How to Meal Plan in 60 Minutes (Without eating the same thing every day)
It might sound boring, and you’ve heard it a million times, but if you fail to plan, you plan to fail. When anyone comes to me about their fitness or health journey, one of the first things I look at is their food habits.
Meal planning isn’t sexy, but it’s the unsexy work that delivers the best outcomes. That’s why I’m teaching you how to meal plan in 60 minutes or less, without eating the same thing every day — even if you don’t love cooking.
Meal Planning for Success
Having meals prepped doesn’t mean eating the same bland thing every day. Variety is key, but planning ensures you make healthier choices and avoid grabbing unhealthy, last-minute options. Here's how you can do it:
1. Prep Proteins in Bulk
Grill or bake enough chicken, turkey, fish, or tofu for the week. This makes assembling meals easier and helps you mix and match with different veggies or carbs like quinoa, brown rice, or sweet potatoes. Having proteins ready stops you from snacking on unhealthy foods.
2. Stock Your Kitchen
Keep your pantry and fridge filled with essentials like lean proteins, leafy greens, fruits, healthy fats (avocados, nuts), and whole grains. This makes throwing together a quick meal easy and prevents impulsive, unhealthy eating.
3. Mix It Up
Avoid meal prep burnout by changing up your seasonings, sauces, and sides. Use different herbs, spices, and dressings to keep things exciting. As an African woman, I need fresh, flavorful meals to stay consistent. The key to sustainability is enjoyment!
Action Step
Dedicate one day this week to meal prepping.
Plan at least 3-4 meals you can rotate throughout the week, focusing on protein, vegetables, and complex carbs.
This week, I will prep ______ (protein) with ______ (veggies) and ______ (carbs) to stay on track.
Now, let’s put this into action. Below are recipes and a sample 1-week meal plan you can prep in under 60 minutes!
Recipes
1. Jollof Base Recipe
Delicious Jollof Rice
A versatile stew base that can be used with cauliflower rice, regular rice, or low-carb pasta.
Ingredients:
400g tomatoes
1 red bell pepper
1 scotch bonnet
1 medium onion
2 tbsp tomato paste
2 tbsp olive oil
1 clove garlic
1 tsp thyme
1 tsp curry powder
salt to taste
250g cooked basmati rice or cauliflower rice.
Instructions:
1. Blend tomatoes, red pepper, scotch bonnet, and onion until smooth.
2. Heat olive oil, add tomato paste, and cook for 2-3 minutes.
3. Add blended mix and cook for 15 minutes.
4. Season with thyme, curry, and salt.
5. Stir in rice or cauliflower rice and cook for 5 more minutes.
2. Suya Roasted Chicken Recipe
Suya Roasted Chicken
Delicious, protein-packed chicken that’s great for salads, wraps, or main meals.
Ingredients:
500g chicken breasts
2 tbsp suya spice
1 tbsp olive oil
1 tbsp lemon juice
salt to taste.
Instructions:
1. Preheat oven to 200°C (400°F).
2. Marinate chicken with suya spice, olive oil, lemon juice, and salt.
3. Roast for 20-25 minutes until fully cooked.
4. Slice or shred for salads or wraps.
3. Grilled Fish Recipe
Grilled Fish
A light, flavorful protein option.
Ingredients:
4 fish fillets
2 tbsp. olive oil
1 clove garlic
1 tsp smoked paprika
1 tsp cumin
1 tbsp. lemon juice
Salt and pepper.
Instructions:
1. Marinate fish with olive oil, garlic, paprika, cumin, and lemon.
2. Grill for 10-12 minutes until tender.
3. Store for salads or main dishes.
Sample 1-Week Meal Plan (Prep in 60 Minutes)
Day 1 & 2
-Breakfast: Boiled eggs with overnight oats.
-Lunch: Jollof Base with Suya Roasted Chicken.
-Dinner: Grilled Fish with roasted veggies.
Day 3 & 4
-Breakfast: Smoothie bowl with spinach, banana, and nut butter.
-Lunch: Suya Chicken Salad (mixed greens, cucumbers, light dressing).
-Dinner: Jollof Base with Grilled Fish.
Day 5 & 6
-Breakfast: Greek yogurt with seeds and honey.
-Lunch: Lettuce wraps with Suya Chicken and Jollof Base.
-Dinner: Grilled Fish with cauliflower rice and bell peppers.
Day 7
-Breakfast: Veggie omelet with avocado.
-Lunch: Grilled Fish with sautéed spinach and sweet potatoes.
-Dinner: Jollof Base with a side salad and Suya Chicken.
How to Prep in Under 60 Minutes
1. Cook Proteins:
Roast Suya Chicken and grill the fish simultaneously—should take about 30 minutes total.
2. Make Jollof Base:
Start blending and cooking the Jollof while proteins are cooking. You’ll have it ready in 20-25 minutes.
3. Prep Sides:
Chop veggies and boil eggs while waiting for the proteins and Jollof. This takes 10-15 minutes.
4. Store & Assemble:
Divide everything into containers so your meals are ready to grab during the week.
With this plan, you can have meals prepped, stored, and ready to fuel your week in just 60 minutes!
Save time, stay on track, and make healthy choices easier—because if you fail to plan, you plan to fail.
Looking for well balanced recipes to make healthy meals and help you achieve fat loss?
Join my 90 Days DFF Method challenge and begin your journey to healthy living while enjoying your favorite foods.
Click the link below to apply
Gbemi Giwa.
