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5 Tips for Meal Prepping for Busy Professionals

Jacquole Johnson • December 21, 2024

Meal prepping is a game-changer for busy professionals looking to save time, eat healthier, and reduce stress during the week. It’s not just about convenience—it’s about setting your family up for success with meals tailored to your unique health goals. Here are five practical tips to help you get started, along with a scripture verse to inspire your efforts.


1. Involve Your Family in Meal Selection


Meal prepping doesn’t have to be a solo task. Involve your family in the process by asking them what meals they’d like to enjoy during the week. This not only gets their buy-in but also ensures they’ll look forward to eating the meals you prepare.


For example, I ask my children each week what meals they’d love to have. Their suggestions help me plan, and I make small adjustments to suit our needs, like swapping zucchini spirals for pasta noodles to accommodate different metabolisms. This teamwork creates a sense of connection and makes everyone feel invested.


“Commit to the Lord whatever you do, and he will establish your plans.” – Proverbs 16:3


2. Start with a Weekly Plan


A little planning goes a long way. Before you grocery shop, write down the meals you’ll prepare and make a detailed list of ingredients. This not only keeps you organized but also helps you avoid unnecessary purchases.

Consider prepping versatile staples like grilled chicken, roasted vegetables, and quinoa that can be mixed and matched throughout the week. Having a plan reduces decision fatigue and keeps your goals on track.


3. Prep in Batches


Batch cooking is a time-saver! Set aside a few hours to prepare large portions of your favorite proteins, veggies, and grains. Divide them into individual containers for grab-and-go meals or use them as building blocks for fresh dishes during the week.

For instance, roasted sweet potatoes can double as a breakfast side or a dinner base, while grilled salmon can top a salad or pair with steamed spinach for lunch.


4. Use Simple Swaps for Healthier Meals


Meal prepping is a great opportunity to make healthier choices that fit your family’s unique needs. Simple swaps like cauliflower rice for regular rice or lettuce wraps instead of tortillas can make a big difference.


Adjust the meals slightly based on preferences and goals. For example, I reduce refined carbs in some meals by replacing pasta with veggie alternatives like zucchini noodles or spaghetti squash. These tweaks are quick, nutritious, and delicious!


5. Incorporate Snacks and Grab-and-Go Options


Don’t forget snacks! Prepping healthy options like boiled eggs, veggie sticks, hummus, or protein-packed energy bites keeps you fueled between meals. Stock up on convenient containers to portion out these snacks for easy access throughout your busy day.

Adding variety to your snacks helps curb cravings and keeps you on track with your goals.


Meal Prepping with Purpose


Meal prepping is more than a task—it’s a way to steward your time and health well. By involving your family, planning ahead, and making intentional swaps, you’ll save time and create meals that nourish your body and spirit.


“So whether you eat or drink or whatever you do, do it all for the glory of God.” – 1 Corinthians 10:31



At FLXX Fitness & Wellness, we believe that meal prepping can fit into any lifestyle, even for the busiest professionals. With a little effort and planning, you can enjoy meals that fuel your body, mind, and spirit while spending more time with the people you love.

What’s your favorite meal prep tip? Share it in the comments below—we’d love to hear from you!

When I Decided Enough Was Enough

By Jacquole Johnson • December 21, 2024
I want to share something personal with you because I know what it feels like to struggle, to feel defeated, and to wonder if change is even possible. Several years ago, I was stuck in a cycle I didn’t know how to break. I avoided the scale because seeing those numbers felt like more than just a reflection of my physical weight—it felt like a judgment of who I was as a person. Every time I tried to change, I ended up feeling more hopeless. I was tired, anxious, worried, and constantly exhausted. But one day, something shifted. I looked at my life and thought, I can’t keep living like this. I decided enough was enough. It started with a decision to get some accountability. I worked with a coach who didn’t just hold me accountable but encouraged me to believe in myself. I began making changes to my eating habits. I learned to eat in moderation, even though it felt uncomfortable at first. I discovered that some of the foods I loved weren’t good for me—not just physically but emotionally—and I let them go. The first few weeks were tough. I doubted myself and questioned if it was worth it. But as I kept going, something amazing happened. I started feeling better. I had more energy. I felt lighter—not just in my body, but in my spirit. Over time, I released 30 pounds and never looked back. That was when the real transformation began. Once I felt stronger and more in control of my eating, I started exercising. I can’t even describe how much that changed the game for me! Not only did it help me keep the weight off, but it also gave me a sense of confidence and peace I hadn’t felt in years. Now, four years later, I’ve kept the weight off. But the most incredible part of this journey isn’t the number on the scale—it’s who I’ve become. I’m a better wife, mother, daughter, friend, and sister because I decided to stop playing the victim and take responsibility for my health. None of this would have been possible without God. He has worked on me in ways I never imagined. My transformation wasn’t just physical; it was spiritual. God showed me that my worth was never tied to the scale or my struggles. He reminded me that I was created for more and that with Him, all things are possible. “I can do all things through Christ who strengthens me.” – Philippians 4:13 If you’re reading this and you feel stuck, I want you to know that I see you. I’ve been there. You are not alone in this, and you are not hopeless. Change doesn’t have to happen overnight—it starts with one small decision, one step forward, and trusting God to walk with you through it. At FLXX Fitness & Wellness, we believe in transformations that go beyond the physical. We believe in helping you find balance, healing, and strength in every area of your life. If you’re ready to take that first step, I’m here to walk with you. You don’t have to do this alone. Let’s do this together, one day at a time. You’ve got this—and more importantly, God’s got you. – Coach J

5 Ways Faith Can Empower Your Fitness Journey

By Jacquole Johnson • December 21, 2024
The new season is a great reason to make and keep resolutions. Whether it’s eating right or cleaning out the garage, here are some tips for making and keeping resolutions.
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