How To Nail Your Meal Prep In 5 Weeks
Week 1: General Tips & Ideas
Welcome to my 5-part series on Meal Prepping and how to nail it in 5 weeks in line with your natural menstrual cycle and hunger patterns.
When we think of meal prep, a lot of people have the same image in their head: lined up plastic containers filled with the same exact meals for the entire week.
But meal prep doesn’t have to be that way. Over the next five weeks, I’m breaking down how to make meal prepping actually work for you. Here’s how this series is structured:
Week 1: We start with general tips and ideas to kick things off that I like to follow when I plan my meals
Weeks 2–5: A deep dive into how your cycle phases influence your energy needs, cravings, and nutritional focus and how to meal prep in a way that supports each one.
This series is especially for you if:
You’re tired of standing in front of the fridge at 7 PM asking, “What on earth should I eat?”
You want to be more mindful with your nutrition while still keeping things simple.
You need to be time-efficient, especially on busy weeks when you know you won’t feel like cooking after a long day.
You’d love to save money (and stop throwing away food you forgot to use).
You want variety and inspiration, instead of eating the same three meals on repeat.
You’re working toward weight loss or simply want to feel more energised in your body.
- You want to have food prepared in advance that you actually want to eat
Meal prepping doesn’t have to be rigid, boring, or overwhelming. Done right, it’s a tool for freedom, more energy, less stress, and a rhythm that supports both your lifestyle and your body’s natural cycle.
Welcome to Week 1
We’re kicking things off today with some foundational tips and ideas. Think of this as your warm-up: simple strategies you can start applying right away, no matter your cooking skills, schedule, or goals. Whether you want to stop stressing every night about what’s for dinner, avoid wasting money on food you don’t eat, or finally feel like your meals match your health and weight goals, this is where it begins. Some of these tips may be surprising and unconventional, and others will just make sense and you might have heard them before. But repetition never hurt anybody.
Meal prep doesn’t have to mean eating the same bland chicken and broccoli five nights in a row. It’s about creating variety, ease, and a sense of freedom so you can fuel your body without burning yourself out. Ready? Let’s set you up with the basics so that when we dive into cycle-specific nutrition in the coming weeks, you already have the foundations.
Tip 1: Check The Weather Forecast
Sounds simple, but it’s a game-changer.
Most people think about seasons when choosing what to cook: fresh salads in summer, hearty soups in winter. But it actually goes beyond that. It’s not just temperature that influences your food choices. It’s also the overall weather mood.
Think about it:
A freezing day with crisp blue skies and sunshine can make you crave something fresh and energising, even though it’s cold outside.
Meanwhile, a hot but grey and stormy summer day might have you leaning toward something grounding, like ramen, curry or a baked dish.
Our bodies and moods respond to more than just the number on the thermometer. They respond to light, energy, and atmosphere. That’s why it’s smart to plan your meals not only with the season in mind but also with the week’s weather vibe.
- Sunny vibes → Think bright, colourful, refreshing meals: fresh veggies, citrus flavours, crunchy textures.
- Cloudy, low-energy days → Comfort foods win: roasted veggies, pasta bakes, oatmeal, soups.
- Windy or stormy weather → Grounding, cozy foods: root vegetables, stews, curries.
- Mixed weather → Hybrid meals: warm grain bowls with both roasted and fresh toppings, soups with a side salad, or wraps that balance comfort and freshness.
Meal prep becomes easier (and way more enjoyable) when you allow your food to match your vibe for the week. That way, instead of forcing down a “light cold salad” on a rainy day when you’re secretly craving something warm and cozy, you’ll actually look forward to what you’ve prepped.
Tip 2: Check Your Calendar
Look at your week ahead: social dinners, cinema nights, or other events that might include extra calories. Instead of restricting yourself on the day of the event, plan the all of your meals to balance your weekly intake.
Let’s say you’re meeting your friends for a night out on Saturday and you’re planning to have a few drinks and before you go home you already know you’re going to stop by at your favourite kebab place before heading to home and into your bed. So you might have a 1000 kcal surplus that night (3-4 glasses of wine + the kebab).
Instead of trying to cut 1000 kcal in only one day (because you’re feeling guilty) and risking you’ll binge even more, because you’re starving, you can plan for about 160 kcal lower intake (or higher kcal output) on the other 6 days of the week to balance this out. This is much easier to manage and won’t leave you feeling guilty because you already planned for it.
Think weekly balance, not daily perfection. This allows flexibility, enjoyment, and sustainability.
Track your weekly calories rather than obsessing over every single day. Meal prep isn’t about rigidity. It’s about creating structure that supports your life and your goals.
Tip 3: Prep Ingredients Not Full Meals
Instead of assembling every plate in advance, prep versatile components:
Roasted and fresh veggies
Cooked grains or pasta
Protein options (fish, meat, chicken, tofu, beans)
Fresh salad greens
Mix and match during the week so you’re not bored. This flexibility keeps you eating what you actually want and reduces food waste.
Tip 4: Keep 2-3 Sauces Or Dressings Ready
A quick dressing or sauce switch can transform the same ingredients into completely different meals. Suddenly, salad never feels repetitive, and you’re more likely to stick to your plan.
I usually like to keep something refreshing citrus flavoured and herby (like a vinaigrette) , something rich and creamy (like a yoghurt or tahin dressing) and something I can also use in hot meals (like a tomato sauce or a pesto).
Tip 5: Anticipate Your Cravings And Nutritional Needs By Cycle Phase
This is the part that we’re going to dive deeper into in this series. Each week I’ll break down what your body needs per cycle phase.
Your body changes throughout the month. Cravings, appetite, and energy levels shift with your hormones. You’ll need different micro nutrients per phase and you’ll even have different caloric needs. E.g. during the luteal phase your body actually requires more energy. Sticking to your regular meals and portion sizes during this phase might trigger your PMS. This means some weeks you may need larger portions, extra snacks, or more calorie-dense meals and that’s perfectly okay. Prep with this in mind:
Menstrual phase: iron-rich, soothing foods
Follicular phase: high-protein, energising meals
Ovulatory phase: anti-inflammatory, high-energy foods
Luteal phase: complex carbs, magnesium, healthy fats
The goal is to nourish your body with everything it needs, not restrict it for the sake of losing weight. This will support you throughout your entire cycle, maintain stable energy levels and combat PMS and period symptoms.
That’s it for Week 1! We’ve laid the foundation with practical tips and strategies to make meal prepping feel less like a chore and more like a supportive ritual. Remember: your meal prep doesn’t just save time and money, it also creates space for more mindful choices and less daily stress around food.
Next week, we’ll take things one step further and start looking at how your menstrual cycle influences your nutritional needs and cravings.
We’ll begin with the menstruation phase. A time when your body is naturally calling for more rest, warmth, and nourishment. Think grounding, iron-rich meals that support energy and soothe cramps. By aligning your meal prep with this phase, you’ll start noticing how food cannot only fuel you but also comfort and balance you on a deeper level. So, get ready syncing your kitchen with your cycle!
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