Keeping it simple: 333 Method Balanced Meal Prepping
Lately, I’ve felt the need to simplify. When life starts to get loud… busy schedules, long days, and a little too much decision fatigue… a structured approach to food is one of the quickest ways I can support myself. So this week, I went back to a strategy that has always helped me feel grounded: the 333 Method.
This isn’t a new approach for me, but returning to it reminds me how powerful simplicity can be. Instead of trying to manage dozens of ingredients or complicated recipes, I bring things back to a small framework that still gives me flexibility, balance, and enough variety to stay consistent.
Check out: Starting Simple: 333 Method Balanced Meal Planning
How I Use the 333 Method in Meal Prep
I typically meal prep twice each week… once on the weekend and again midweek. This rhythm keeps my meals fresh and prevents boredom, which is a big factor in long-term consistency. I’ve learned that prepping more than four meals at once doesn’t work well for me; after that, I start losing interest, and I’d rather prep again than fall off track.
One thing that makes this process smoother: on prep days, I double one of my staple recipes. Half of it becomes my own prep, and the other half becomes dinner for the kids. One cooking session, two tasks completed. This alone saves so much time and mental energy.
What Is the 333 Method?
The 333 method is a means to create a well-balanced day of food using 3 protein sources, 3 carbohydrate options, and 3 fat choices.
By crafting all your meals using only these specified food items, you can start small and build (or rebuild) a great foundation of options that aid your nutritional goals.
While initially, this may seem very limited, there is a lot of potential for diverse combinations. And this encourages you to experiment with various cooking styles, spices, and pairings to keep your meals interesting and satisfying.
Further rationale behind this method and how it can help by reducing variables, can be found in gaining more understanding with:
- How to accurately log food within a food tracking system
- How to create a meal structure that aids in reaching a protein goal easily
- How helpful it can be as a means of resetting after having a lot more variety in the diet, including items that are hyper-palatable
- What foods may enhance satiety better than others
- How to create simple meals when obstacles come about like decision fatigue, low bandwidth and time challenges
- What may contribute to a lack of progress or setbacks (i.e. eating habits, calorie control, portions, consistency)
This approach can help minimize errors, enhance satiety, ensure micronutrient intake, and promote a habit of consuming nutrient-dense foods.
Resource: Macronutrient Food Guide
My 333 for the Week
- Protein (P): Chicken, Eggs and Greek yogurt
- Carbohydrates (C): Oats, Bagels and Wraps
- Fats (F): Cheese, Pecans and Chia seeds
- Produce adds: Bell peppers and Pears
Nothing fancy… just foods I enjoy, that cook quickly, and that give me enough variety to mix and match through the week.
Why These Foods?
- They are quickly prepped.
- They are versatile across multiple meals.
- Fit easily into my calorie and protein goals.
- My kids will also enjoy, so nothing goes to waste.
Chicken can become fajita strips, diced for wraps, or cooked plain for bowls.
Eggs and egg whites offer high-protein breakfast options.
Greek yogurt is a simple base for snacks or small meals when I need something fast.
Bagels and wraps give me easy carbohydrate options depending on my hunger level.
Cheese and pecans provide fats that also increase meal satisfaction.
Chia seeds add volume, fiber, and texture to yogurt or oats.
The produce is simple but functional… peppers and pears add color, crunch, and micronutrients without adding stress to prep.
Walmart Haul
Resource: Healthy Grocery Shopping on a Budget
- Total items: 21
- Estimated total cost: $82.73
| # | Item | Quantity | Price (each) | Total |
|---|---|---|---|---|
| 1 | Dave’s Killer Bread Plain Awesome Bagels (5 ct) | 2 | $5.78 | $11.56 |
| 2 | Great Value Chopped Pecans (4 oz) | 1 | $3.47 | $3.47 |
| 3 | Great Value Pure Vanilla Extract (1 fl oz) | 1 | $3.94 | $3.94 |
| 4 | Jell-O Cheesecake Sugar Free Instant Pudding (1 oz box) | 1 | $1.48 | $1.48 |
| 5 | Great Value Instant 100% Whole Grain Old Fashioned Oats Cup (42 oz) | 1 | $4.18 | $4.18 |
| 6 | Great Value Sharp Cheddar Deli Style Sliced Cheese (8 oz) | 1 | $1.84 | $1.84 |
| 7 | Great Value Large White Eggs (12 count) | 1 | $1.97 | $1.97 |
| 8 | Great Value 100% Liquid Egg Whites (32 oz) | 1 | $4.87 | $4.87 |
| 9 | bettergoods Unsweetened Vanilla Almond Milk (½ gal) | 1 | $2.63 | $2.63 |
| 10 | Oikos Pro 23g Protein Vanilla Yogurt (32 oz) | 1 | $7.64 | $7.64 |
| 11 | Fresh Bartlett Pears (3 lb bag) | 1 | $3.97 | $3.97 |
| 12 | Marketside Fresh Mixed Bell Peppers (9 oz, 3 count) | 1 | $2.47 | $2.47 |
| 13 | Great Value Pure Maple Syrup (8 fl oz) | 1 | $5.48 | $5.48 |
| 14 | Boneless, Skinless Chicken Breasts (avg 4.7–6.1 lb) | 1 | $11.72 | $11.72 |
| 15 | Pompeian Organic Extra Virgin Olive Oil Cooking Spray (5 fl oz) | 1 | $3.34 | $3.34 |
| 16 | Great Value Fajita Seasoning Mix (1.25 oz) | 1 | $0.62 | $0.62 |
| 17 | Great Value Plain Salt (26 oz) | 1 | $0.76 | $0.76 |
| 18 | Great Value Kosher Ground Cinnamon (2.5 oz) | 1 | $1.32 | $1.32 |
| 19 | Great Value Organic Chia Seeds (32 oz) | 1 | $9.47 | $9.47 |
Leftovers After Prep
One thing I love about the 333 method is that it limits variables but it also tends to leave you with enough extra to stretch into the following week.
Here’s what I still have on hand after prepping:
- 3 Bagels
- 8 Eggs & Egg whites
- 8 Cheddar slices
- Pecans
- Vanilla
- Oats
- Oat milk
- Pears
- Chia seeds
- Maple syrup
- Chicken
- Olive oil spray
- Salt & Pepper
Thoughts for the second meal prep
Breakfast: 3 High-Protein Pear Oatmeal Bowl
A balanced, high-volume meal that uses multiple leftovers and keeps calories low.
Ingredients (per meal):
- ½ cup oats
- ½ cup oat milk & water as needed
- ½ cup egg whites (protein booster)
- ½ pear, diced
- 1 tsp chia seeds
- Dash vanilla & cinnamon
- Optional: 1 tsp maple syrup
Prep:
- Cook oats in oat milk and water.
- Once hot, stir in egg whites and whisk until thickened (they mix in invisibly).
- Add diced pear, vanilla, and cinnamon.
- Top with chia + a light drizzle of maple syrup.
Lunch: Chicken, Egg White & Cheddar Wrap
Fast, high-protein meal that uses chicken + eggs + wraps + cheese.
Ingredients (per wrap):
- 1 wrap
- 3 oz cooked chicken
- ¼ cup egg whites (cooked)
- 1 slice cheddar
- Olive oil spray
- Salt & pepper
Prep Method:
- Cook egg whites into a quick scramble.
- Warm wrap with a light spray of olive oil.
- Fill with chicken, egg whites, and cheddar.
- Season well and wrap tightly.
Meal-prep tip: Reheat in air fryer or pan for 2–3 minutes to re-melt cheese.
Dinner: Chicken & Egg White Protein Bake
A simple, VERY high-protein, low-calorie casserole you can slice into 3 servings.
Ingredients (for 3 servings):
- 8–10 oz cooked chicken, diced
- 1–1.25 cups egg whites
- 2 slices cheddar (cut and sprinkled on top)
- Salt & pepper
- Optional: a tiny drizzle of maple syrup for browning + flavor
Prep Method:
- Preheat oven to 375°F.
- Spray a small casserole dish.
- Add diced chicken evenly across the bottom.
- Pour egg whites over the top.
- Season with salt + pepper.
- Add ⅓ of the cheddar mixture on each third of the dish.
- Bake 25–30 minutes or until set.
- Cool and slice into 3 squares.
How This Supports My Goals
Whenever I return to the 333 method, it’s usually for one of these reasons:
1. I need a reset after a period with too much variety.
A wide range of foods is wonderful…until it creates overwhelm, frequent cravings, or less accurate tracking. Simplifying helps me recalibrate.
2. I want to make protein easier to hit.
With fewer foods to manage, I can build every meal around a clear protein base. Most meals naturally fall between 20–30 grams of protein, which gets me close to my daily target without overthinking.
3. I’m low on personal resources.
When time, energy, or bandwidth is low, this method removes the need for creativity. It lets me stay consistent even on tough weeks.
4. I want to examine what could be contributing to plateaus.
Simplifying food choices sometimes reveals that my portions are creeping up. I have had too many calorie-dense extras, frequent snacking or meals that aren’t filling enough When variables are minimized, patterns become easier to spot.
Do I Track Calories?
Yes… but I don’t obsess over them during the week that I use this structure.
When I’m practicing the 333 method, I input my foods into my tracking app. Then I adjust carbohydrate and fat portions to stay within my calorie limit while still meeting my protein needs.
A simple calorie guideline I use:
- If I’m eating 5 times per day, I divide my calories by 5.
- If I’m eating 3 meals + 1 snack, I divide by 3.5.
It’s flexible… not strict… and it gives me a gentle structure to work within.
Do You Need a Non-Negotiable Treat or Produce Goal?
Not at all.
These are personal preferences.
I enjoy having something sweet each day. It brings joy to the process, and when I’m inclusive, I’m more consistent.
As for produce, I include fruits and vegetables freely because they help with volume, nutrients, digestion, and satisfaction… but you don’t have to choose specific ones. Choose what works for your body, your preferences, and your calorie needs.
Takeaway
The 333 Method is one of my favorite ways to simplify nutrition when life feels full or when I need support getting back into a rhythm. By selecting just nine foods… three proteins, three carbs, and three fats… I give myself a structure that feels supportive, not restrictive.
This method keeps decisions minimal, makes food tracking easier, and helps me build meals that align with my goals even during busy seasons. And because there’s still plenty of variety in how you cook, season, and combine things, meals stay interesting without becoming overwhelming.
I hope this helps you reclaim some simplicity and confidence in your meal prep this week.
With love, Coach Nik
