The 3 x 3 Meal Prep Strategy:

Eating healthy is much easier when you have a plan. Without one, it’s tempting to grab fast food or unhealthy snacks. The 3 x 3 Meal Prep Strategy makes meal prep simple so you can stay on track without spending hours cooking.

What is the 3 x 3 Meal Prep Strategy?

This method is all about preparing 3 protein options, 3 carbohydrate options, and 3 veggie/salad options each week. By mixing and matching these, you can create tons of different meals without getting bored.

Step 1: Pick 3 Protein Sources

Protein helps build muscles and keeps you full. Choose different kinds so your meals stay interesting.

Here are some good options:

  • Grilled Chicken Breast – Great for salads, wraps, or with veggies.
  • Lean Beef Mince – Perfect for tacos, rice bowls, or pasta.
  • Baked Salmon – Tasty with roasted veggies or quinoa.

Other choices: turkey mince, boiled eggs, tofu, tempeh, or prawns.

Step 2: Pick 3 Carbohydrate Sources

Carbs give you energy. Choose healthy ones that keep you full longer.

Examples:

  • Brown Rice – Works in bowls, stir-fries, or with protein.
  • Sweet Potatoes – Delicious roasted, mashed, or as fries.
  • Quinoa – A protein-rich carb that pairs well with any meal.

Other options: whole-wheat pasta, couscous, or oats.

Step 3: Pick 3 Veggie/Salad Options

Vegetables give you vitamins and fiber. Pick a mix of cooked and raw ones.

Examples:

  • Roasted Broccoli & Carrots – Adds flavor to any meal.
  • Fresh Spinach & Mixed Greens – Great for salads or with protein.
  • Grilled Zucchini & Capsicum – Perfect for wraps or bowls.

Other choices: asparagus, cabbage, mushrooms, or cherry tomatoes.

Step 4: Mix & Match Your Meals

With your 3 proteins, 3 carbs, and 3 veggies, making meals is easy. Here are some ideas:

  • Lunch Bowl: Grilled chicken + brown rice + roasted broccoli
  • Salad Plate: Baked salmon + quinoa + spinach
  • Quick Stir-Fry: Beef mince + sweet potatoes + zucchini
  • High-Protein Wrap: Beef mince + whole wheat wrap + cabbage mix

This way, you can switch things up and never get tired of your food.

Extra Tips for Success

  • Cook in Bulk: Make large amounts of protein at once to save time.
  • Use Spices & Sauces: Keep meals tasty with different seasonings.
  • Store Food Properly: Use airtight containers to keep meals fresh.
  • Plan Ahead: Spend 1-2 hours prepping food for the week.

With the 3 x 3 Meal Prep Strategy, eating healthy becomes simple and stress-free. Try it this week and see how easy meal prep can be!