My 3-2 Rule: Meal Prep Made Simple

Meal prep doesn’t have to be complicated, boring, or take over your entire Sunday. For years I’ve been prepping meals for myself (and the family!), and I’ve learned that keeping it simple is what actually makes it sustainable.

That’s where my 3-2 Rule comes in. It’s my go-to method for meal prep that gives me endless variety, saves time, and helps me stay on track without eating the same bland chicken-and-broccoli combo every day.

The 3-2 Rule Explained

Here’s how it works:

• 3 Food Groups: Protein, Carbs, Veggies
• 2 Options of Each: Rotate them each week for variety

Instead of overcomplicating your prep with 15 recipes and 20 ingredients, you just choose two proteins, two carb sources, and two veggies each week. Then you mix and match throughout the week for different combinations.

Example Week Using the 3-2 Rule

Let’s say for this week you choose:

• Proteins: Ground turkey + salmon
• Carbs: Sweet potatoes + jasmine rice
• Veggies: Zucchini + bell peppers

With just those six ingredients, you can create multiple meals:

• Ground turkey + rice + zucchini with teriyaki sauce
• Salmon + sweet potatoes + roasted peppers
• Ground turkey tacos with peppers + rice
• Salmon bowls with zucchini, rice, and avocado

Simple, right? Add in seasonings, sauces, or toppings like Greek yogurt, salsa, or cottage cheese to switch up the flavors.

Why It Works

• Saves Time – No need to prep 12 different things. You’re cooking in bulk with purpose.
• Reduces Stress – Decisions are already made. You just grab, reheat, and go.
• Adds Variety – Different combinations = new meals without extra work.
• Balances Nutrition – By building every meal with protein, carbs, and veggies, you’re fueling your body for energy, strength, and recovery.

Snacks That Keep Me On Track

I always tell my clients: meal prep isn’t just about your main meals, snacks matter too. I keep a handful of grab-and-go favorites stocked so I never feel stuck or tempted to reach for junk:

• Promix Protein Bars – high protein, clean ingredients, and actually taste good
• Chomps Sticks – easy, portable protein I can throw in my bag
• Hard-Boiled Eggs – simple, nutrient-dense, and great with hot sauce or everything
• Greek Yogurt or Cottage Cheese – easy to dress up with fruit or nut butter

These pair perfectly with my 3-2 method because they fill the gaps between meals and keep me fueled through busy days.

Pro Tips to Make Meal Prep Even Easier

• Use different seasoning blends (Siete + Kinders is good!) to keep flavors fresh.
• Prep enough for 4 days at a time. Mid-week, I do a quick “refresh” with a new protein or carb.
• Rotate sauces (Primal Kitchen + Chosen Foods are my fave) to make the same base ingredients feel new.

The Bottom Line

Meal prep doesn’t need to be overwhelming. By using the 3-2 Rule, you’ll have flexibility, variety, and balanced meals that keep you fueled all week.

It’s the system I use for myself, and it’s the one I teach my clients because it’s realistic, sustainable, and leaves room for snacks you actually enjoy.

So next time you prep, remember: 3 food groups, 2 options each. That’s all it takes to simplify your week, stay consistent, and still enjoy your meals.

Link to all my Meal Prep MUST HAVES!