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@thewerklife.com.

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