Meal Prepping for the New Year | Grilling Grub for Healthiness Glory

Have you ever considered using your grill for meal prep?

As the self proclaimed Grillionaire of the internet barbecue space, I'm here to tell you that it's not only possible, but it's also delicious!

The new year is always full of resolutions that want to start off the year right. They can waine over the coming weeks, and I want to learn a new habit so that it sticks. I know, for me, my goal is to eat a lot healthier and save some money by doing a meal prep plan. NOW, I am NOT A DOCTOR OR A DIETICIAN, but I have been reading a lot of article and taking notes on what to do to start out; and these are from the notes and information I gathered. Take what you will from it, but I hope it inspires you to use your grill MORE and eat healthier. 

Grilling is a great way to cook up lean proteins and vegetables, and it adds a delicious smoky flavor that you JUST CAN'T GET from the stovetop. Plus, it cuts down on cooking time and dishes, which is always a win in my book! 

Here are a couple of recipes to get you started on your grilling journey for 2023:

Grilled Protein Marinade:

  • 1/4 cup olive oil
  • 1/4 cup soy sauce
  • 2 cloves garlic, minced
  • 1 tsp honey
  • 1 tsp Dijon mustard
  • 1/2 tsp paprika
  • 1/4 tsp salt

Simply mix all the ingredients together in a bowl and coat your protein of choice in the marinade. Let it sit in the fridge for at least an hour (or overnight for even more flavor) and then grill to perfection.

Grilled Chicken:

  • 1 lb boneless, skinless chicken breasts
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Combine all ingredients in a bowl and marinate (use the marinade recipe above) the chicken for at least an hour (or overnight for even more flavor). Grill over medium-high heat for 6-8 minutes per side, or until the internal temperature reaches 165°F.

Grilled Vegetables:

  • 1 zucchini, sliced
  • 1 yellow squash, sliced
  • 1 red bell pepper, sliced
  • 1 onion, sliced
  • 2 tbsp olive oil
  • 1 tsp garlic powder
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Toss the vegetables with the olive oil, garlic powder, salt, and pepper. Grill over medium-high heat for 4-6 minutes per side, or until tender and slightly charred. I like to use grill mats for this because it helps

When cooking vegetables on the grill, I like to use a grill mat. This prevents them from falling through the grates, but also gives them a good char and smoky flavor. I got some from the good folks at Grillaholics and they have some AMAZING products for grilling! 

(Courtesy of: Pinch Me, I'm Eating)

Meal Prep

Now, let's talk about meal prep. I like to aim for around 2000 calories per day and make sure to include plenty of protein. Here's what my meal prep menu looks like for the first week of 2023:

Monday: Grilled chicken with roasted vegetables and a side salad.

Tuesday: Grilled salmon with quinoa and steamed broccoli.

Wednesday: Grilled tofu skewers with brown rice and roasted asparagus.

Thursday: Grilled turkey burgers with sweet potato fries and a side of sautéed spinach.

Friday: Grilled shrimp with whole wheat pasta and a garlic and herb salad.

Saturday: Grilled veggie and bean burritos with a side of fruit.

Sunday: Grilled pork chops with roasted potatoes and a spinach and strawberry salad.


Meal prep may seem like a lot of work upfront, but trust me, it's worth it. Not only will you have healthy meals ready to go for the week, but it will also save you time and money. And who doesn't love saving a few extra bucks?

Until next time, make sure you eat well, do well, and serve good food. Happy grilling!

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