In a society grappling with health issues, it’s no surprise that many people struggle to eat well. When you ask why, the common response is that cooking is too hard or time-consuming.

I get it. The thought of preparing a week’s worth of meals feels about as overwhelming as trying to assemble IKEA furniture without the instructions. But listen, if you can binge-watch an entire Netflix series in one weekend, you can absolutely master meal prep.

How to Make Healthy Meals In Less Time

Welcome to the world of the 4 P's: Plan, Purchase, Prepare, and Package.

With this meal-prep system, you can take control of your nutrition and conquer the challenge of healthy eating.

1. Plan Your Ingredients

Before you even think about stepping foot in a grocery store, take a moment to plan your meals. Otherwise, you’ll be wandering the aisles like a lost tourist, throwing random things in your cart—next thing you know, you’re at home with three bags of shredded cheese, some frozen waffles, and no actual meals.

Here’s how to do it right:

• Choose Your Meals Wisely – Think about what you actually enjoy eating. Because if you force yourself to eat plain chicken and steamed broccoli every day, by Wednesday you’ll be diving face-first into a pizza.

• Balance Your Nutrients – Aim for a mix of protein, healthy fats, and complex carbs. Your body will thank you later.

• Keep It Simple – Pick recipes that are easy to make and require minimal ingredients. Save the five-star, 20-ingredient gourmet meals for the weekend.

• Make a Grocery List – Write down exactly what you need. Going into a store without a list is like going into battle unarmed.

2. Purchase the Food

Now that you’ve got your plan, it’s time to get the goods. And here’s where things can go sideways real fast. You ever notice how people walk into the grocery store with one mission, but somehow leave with things they didn’t need?

“I came in for eggs and now I got a cart full of organic kombucha, a 10-pound bag of almonds, and a new air fryer.”

Stick to the plan. Here’s how:

• Shop the Perimeter – That’s where the fresh foods live. The middle aisles? That’s where you find the cookies, chips, and frozen pizza calling your name.

• Buy in Bulk – If you know you’ll go through a lot of something (like chicken breasts or oats), get the big pack and save money.

• Go When It’s Less Crowded – Trying to grocery shop at 5:30 PM on a Monday is like trying to get out of Times Square on New Year’s Eve. Avoid the madness.

• Use a Delivery Service – If walking into a grocery store feels like a full-contact sport, just order online and save yourself the hassle.

3. Prepare the Food

Alright, now you’ve got all your ingredients. Time to cook.

“But Coach Joe, cooking takes too long.”

Listen, you don’t have to spend hours in the kitchen like you’re auditioning for MasterChef. You just need a simple and efficient system.

Here’s how to do it:

• Dedicate Two Days to Meal Prep – Pick two days (like Sunday and Wednesday) and set aside an hour or two to cook everything. That way, when Monday hits, you’re not scrambling to figure out what to eat. Also, the Wednesday meal prep gives you fresh meals for the remainder of the week, so your steak isn't as tough as shoe leather.

• Use a Batch Cooking Strategy – Cook large portions of staples (chicken, rice, roasted veggies) so you can mix and match throughout the week.

• Keep It Easy – Sheet pan meals, slow cooker recipes, and air fryer dishes are your best friends. Let technology do the heavy lifting.

• Get the Right Tools – A sharp knife, a big cutting board, and some good pans will make your life a whole lot easier.

• Make It Fun – Put on a podcast, listen to music, or pretend you’re on a cooking show. Whatever makes it enjoyable.

4. Package in Stainless Steel Containers

Ever think, why do I have 27 Tupperware lids and ZERO matching containers?!

This is where a lot of people mess up. You did all that work, and now you’re just going to shove your food into whatever random container you find? No way. That’s like packing a designer suit into a trash bag and hoping it doesn’t wrinkle.

Here’s why stainless steel containers are the move:

• They Keep Food Fresh – Unlike plastic, which can get all funky and stain from tomato sauce (you know what I’m talking about).

• They’re Safer – No harmful chemicals leaching into your food.

• They’re Durable – They won’t crack, warp, or melt when you reheat your meal.

• They’re Eco-Friendly – Because let’s be honest, we could all do a little better for the planet.

Portion out your meals, stack them neatly in the fridge, and boom—you’ve got a week’s worth of healthy food ready to go. No more standing in front of the fridge at 8 PM, wondering if you should just order takeout.

Final Thoughts: Why This Works

My most successful clients follow these proven meal-prep principles to save time and stay on track. And guess what? They don’t have to stress about what to eat every day. They don’t waste money on overpriced takeout. They feel better, look better, and perform better in every area of life.

So, if your way is working, awesome job—keep doing what you’re doing.

But if your way is not working—if you find yourself constantly reaching for junk food, skipping meals, or making excuses—then it’s time to make a change.

Why not join our team?

I’ll personally guarantee your success when you follow the proven plan.

Summary

Eating healthy doesn’t have to be complicated. With the 4 P’s—Plan, Purchase, Prepare, and Package—you can streamline your meal prep and take control of your nutrition. Start by planning your meals for the week, shopping with a purpose, batch cooking efficiently, and storing your food in quality containers. Stick to simple, nutrient-dense meals that fuel your body, save time, and eliminate the stress of daily meal decisions. If you’re tired of the guesswork and want a proven system that works, this is your chance to take control.

To your success,

Coach Joe

Joseph Arangio helps 40+ men and women get leaner, stronger, and happier. He's delivered over 100,000 transformation programs to satisfied clients around the globe. If you want to lose weight from home, with the best online longevity personal trainer, or you want to visit the best age-management personal trainer in the Lehigh Valley, you can take a free 14-day trial.