If there was one thing I wish I could help each and every client with it would be meal prep- but short of going shopping with them and cooking in their kitchen, the ball is really in their court. Meal prep is one of those things that can be a little tedious, but it will help you leaps and bounds when it comes to reaching your goals.
I've approached meal prepping a couple of ways in the past, one being making actual recipes in bulk and then portioning them out into containers for the week. The second is making staple foods in bulk and just having them available in the fridge as needed. Personally, I like the second option best not only because it's easier and less time consuming but sometimes actual recipes don't hold up the best in the fridge. So here's what I recommend:
Choose 2-3 protein sources that are versatile. For example, some simple grilled chicken can be used in a variety of ways: eaten plain, placed on a salad, chopped up in a wrap, mixed into a scramble, placed on top of pasta, etc.
Choose 1-2 carb sources- I love the Uncle Ben's 90 second rice packets and then I'll usually do some type of potato. In addition, I use bread/ english muffins for breakfast and will sprinkle in fruit throughout the day as well.
I also like to have at least 1-2 cooked veggies in the fridge as well as romaine lettuce for salads and spinach to put in my shakes.
Of course I have either homemade or Quest bars on hand for quick snacks and keep rice cakes, peanut butter, etc. around as well. Items like cottage cheese and greek yogurt are great go-to's as well.
Moral of the story- keep it simple! Prep versatile foods that can be used in multiple ways and it doesn't have to be such a scary task :)