Every week, we dive into different topics to help you take control of your health and fitness. From meal prep strategies to recovery tips, the goal is to equip you with simple tools that make your journey sustainable and effective. This week, we’re focusing on meal prep that works, because let’s face it: eating well starts with being prepared.
If the idea of meal prep feels overwhelming, you’re not alone—but it doesn’t have to be complicated. Enter the 2-2-2-2 method, a game-changing system that simplifies your prep and keeps your meals exciting, balanced, and stress-free.
Here’s How It Works:
1. Prepare 2 Proteins
Switch it up weekly—don’t get stuck in a rut with the same foods every week!
- Option 1: Crispy Chicken Thighs (recipe below!)
- Option 2: Ground turkey, lean beef, or baked salmon.
2. Prepare 2 Veggies
- Roast a big batch of broccoli and asparagus, or keep it fresh with sliced cucumbers and bell peppers.
- Pro Tip: Actually prep those raw veggies so they don’t end up in the “veggie cemetery” in the back of your fridge.
- Mix things up by steaming, roasting, or air-frying. Leftover veggies losing their vibe? The air fryer can bring them back to life. Texture for the win!
3. Prepare 2 Starchy Carbs (YES, we eat carbs y’all)
- Sweet potatoes, jasmine rice, or roasted baby potatoes are great options.
- Cook in bulk so they’re ready to grab. And don’t forget—season generously! Healthy doesn’t mean bland or boring.
4. Have 2 Fats or Condiments on hand and ready to go
- Think guacamole, hummus, pesto, or your favorite dressing. These take meals from “meh” to “delicious.”
- Pro Tip: Include healthy fats like olive oil, avocado, sour cream, or cheese to keep your meals balanced and satisfying.
BONUS: 2 Grab-and-Go Options
Because life happens, and you need quick wins. Keep these stocked:
- Hard-boiled eggs
- Pre-portioned trail mix or single-serve protein shakes
With this system, you’ll have a fridge full of variety and meals that fuel your body—all without stressing over what to eat.
Crispy Chicken Thighs Recipe (2 Flavor Options)
These crispy chicken thighs are a meal prep favorite: juicy, flavorful, and versatile. Don’t snub the original recipe. I’m not a fan of curry either and these are a house favorite over here. Give them a shot!
Ingredients:
- 2 lbs boneless, skinless chicken thighs
- 2 tbsp olive oil or avocado oil
Seasoning Option 1: Original Curry Crispy Chicken thighs
- 5-6 green onions, chopped
- 1-2 tbsp yellow curry powder (McCormicks is my fav brand)
- 1 tbsp dried basil
- Sea salt and pepper to taste
Seasoning Option 2: Ranch Crispy Chicken thighs
- 1 package of Hidden Valley Ranch seasoning (dip or dressing seasoning works)
- Sea salt and pepper to taste
Instructions:
- Preheat oven to 425°F
- Pat the chicken thighs dry with paper towels (dry skin = crispy skin!).
- Combine olive or avocado oil with seasoning of your choice above. Baste chicken thighs generously until completely covered.
- Place chicken on a baking sheet, and bake for 25-30 minutes or until the internal temperature reaches 165°F.
- To get that perfect crisp, broil for 2-3 minutes. Flip and broil opposite side 2-3 minutes. Flip again, top with chopped green onion and broil 1-2 minutes more to finish off. If you like them extra crispy like me, go another round or two. Since all ovens are different I encourage you to stay close by and keep an eye on your thighs so they don’t burn.
- Let the chicken rest for 5 minutes before serving
Why This Works
By using the 2-2-2-2 method and keeping protein-packed recipes like crispy chicken thighs on hand, you’re setting yourself up for success. Prepping your proteins, veggies, carbs, and healthy fats ahead of time keeps you fueled and focused all week. And with grab-and-go options, you’re never left scrambling when life gets busy.
So, fire up the oven, prep those thighs, and crush your week like a pro!
