Starting meal prep for the first time? This is the only grocery list you need. $40. One trip. An entire week of food.

Proteins — $15

• 2 lbs chicken breast ($7)

• 1 lb ground turkey ($5)

• 1 dozen eggs ($3)

Carbs — $5

• 2 lb bag of rice ($3)

• 3 sweet potatoes ($2)

Vegetables — $10

• 2 heads broccoli ($3)

• 1 bag frozen stir-fry veggies ($2)

• 1 bag baby spinach ($2.50)

• 3 bell peppers ($2.50)

Pantry Staples — $8

• Olive oil ($4) — lasts 2-3 weeks

• Soy sauce ($2) — lasts a month

• Garlic + lemon ($2)

Seasoning — $2

• Salt, pepper, garlic powder, paprika (buy once, lasts months)

Total: ~$40

This makes 10 lunch/dinner containers, 6 breakfasts, and snack portions. That's roughly $2.50 per meal.

Compare that to fast food ($10-15), delivery ($20-30), or "healthy" premade meals ($12-18).

Meal prep doesn't just save time. It saves hundreds of dollars per month.

FuelPrep members get a new plan like this every week, plus a full course on mastering the system. Start your free trial today 👇

The average household throws away $1,500 of food per year. That's not a willpower problem — it's a planning problem.

Here are the 5 biggest reasons food goes to waste and how to fix each one:

1. Buying without a plan

You grab "whatever looks good" and half of it goes bad before you use it.

→ Fix: Write your meals for the week BEFORE you shop. Buy only what's on the list.

2. Overbuying fresh produce

Those beautiful strawberries? They last 3 days.

→ Fix: Buy frozen for anything you won't eat within 48 hours. Same nutrients, lasts months.

3. Not seeing what you have

Food gets buried in the back of the fridge and forgotten.

→ Fix: Clear containers + labels. First in, first out. New food behind old food.

4. Cooking too much of one thing

You made a huge pot of soup and got sick of it by day 3.

→ Fix: Freeze half immediately. Pull it out next week when it feels fresh again.

5. Ignoring expiration strategy

You eat Thursday's meal on Monday and Monday's meal goes bad.

→ Fix: Eat meals in order. Label every container with the day it's for.

Meal prep solves all 5 of these by default. When every meal is planned, purchased, and packed — nothing gets wasted.

At FuelPrep, we provide the weekly plans so you never have to figure this out alone. 💪

If you think eating healthy is expensive, these 5 meals will change your mind. Every one costs under $5 per serving and takes under 30 minutes.

1. Chicken Stir-Fry Bowl — $3.80/serving

Chicken thigh + frozen stir-fry veggies + jasmine rice + soy sauce. Season the chicken with garlic powder and a splash of soy sauce. Cook rice, sauté chicken, toss in veggies. Done in 20 minutes.

2. Turkey Taco Bowl — $4.20/serving

Ground turkey + black beans + rice + salsa + shredded cheese. Brown the turkey with taco seasoning (cumin, chili powder, garlic, paprika). Layer everything in a bowl.

3. Sweet Potato & Egg Hash — $2.50/serving

Cubed sweet potato + 2 eggs + spinach + hot sauce. Roast sweet potatoes at 400°F for 20 min, then fry eggs and wilt spinach. The cheapest meal on this list.

4. Peanut Noodles — $3.10/serving

Whole wheat spaghetti + peanut butter + soy sauce + lime + frozen edamame. Mix PB + soy sauce + lime for the sauce. Toss with hot noodles and edamame. 15 minutes.

5. Greek Chicken & Rice — $4.50/serving

Chicken breast + rice + cucumber + tomato + feta + lemon. Season chicken with oregano and lemon. Roast, chop, serve over rice with fresh veggies.

All of these meal prep beautifully — make 4-5 servings at once and you've got lunches for the week.

Want the full weekly plan with shopping lists and prep timelines? That's what FuelPrep members get every single week. 🔥

Most people waste 45 minutes every night figuring out what to eat. That's over 5 hours a week just on decisions and cooking — not counting cleanup.

I started batching everything on Sundays. Two hours. Five days of meals. Done.

Here's the framework I use:

1. Pick 2 proteins, 2 carbs, 3 vegetables. That's it. Don't overthink variety — consistency beats creativity when you're busy.

2. Cook everything at once. Sheet pan the proteins + roasted veggies. Rice cooker handles the carbs. You're not cooking — you're assembling a production line.

3. Portion into containers immediately. Don't wait until it cools. Warm food, straight into containers, fridge. You'll thank yourself on Tuesday at 12:30 PM.

4. Rotate weekly. Swap one protein and one veggie each week. You get variety over time without decision fatigue in the moment.

This isn't gourmet. It's strategic. And it saves me $200+/month on takeout while eating way better.

If this resonates, FuelPrep is where I share a new ready-to-go plan every Sunday — recipes, grocery lists, macros, all of it. Built for people who'd rather spend 2 hours once than 45 minutes every night.