The Busy Woman’s Guide to Colorful Meal Prepping

For the woman who has 99 problems, but dinner ain’t one.

ABOUT THIS PUBLICATION

Let’s be real—life is busy, and figuring out what to eat every day shouldn’t feel like another full-time job. That’s whereThe Busy Woman’s Guide to Colorful Meal Prepping comes in!

This guide is designed for the Girlboss who wants to eat healthy, save time, and add some excitement to their meals—without spending hours in the kitchen. Whether you're juggling work, family, workouts, or a social life, this book will help you meal prep in a way that fits your lifestyle.

This isn’t just another meal prep book—it’s your shortcut to stress-free, colorful, and delicious meals

all week long.

Melanie Imperial

Things to Keep in Mind

Go into it with a self care mindset

Fueling your body is essential, especially when you’re always on the go. When you see it as Self-care instead of a chore, you’ll start to love the process. Discipline is self-love—it’s choosing what’s best for your future, not just what’s easy right now.

It's a Date!

Start by scheduling your prep time. Your days are busy, but you know when you have a little downtime—choose a day that gives you enough time to cook and get organized..

What is your Goal?

Are you trying to get lean, build muscle, or simply feel energized and great? Your goal will guide how you structure your meals.

Preferences?

Everyone’s preferences are different. Do you love chicken but can’t stand fish? Are you a pasta lover, or do you prefer everything tossed into a salad? Do you like your meals hot or cold, and can you reheat food during the day? If not, consider investing in a lunchbox that keeps your meals warm or cool while you’re on the go.

What are you in the mood for tonight?

Your flavor choices can completely transform the same ingredients. The seasonings and extras you add will shape your meals—whether it’s Mexican, Italian, Asian, Mediterranean, or Thai (why not mix it up and have more than one in a day?). Just keep these flavors in mind when making your grocery list!

The Methods

The Bulk Method

You cook large batches of one dish , then portion and store them for easy meals throughout the week.

The Freeze Method

Preparing and storing meals or ingredients in the freezer for long-term convenience.

Ingredient Prep

You prepare and store individual ingredients. Almost like a buffet, you mix and match what you want to eat every day.

The Mason Jar

Meals or ingredients are layered in mason jars for easy storage, freshness, and portability.

Pros & Cons

The Bulk Method Pros

This option saves time in the future, you cook once and you're done! Plus less time at the grocery store.

Less clean up time
Reduces Decision Fatigue
You use up ingredients efficiently, so nothing goes bad in the fridge.

Cons

This does take the "bulk" of your time up front.
Less Flexibility- you cannot deviate when you crave something else
Potential for Waste– If you don’t eat everything in time, food might spoil.

The Freeze Method Pros

Longer Shelf Life
No daily cooking - less time in the kitchen
Less Stress- especially on a busy day you can heat it up and go

Cons

Reheating times may be too long for your busy schedule
Quality Drop Over Time– Some meals (like pasta dishes or certain meats) don’t freeze well and may lose flavor or texture after being frozen and reheated

Pros & Cons Continued

Ingredient Prep Pros

Maximizes Freshness-Ingredients stay fresh in the fridge for a few days, ensuring you have quality components ready to go when you need them.
Prepped food makes healthy choices quick and easy, reducing the temptation for unhealthy options.
Ingredient prep is incredibly versatile—it allows you to mix and match prepped ingredients to satisfy any craving

Cons

Storage Space– You’ll need room in the fridge or freezer to store prepped ingredients. If space is limited, it can be tricky to store everything
Need for Organization– If not organized properly (i.e., storing items in separate containers), it can become a little chaotic and difficult to keep track of what’s prepped.
Time Costly- Because the ingredients have all been prepped separately, it will take more time for you to prep your meals as you decide what you are in the mood for.

The Mason Jar Pros

Mason jars keep meals fresh longer with their airtight seal, preserving flavor and quality.
Mason jars are durable, stain-resistant, and scratch-proof, lasting for years. Plus, they're cute!

Cons

Microwave-safety- Not all mason jars are microwave-safe. Please check the label of your mason jar to see if it can be used in the microwave.
Mason jars are best suited for smaller portions, making it difficult to create a wide variety of meals.This can be especially challenging for individuals with specific dietary needs or preferences

Girlboss Grocery List

Choose seasonings, sauces, or herbs to give your meal a unique twist:
Mexican:Lime, cumin, chili powder, salsa, cilantro
Asian:Soy sauce, sesame oil, ginger, garlic
Italian:Basil, oregano, marinara, parmesan
Mediterranean:Olive oil, lemon, hummus, feta
Spicy:Hot sauce, siracha, jalapeños, cayenne

Protein

Chicken Breast/ Thighs
Ground Turkey/ Beef
Salmon
Tofu
Eggs
Canned Tuna
Chickpeas or legumes (beans)

Vegetables (The Color!)

Spinach or Kale
Bell Peppers/ Carrots
Brocoli
Onions
Mushrooms
Cauliflower
Cherry Tomatoes

Carbs (Yes you need them)

Brown Rice, Quinoa
Couscous
Sweet Potato, Whole wheat pasta
Tortillas
Oats
Whole Grain Bread

Healthy Fats (Also Needed)

Avocado
Olive oil
Nut Butters (peanut or almond)
Nuts and seeds (chia or walnuts)
Cheese (feta, mozzarella, cheddar)

The Formula

Now, I know what you're thinking—how do I figure out how much of each ingredient I need? Don't worry, I’ve got you! That’s where the Colorful Meal Prep Formula comes in. This simple guide helps you build balanced, flavorful meals without overcomplicating things. Just pick a protein, veggie, carb, healthy fat, and flavor profile, and you’ll have endless meal combinations ready to go. Let’s break it down!

Protein - 4-6 ounces per meal

(about the size of your palm) for meats

½–¾ cup for plant-based proteins like beans or lentils

2 eggs = 1 serving

Veggies - 1-2 cups per meal

Raw Veggies about 2 cups

Cooked Veggies about 1 cup

Carbs- 1/2 to 1 cup per meal

½–1 cup cooked grains or beans

1 small or ½ large sweet potato

Healthy Fats- 1-2 tbs per meal

1 tbsp olive oil, nut butter, or chia/flaxseeds

¼ avocado

1 oz (about a small handful) of nuts

1–2 tbsp cheese

It's that simple! I know we tend to over think and over complicate but sometimes less is more. I want to now give you a few meal examples so you know where to start.

Meal Ideas

Grilled Chicken + Quinoa + Roasted Bell Peppers & Spinach + Olive Oil + Mediterranean Herbs

5 oz chicken, ¾ cup quinoa, 1.5 cups veggies, 1 tbsp olive oil

Ground Turkey + Brown Rice + Zucchini & Carrots + Avocado + Mexican Spices

4 oz turkey, ½ cup rice, 1.5 cups veggies, ¼ avocado

Tofu + Whole Wheat Pasta + Cherry Tomatoes & Broccoli + Parmesan + Italian Herbs

5 oz tofu, 1 cup pasta, 1.5 cups veggies, 1 tbsp parmesan

Teriyaki Salmon + Veggie Rice Bowl+ Teriyaki + Garlic + Ginger

5 oz salmon fillet (or tofu for plant-based),1cup broccoli, bell peppers, carrots, 1 cup brown rice or quinoa,1 tbsp sesame seeds or ¼ avocado

“Happiness is not a matter of intensity but of balance and order and rhythm and harmony. ”

Thomas Merton

Ready for More?

Imagine having healthy, colorful meals ready at your fingertips—effortlessly. Time’s ticking, and you’re just one click away from a meal prep game-changer that saves you time, stress, and energy. Don’t miss out on the exclusive tips and updates coming your way! Hit that button below and make sure you’re following me on Instagram—tap the notification bell so you’re always the first to know what's next! Your future self will thank you.

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