Meal Pre for a week

Meal prep is a great way to avoid eating junk and makes your diet much more manageable.
I prep 6 days of food every Sunday (Sunday is cheat day so no prep for this)

You need a good food scales so you can weigh everything based on your goals and macro requirements. You’ll need to work out you calorie requirements based on your weight and activity level. And you’ll also need some good plastic trays that are freezer and microwave safe.

I pretty much cook everything at the same time, you don’t want to spend the whole day cooking, a weeks prep should take no longer than between 1 or 2 hours.

Make variations of the same foods so you aren’t cooking a ton of different things but you also don’t get bored of eating the same thing, I usually make 3 different flavours of chicken and 3 fish and 1 beef which are split over the 6 days. And it’s all cooked in the oven at the same time. While that’s cooking, I also throw some potatoes and carrots in the oven (I love roast carrot) And boil my pulses and cook any veg.

So for me an average weeks food looks kinda like this:
2 portions of chipotle marinated chicken
2 portions of honey mustard chicken
2 portions of Chinese style chicken
2 portions of cod loin
2 portions of salmon
2 portions of prawns
6 portions of beef (kebabs or pulled beef usually)
4 portions of rice
4 portions of giant cous cous or rice noodles
4 portions of potato/sweet potato
6 portion of broccoli
6 portions of peas
6 portions of french beans
6 portions of carrots
6 portions of mushrooms

With everything cooking at the same time, you aren’t stuck in the kitchen the whole time, I usually do this on Sunday morning and get on with housework while everything is cooking

When everything is cooked I mix up a protein, a carb and 2 veg in each Tupperware trying not to have the same combinations in each meal. So I’ll have one chicken, one beef meal and one fish meal every day. One of these meals don’t include a carb. This is my final meal before bed.
These are all main meals, apart from this I prep 3 breakfasts with 1 chicken sausage or 1 50% fat pork sausage, 2 bacon medallions( all fat removed) mushrooms, scrambled egg whites and also 3 portions of oats with peanut butter. Which I eat on alternate days.
Snacks are portioned out too.
Greek yogurt with honey and a rice cake (pre training)
Protein shake (post training)
2 pieces of fruit daily
Home made protein bar
Home made fruit smoothies (I use pre frozen berries)
Nuts and yogurt
Carrot sticks and home made hummus
Again I alternate these so im not getting bored of eating the same thing.
When I have a chocolate craving I’ll have a bar of Lindt salted dark chocolate.

This is all weighed depending on your macro requirements, I’m train hard so for me this is based on 4 small main meals and 3 or 4 snacks with enough calories that I have around 500calories deficit currently because I’m needing to drop a little body fat.... I aim for 40% protein, 30%carb, 30% fat daily but will change this depending on if I’m building, maintaining or cutting.

I keep 2 days main meals and one cooked breakfast in the fridge and all the other cooked breakfasts and main meals go in the freezer. Then I take a full day out of the freezer in the evening the day before I want to eat them and let them defrost in the fridge.

If you can discipline yourself to meal prep regularly, it means that for 2 hours of work you have a whole weeks worth of food prepped and are unlikely to go off diet when you can’t be bothered to cook. And as you can see it’s a lot of food. I eat 7 or 8 times a day, never going more than about 2 hours without eating so even when I’m cutting, I never get hungry ....and I get to have some sweet stuff without eating loads of junk

I hope this helps