We get it, eating clean and prepping your meals can be hard — especially when, like so many of us, you’re constantly on-the-go. We’ve teamed up with meal prep expert and Registered Dietitian Tracey Grant (@wholedailylife) to create the ultimate Whole30 meal prep cheat sheet!  


Your checklist for a successful prep sesh.


Below you’ll find each of the components that I like to include in a weekly meal prep. If I can check each of these boxes, I know I’ve set myself up for smooth sailing in the week ahead! After creating my prep list and cook list, I start with the items that will take the most time to cook. I like to alternate, prepping what I need to get the cooking started in one recipe, then continuing on with prepping for the next item. If I’m using the oven, I try to get everything in at the same time for maximum efficiency!

  • BATCH COOKED PROTEIN: I love a beautiful piece of perfectly seared meat as much as the next person, but when it comes to meal prep, I go with something that I can make a lot of in a short period of time. My favorite options here are meatballs, shredded chicken, and pulled pork because I can prepare a week’s worth with minimal effort.
  • BATCH COOKED VEGGIES: Eating lots of veggies makes me feel my best, so I make sure to include them at every meal. My staples are roasted carrots, zucchini, squash, and sweet potato: I just chop them up into similar size pieces, drizzle with oil of choice (I like avocado, coconut and olive oils, as well as ghee), add a hearty sprinkle of salt, and roast them in the oven at 350 degrees until golden and tender. I’ll mix and match meals from these all week long! A bottle of Medlie also works perfectly here as well, especially if my veggie stash is running low.
  • SOMETHING FUN: I love to cook, so I aim to incorporate one new recipe or “adventurous” meal each week, especially if I’m prepping on the weekend and have more time to enjoy the process! For example, my Pizza Frittata actually started out as an experiment, but has quickly become an easy weekday favorite. This is also when I love to experiment with recipes from other Whole30 bloggers.
  • A FAMILIAR CLASSIC: As much as I love my time in the kitchen, I realistically can’t try out all new recipes each week, so I keep a list of staples that I turn to as a foundation. These recipes are things like a veggie-heavy frittata, meatballs with roasted veggies, stir fry, chicken and veggie soup, or casserole. As you can tell, many of these are also one-pot meals, which make them extra easy to prep with no stress… and fewer dishes!
  • EMBRACE THE “NO-COOK”: Speaking of my no-cook meals, these are a great way to cut down on prep time, while still yielding a super clean, homemade weekday lunchtime staple! Perfect for enjoying at the office, on the run, or at your kitchen table with the whole family. Keep reading to learn more…




Yes… you have to prep to not cook too!


My no-cook Whole30 meal template is simple and follows the proportions that I aim for on every plate: plenty of veggies, some protein and healthy fat, and whole food carbohydrates. You can check out a few of my favorite pairings below, and use the #wholedailylifenocook hashtag for more ideas!




🍅 Veggies: I always use a bottle of Medlie because it is the definition of Whole30 compliant convenience! If I have fresh cucumber, carrots, or radish, I like to include these as well for some added crunch.


🍳 Protein: My protein of choice is usually deli turkey (True Story Foods or Trader Joe’s organic), jerky (AYOBA-YO, Epic, Chomps, and DNX are all good picks), boiled eggs, or canned tuna and salmon (Safe Catch Foods is my go-to brand).


🥑 Fat: While most of the Medlie Veggie Drinks have seeds or avocado blended in, I like to add a little extra fat on the side – usually a handful of nuts, extra avocado, or Primal Kitchen dressing as a dip!


🍎 Carbohydrates: My serving size is pretty intuitive, based on my hunger and activity level that day. Fruit is definitely my favorite option to round out a meal — apples are a staple, but I always go with berries if they’re available! Pre-roasted sweet potato wedges are also a great compliant option.



  • Yellow Pepper Turmeric
  • 2 hardboiled eggs
  • 1oz almonds
  • 1 apple
  • 1 small sliced Persian cucumber


  • Kale Avocado with Collagen
  • 4 slices compliant deli turkey
  • 4 leaves butter lettuce
  • 1 cup strawberries
  • Compliant mustard (for turkey slices)




  • Tomato Gazpacho
  • 2oz compliant jerky
  • ½ avocado
  • 1 cup blueberries



  • Tomatillo Kale Jalapeno
  • 1 can compliant tuna
  • ½ avocado (to mash with tuna)
  • 1 cup cherries


 They’re all healthy, fast and delicious – we’re sold!



 Ready to get started?


  1. CREATE A “PREP LIST” AND A “COOK LIST”: By writing out each task on these two separate lists, I can more easily create a time-saving game plan. I also make sure to start the longest recipes first!
  2. SHOP THE SALES: I live on a budget and I hate to waste food. Each week I look at the sales (and shop from my own fridge first) to help save money. I also try to use the same ingredient in a couple of recipes so that I don’t have extra ingredients left over.
  3. BUT EMBRACE CONVENIENCE: If I have a lot of prep to do, I’ll spend the extra bit of money to purchase a convenience item like pre-chopped onion or sliced mushrooms because it cuts down on time in the kitchen. (Pre-riced cauliflower is one of my staples!!)
  4. KEEP YOUR RECIPES SIMPLE: I make a point not to choose complicated recipes for meal prep or ones that can’t handle a few extra minutes of cooking time, because let’s face it, when you’re cooking multiple things at once, sometimes the roasted veggies get a little extra toasty!
  5. UTILIZE ALL METHODS OF COOKING: My kitchen is small but mighty, and I often use the stove (all four burners), the oven, and my Instant Pot all at the same time! This approach allows me to efficiently cook a lot of food in a short period of time.
  6. PROPORTION YOUR PLATE: As a rule of thumb, I aim to have at least half of my plate filled with non-starchy vegetables, one quarter with protein and fat, and one quarter with carbohydrate. This balanced approach keeps me satisfied and satiated.
  7. CONSIDER DISHES THAT RE-HEAT WELL: After I prep, I portion out my meals and freeze them. This has the dual purpose of keeping the food fresh as well as making sure that I don’t waste food if my plans change.
  8. SET A SPECIFIC TIME: Every Friday night I put on my favorite show or some music and get to work. By having a set time, meal prep feels less like a chore because I know when I’m going to get it done. Then I can relax the rest of my weekend!
  9. ENLIST HELP FOR THE DISHES: If he has time, my husband will help me with some of the chopping and with the dishes! On weeks where he can’t, sometimes I do some prep on Thursday night and leave other dishes for Saturday so that it’s not overwhelming to do it all at once.
  10. KEEP A LIST OF FAVORITES: When I’m feeling uninspired or extra busy, I just consult my list and pick a few meals that have served me well for years, so I don’t spend too much time researching new options or overthinking things.



 Up your prep game with these gadgets.


These tools aren’t required by any means, but they do help me get my prep done easily and make things a little more fun!  


  • GOOD KNIVES: These are worth the investment! I have a 6” Santoku and a 3” paring knife (Wusthof Classic), and nine times out of ten these two do everything that I need.
  • INSTANT POT: I use this every single week for batch prepped protein, steaming sweet potatoes and squash, making bone broth, and more. It is definitely a time saver!
  • BLENDER: A good blender (I like Blendtec or Vitamix) is invaluable for making the creamiest soups, purees, sauces, and smoothies.
  • MATCHING STORAGE CONTAINERS: I use the three cup rectangular glass dishes by Pyrex and have a set of ten for easy portioning and storage. (Plus, it’s a beautiful sight when they’re full and stacked!)
  • HOT LOGIC MINI: This is my favorite tool for reheating the leftovers that I’ve prepped! Just plug it in, put your glass dish inside, and your food is hot in an hour.



#MedlieMates Meal Prep Queen


Hi everyone, Tracey from Whole Daily Life here! I first discovered the concept of Paleo in late 2014 when I was diagnosed with both SIBO and Hashimoto’s. Through a combination of Autoimmune Paleo, low-FODMAP, Whole30, and holistic medicine, I have been able to restore my gut and regain my health! Since then, I have seen countless clients and friends completely transform their lives using real food. One of my strategies for success in my own life and the lives of my clients is a weekly batch cook meal prep, which ensures that I have healthy food that works for ME available all week long. I’ve been a Registered Dietitian since 2011 and am currently based in Tempe, AZ. I also have a private practice on the side, and maintain a regular presence on Instagram to share my strategies and simple approaches to sustainable healthy eating. I’m so excited to be teaming up with Medlie to share my top tips and tricks with you. Happy meal prepping, #MedlieMates!