meal Prep means preparing meals in advance, usually for the entire week, in a single cooking session.

Proven benefits:

• Calorie control - you know exactly what you're eating
• Time savings - 2-3 hours on Sunday vs. 1 hour daily
• Money savings - buy in bulk, no waste
• Consistency - no more bad decisions when you're hungry
• Balanced nutrition - plan macronutrients correctly

Step 1: Plan the menu

Choose 2-3 protein sources, 2-3 carbohydrate sources, and 3-4 types of vegetables for the week.

Step 2: Make the shopping list

Calculate exact quantities. One person needs approximately:

• 1.5-2 kg protein (meat, fish) per week
• 2-3 kg vegetables
• 1-1.5 kg carbohydrates (rice, potatoes)

Step 3: Batch cooking

Cook everything on the same day:

• Put the rice/potatoes on to boil
• Oven for meat/fish
• Pan for sauteed vegetables

With FitAzi, you automatically get a shopping list and recipes for the entire week, adapted to your preferences.

Mediterranean Chicken Bowl

200g herb-seasoned chicken breast, 150g brown rice, cherry tomatoes, cucumbers, olives, feta. Dressing: olive oil + lemon + oregano.

Asian Salmon with Vegetables

150g oven-baked salmon with soy sauce and ginger, 150g rice, broccoli and peppers sauteed with garlic.

Chili con Carne (vegetarian optional)

Ground meat (or lentils) with red beans, tomatoes, corn, peppers. Served with rice or tortilla.

Vegetarian Buddha Bowl

Spice-roasted chickpeas, quinoa, avocado, roasted beetroot, hummus, seeds.

Essential rules:

• Meals keep for 3-4 days in the fridge
• For longer, freeze portions for days 5-7
• Use airtight containers made of glass or quality plastic
• Label with the preparation date
• Reheat to at least 74 degrees C for safety

Foods that freeze well: cooked meat, soup, rice, pasta, chili, curry.

Avoid freezing: salads, boiled eggs, raw vegetables, products with lots of mayonnaise.