There’s no better way to keep your diet on track than prepping the food you need for the week in advance. But food prep doesn’t need to be a total time suck, says Beachbody fitness trainer Autumn Calabrese, creator of the “21-Day Fix” program. Advanced planning can help you get out of the kitchen and on with your day. 

Prep Your Kitchen

“Being prepared isn’t half the battle—it is the battle,” says Calabrese. “You’ll save hours of frustration just by having the right tools and pantry essentials.” You’ll find her faves on the next page.

Keep It Fresh

Don’t fall prey to serving up the same thing every day, notes Calabrese. “I try to change up my fruits and veggies each week and even how I prepare my protein so my taste buds don’t get bored.” A few simple tweaks, like changing the spice, swapping out a different grain, or giving something an ethnic flavor can make a big difference to your palette, adds Calabrese. 

Know What You Want 

Take a few minutes to decide what meals you want for the week, mixing and matching from the grocery list on the next page, and prep your food on Sundays (or whichever day you have the most downtime). Using an app (Calabrese recommends her 21-Day Fix app) can help you keep track of all your meals and calories. 

Stock Up On Storage

Invest in some leak- proof containers with airtight lids to keep your meals fresh and secure. Make sure they’re microwave safe if you’re planning to heat your food. 

SEE ALSO: Get Autumn Calabrese’s Vegan Nachos Recipe

Eat Right on the Road 

Traveling for work (or pleasure) doesn’t have to mean giving up on your healthy diet. These meal-prep companies will deliver to your doorstep around the country.

Icon Meals: Delicious clean-eating meals that competitors and elite athletes alike use daily. Schedule a delivery online and your meals will be ready the next day.

My Metabolic Meals: High-quality custom meals made with the cleanest ingredients, with three levels of plans to meet everyone’s needs. mymetabolic

Real Food Works: Seasonal whole foods created to improve your health, weight, and energy levels. Dishes feature responsibly sourced meat with nothing processed or artificial. Choose from meat or vegan options



  • Organic greens (like kale and spinach) 
  • Bell peppers (yellow, orange, red) 
  • Asparagus 
  • Zucchini 
  • Sweet potatoes 
  • Onion 
  • Garlic 


  • Apples
  • Strawberries
  • Blueberries
  • Grapes
  • Bananas
  • Grapefruit
  • Lemons
  • Limes 

Key Proteins

  • 99% lean ground turkey
  • Chicken breast 
  • Top sirloin
  • Multigrain bread (like Ezekiel)
  • Eggs (aim for organic)
  • Egg whites
  • All-natural peanut butter (aim for organic)
  • Low-sodium, nitrate-free roasted deli turkey 


  • Natural nutrition bars (like Kind)
  • Unsweetened coconut and/or almond milk 

Clean Kitchen Pantry Staples

  • Coconut oil
  • Light olive oil
  • Coconut oil spray
  • Salted butter (aim for organic)
  • Himalayan sea salt 
  • 21-seasoning spice
  • Pumpkin pie spice 


  • Agave
  • Organic raw honey


  • Brown rice
  • Quinoa
  • Almond flour 

Storage And Cookware

  • Containers
  • Wood cutting board
  • Good kitchen knives
  • Nonstick pots and pans
  • Sandwich bags
  • Plastic wrap, tin foil