1,200–1,500 Calorie Level Meal Prep in 90 Minutes or Less

The people are prepping meals on different ways, depending on how much time they have and how good cook they are.

Some of them are prepping meals regularly, meal by meal, some on a daily basis, however, some are cooking for all week. Having in mind that cooking meal will add up to an hour a day that is a plenty of time for all week, when on the other hand, you could spend 90 minutes (or less) for meal prepping one afternoon, so, you could spend hours playing with your kids, working out, spending time with family and friends, or doing anything else you love to do!

To be completely able to meal prep for five days in 90 minute or less, you have to be organized perfectly. You should make a guide and grocery list (below is a pattern). The aim of meals should be to consist 1200-1500 calories but can be adjusted if you’re eating at a higher level.

A Week’s Meal Prep Menu:


Breakfast: Tomato, Spinach, and an apple or orange with Quinoa Breakfast Casserole

Shake – Snack: peaches or 1 cup frozen strawberries and 1 tsp. nut butter

Lunch (M/W/F): White Bean Salad and Tuna with Chimichurri Sauce

Lunch (T/Th): Lentils with Turkey Salad and Bell Pepper

Dinner (M/W/F): Turkey with Spaghetti Squash, Roasted Tomatoes and Basil

Dinner (T/Th): Cauliflower with Spiced Ground Turkey

Snacks: hummus and lettuce or 20 pistachios

Here’s what your meal prep for the week will look like when you’re done (picture-1)


Spinach, Quinoa Breakfast Casserole, Tomato and an apple or orange

(2½ cups quinoa, 1 cup tomatoes, 4 cups spinach, ¾ cup cottage cheese, 8 eggs divided into five servings = 1 red, 1 purple, 1 green, 1 yellow)


Shake with 1 cup frozen strawberries or peaches and 1 tsp. nut butter (1 red, 1 purple, 1 tsp.)


M/W/F: 2 lettuce leaves (1 blue) with ¼ cup hummus

T/Th: 20 whole pistachios (1 blue)


M/W/F: White Bean Salad and Tuna with Chimichurri Sauce

(1 can tuna, ½ cup white beans with quick chimichurri sauce over arugula = 1 green, 1 red, 1 orange, 1 yellow,)

T/Th: Lentils with Turkey Salad and Bell Pepper

(1 cup spinach, ½ cup lentils, ¼ red bell pepper, 3 oz. sliced turkey breast, and 2 Tbsp. sunflower seeds with balsamic vinegar = 1 red, 1 green, 1 yellow, 1 orange)


M/W/F: Turkey, Basil and Roasted Tomatoes with Spaghetti Squash

(¾ cup spaghetti squash with garlic, 4 oz. turkey, ½ cup roasted tomatoes, oregano and basil = 1 red, 1 green, 1 tsp.)

T/Th: Cauliflower with Spiced Ground Turkey

(4 oz. spiced ground turkey with garlic, cumin, oregano, chili powder, ¼ red bell pepper,  cilantro, 1 cup roasted cauliflower = 1 red, 1 green, 1 tsp.)

Grocery List:


–           2 cups cherry tomatoes

–           1 medium red bell pepper

–           6 cups spinach

–           3 cups arugula

–           1 head romaine or butter lettuce

–           1 bunch fresh basil

–           1 bunch cilantro

–           1 spaghetti squash (about 2–3 lbs.)

–           1 head garlic

–           1 small head cauliflower or 1 bag cauliflower florets


–           2 medium oranges

–           3 small apples

–           1 bag frozen peaches

–           1 bag frozen strawberries


–           1 cup quinoa

–           4 Tbsp. sunflower seeds

–           40 pistachios

Dry and Canned Goods:

–           1 jar all-natural nut butter

–           1 can cooked lentils

–           1 can white beans


–           6 oz. low-fat cottage cheese (or ricotta)

–           6 oz. nitrate-free, low sodium deli sliced turkey

–           8 eggs

–           20 oz. ground turkey

–           3 cans light tuna, packed in water, no salt added


–           Prepared hummus

–           Pantry:

–           Dried oregano

–           Red wine vinegar (or sherry vinegar)

–           Crushed red pepper

–           Cumin

–           Balsamic vinegar

–           Chili powder

Source: www.beachbodyondemand.com