Eat Well Without the Meal Prep Madness

Not every week is a “meal prep” week…

Sometimes life’s crazy, your energy’s low, or you just don’t have the patience to scroll for recipes. 

That’s where this list comes in!

It’s what our personal trainers recommend when they want to eat well — without spending all day in the kitchen, living off snacks, or ordering takeout (again).

Our “Summer Edition” Grocery List for Lazy Weeks:
(Feel free to steal this or tweak it to fit your style)

✅ Pick 2–3 proteins

• Rotisserie chicken
• Grilled chicken thighs or shrimp skewers
• Turkey burgers or grass-fed beef patties
• Canned tuna or salmon (great for salads or wraps)
• Salmon or chicken breast (can bake or grill in bulk)
• Greek yogurt or cottage cheese
• Eggs (of course)

✅ Grab 2–3 veggie options (fresh or frozen)

• Bagged salad or kale slaw mix
• Cherry tomatoes, cucumber, bell peppers
• Zucchini or asparagus (grill or roast in batches)
• Frozen stir-fry mix (just heat + go)

✅ Pick 1–2 easy carbs

• Berries, watermelon, peaches
• Pre-cooked quinoa or brown rice
• Sweet potatoes (can grill or microwave)
• Whole grain wraps, tortillas, or pita

✅ Add a few “extras”

• Avocados
• Hummus
• Salsa, tzatziki, or guac packs
• Primal Kitchen dressings or BBQ sauce
• Sparkling water, cold brew, dark chocolate squares
• Electrolyte mix for hot days

Here’s the deal:

When your fridge is stocked up with a few basics that can be mixed, matched, and tossed into a bowl or wrap...

You don’t have to constantly ask “what’s for dinner!”

Fewer decisions = more follow-through.

PS. If you’re ready to kickstart a healthy routine so you can start feeling energized, confident, and in control of your fitness journey without the frustration of plateaus or the pain of ineffective strategies we're here to help! At Method3 Fitness, our nutrition coaches help our clients find solutions that last a lifetime.

Each individualized nutrition plan is oriented around striking a balance between what nourishes your body and what makes you smile. Our San Jose nutrition coaches will tailor a program to your lifestyle to help you gain energy, stay active and enjoy the foods you love!