Meal Prep Tips From The Healthiest People On Instagram

meal prep tips photo by fitwomeneat

Instead of tapping into my own meal prep experience to provide helpful insight and motivation, I wanted to share the best meal prep tips from my favorite Instagrammers who promote healthy lifestyles and eating.

I’ve come a loooong way, but I’m always trying to improve. One of the best ways to do that is by asking for help, direction and advice from people who get it.

The ten people below are an example of the few who get it.

They each approach health in a realistic way and have incorporated meal prep into their everyday lives to reach their own goals. They have all in some way inspired me on my journey, and I know they’ll inspire you too. I’m pumped about the advice they have to share!


Marek never lets us down with colorful vegetarian meal preps, packed with variety. He always includes calorie and macro information (something I’d like to get better about) and if you see something you like, you may get one of his recipes if you reach out to him. Oh, and he’s also a crepe expert.

 Marek’s money-saving meal prep tips:

Always base your meal prep on what’s on sale. It produce is on sale, it means that it’s in season (fresh) and it will force you to be innovative in the kitchen, as sales change every week. Eventually, you’ll save money. That’s how I have been doing it. I never plan recipes before shopping unless it’s something that doesn’t require fresh produce.

A low carb and lower calorie carb line-up lower calorie line-up: . Eat your colors 😋 . Line-up; . 1. Spinach egg/egg white waffle omelets . . 2. Slow cooker shredded salsa chicken with spaghetti squash and brussel sprouts . 3. Chocolate cranberry protein energy balls . 4. Turkey burger with sweet potatoes and purple cabbage . 5. Strawberries with almonds . 6. Fresh salad full of veggies and baked tofu . #mealprepsunday #foodporn #mealplan #mealprep #macros #fooddiary #nutrition #diet #mealprepideas #whole30 #fitspiration #eatright #wholefoods #healthy #iifym  #fitnessmeals  #dieta #fitfood #cleaneating #cleaneats #mealprepmonday  #mealprepping #mealplanning #foodprep  #weightloss #healthyfood #mealprepdaily  #mealprepmondays

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Pelin of Fitwomeneat is one of the most creative home cooks I’ve come across on Instagram, and it’s not just because of the adorable faces she draws on her fruit and eggs. One of my favorite parts about her account is that she goes above and beyond with her preps by including interesting ingredients I would never even think of using! She also isn’t shy about sharing the realities of meal prepping, like the fact that it can take 6 hours or sometimes becomes a total mess.

You can find her recipes here.

Pelin’s practical, honest meal prep advice:

A clean kitchen and kitchenware helps! If the kitchen and kitchenwares are dirty and messy, you don’t even feel like beginning meal prepping or you want to quit in the middle.

If I say this took only 2 hours of my time?! Don't believe me 😂 It took about 5-6 hours ( including shopping & cleaning) and I am pretty fast but this week I cooked 32 meals 🙈 So I am pretty exhausted but definitely worth it! ❤️. . ▪️BREAKFAST: Scrambled eggs- Sautèed baby spinach with cranberries and cherry tomatoes. ▪️LUNCH: Soy sauce and garlic marinated chicken- quinoa with sautèed red onion and bell pepper mix. ▪️DINNER: Tomato and chickpea rice- steamed broccoli- delicious lean beef patties. ▪️SNACKS: Protein waffles/pancakes- boiled eggs- cherries, apple- raw veggies and nuts. . Cheers! ——————————————- 🇹🇷🇹🇷🇹🇷⬇️ Tüm bunlari hazirlamak yalnizca 2 saatimi aldi desemde inanmayin😂 cünkü alisveris ve temizlemekte dahil olmak üzere yaklasik bir 5-6 saatimi aldi ve aslina bakarsaniz hizliyimdirda famat bu hafta bir günde toplam 32 ögün hazirladim 🙈O yüzden cok yorgunum fakat her dakikasina degdi!. . ▪️KAHVALTI: Cirpilmis yumurta- yaban mersini ile sotelenmis bebek ispanak ve ceri domates. ▪️ÖGLEN: Soya sosu ve sarimsakla marine edilmis tavuk- sote kirmizi sogan ve renkli biberler ile kinoa. ▪️AKSAM: Domates ve nohutlu pilav-buharda pismis brokoli- az yagli köfe. ▪️ARA: Protein waffle/pankek- haslanmis yumurta- cig sebze ve kuruyemis- kiraz, elma. . Sevgiler!

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Melissa keeps it real every week with gorgeous meal preps that include instructions on almost every post (like the one below). As a registered dietician (among other things), she knows what she’s talking about when it comes to nutrition, fitness and weight loss. Also, she’s one of the nicest people I’ve met on Instagram.

You can check out Melissa’s recipes here.

Melissa’s advice for realistic meal prepping:

Meal prep doesn’t have to be an entire week. It’s what works for YOU. It can simply be doing two days or three days. And to not get too complicated with recipes. Enjoy. Have fun. But make simple foods that come from the earth.

It's been a day! Whoa! Thankfully I have my dinner prepped before my event! Have a great night babes 🌟

A post shared by melissa rifkin ms rd cdn cso (@confessionofadietitian) on


Mary’s tag line used to be “not your typical meal prepper” (before she launched her local prep delivery service where she’s based in Belgium!) and she definitely lives up to that. Not only does Mary prep a variety of healthy foods with loads of flavor, she also preps flavored water and other healthy beverages. I love it. And if you want the details on how she makes her food, watch her stories on Instagram — she shows every step.

Mary’s easy-to-follow meal prep advice:

When you’re just starting, focus on choosing easy-to-cook and bulk-packaged meals that store well. Keep the fancy creations for a fresh, one time meal.

If you've fallen into a meal prep rut, it's time to try this chicken & ricenoodles combination!

A post shared by #NeverNotMealprepping (@chubbyinshape) on


Kat is a legit chef and probably one of my favorite Instagrammers ever. Her meal preps are a lot like mine: simple, colorful and quick. She knows food and her way around the kitchen better than most, and I’m inspired by her range when it comes to cooking. On top of simple meal preps, she can whip up fancier (and still super healthy) dishes as well.

Check out Kat’s recipes here. 

Kat’s encouraging meal prep tips:

Don’t bite off more than you can chew (bad pun!) pick only lunches, dinners or snacks and focus on completing your meal prep and doing those well! for example, try making only your lunches for a week. get fast and good at that, then try making lunches AND snacks. you can gradually build your own meal prep without getting overwhelmed.


Looking for real, anti-diet fitness and health advice? Look no further, Leslie Hooper has you covered. While Leslie’s account is not dedicated to meal prep, she puts out the most specific and educational health, food and weight loss content on Instagram. You won’t find a shred of BS on her page or her site, which is also packed with more in-depth info about the challenges surrounding weight loss (and how to beat them).

Check out Leslie’s site for weight loss and health info.

Leslie’s healthy lifestyle advice that will help you keep going:

There shall be no “zero” days. The best advice I can give my clients is to live by the code of “no zero” days. A zero day is a day where you do absolutely nothing that gets you closer to your goal. The system is, every day, you take action. no matter what. you eat one vegetable. you do one push-up. drink one glass of water. That’s the rule: foot over threshold before butt to chair. Every single day.


Amanda is a huge inspiration for me, and she’ll inspire you too with her vibrant healthy meal preps that always include macro and calorie information. As a meal prep and meal plan master, Amanda also shares healthy swaps for office/airport snacks as well as information on the health benefits of specific foods like eggs, cherry tomatoes and turmeric to name a few.

You can check out Amanda’s site here for meal prep recipes and more.

Amanda has three meal prep tips for you:

  1. Don’t be afraid to start small – even just prepping snacks or lunches can be super helpful

  2. Get the right food storage. Just ordering a bunch of Tupperware is motivating enough to have you prep food! With empty containers staring at you, you won’t want to let them down. I get 32 oz mason jars for salad jars, 16 oz for overnight oats and an array of glass Tupperware for meals and snacks. If you get plastic Tupperware, make sure it’s BPA free!

  3. Invest in low sodium seasonings. Having to figure out the exact herbs and spices can add a whole other layer to your meal prep. Having some go-to seasonings like Everything Psicy & Garlic Lovers seasoning by Flavorgod can take some of the guesswork out of flavoring your food. Plus, just by switching up the seasoning alone, you can make it feel like a whole new recipe!

Salad bowl progression – Tex Mex style 😍 Check out this bowl of deliciousness and full info below: 1️⃣ Veggies – 2 cups spinach, 1/2 cup white onion, 1/2 bell pepper & 1/2 cup cherry tomatoes 2️⃣ Protein – 4oz Ground Turkey seasoned with everything spicy @flavorgod 3️⃣ Good Fats – 1/2 an avocado 🥑 (I won't charge you guys extra 😜) 4️⃣ Carbs – 1/4 cup corn, 1/4 cup black beans & 1 tbsp balsamic glaze Inspired by @nessasphere — #mealprepmonday #mealdiary #fooddiary #mealprep #mealprepideas #cleaneating #fitnessmeals #food #foodporn #healthyfood #gymfood #fastfood #fitfoodporn #cleaneats #macros #cleaneating #foodprep #foodforfuel #mealpreponfleek #fitfoodporn #foodfacts #caloriecounting

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It’s no secret that I adore Steph and AB from FitCoupleCooks. I even did a full interview with them a few months ago! They run the number one channel on YouTube for meal prep and both have backgrounds as professional chefs and health coaches. What makes their meals stand out is their success with taking unhealthy classics, like nachos below, and making them into healthy, preppable meals. I love it.

Check out their YouTube channel here with loads of recipes and informational videos.

Meal prep advice from FitCoupleCooks:

We have 40+ meal prep recipes on our YouTube channel. For anyone that needs variety you can easily create five different dishes from our channel, freeze them and give yourself the gift of options throughout the week. Some don’t even realize that variety might help them eat healthier. We always ask people, “What have you been eating for breakfast for the last year?” (of course, with a smile). We find the people usually eat the same thing every day and follow the same routine without even realizing it!


Leigh is a good friend of mine and a senior editor at MindBodyGreen. She’s a huge advocate for intuitive, healthy eating and listening to your body. Oh, and I can’t forget to mention her amazing book, A Rainbow Of Smoothie BowlsI love Leigh’s Instagram account because she shows how easy and simple it is to use fresh, quality ingredients to create beautiful, balanced meals.

Leigh’s super important meal prep tip:

Look for food blogs and cookbooks that offer up recipes with 10 ingredients or less. There’s nothing that makes you feel like giving up more than spending your entire paycheck on groceries and then spending your entire day in the kitchen. Trust me, with simpler meals the end result will be just as good.



Joe at Strengthlete puts some amazing advice on Instagram, encouraging his audience to “build options, not restrictions.” This approach to health is so refreshing, and even though his account isn’t dedicated to meal prep, you will get some much-needed perspective on what’s really healthy — and what’s not. The post below is a perfect example.

Check out Joe’s resource for smart weight loss and nutrition here. 

Joe’s straightforward meal prep advice:

If you prep on Sunday, never make food that’s meant to last longer than Monday – Wednesday.  If you prep on Sunday and open that Tupperware on Friday, I guarantee it’s not going to be appetizing. Keep it as fresh as possible at all times.

I hope you found at least one of these healthy eating and meal prep tips helpful. Or maybe you found a new awesome account to follow and get inspired by!

Do you want to start taking meal prep more seriously to stay on track? Sign up below for more actionable tips, recipes and free meal plans delivered straight to your inbox.

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