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The Girl on Bloor

Meal prep for busy people!

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  • Recipes by Type
    • Recipe Index (Search)
    • All Recipes
    • Restaurant Copycat Recipes
    • Recipes by Method>>>
      • 30-Minute Meals
      • Air Fryer
      • Instant Pot
      • Slow Cooker
      • Meal Prep Bowls
      • Sheet Pan Dinners
      • One Pot Recipes
      • Freezer-Friendly
      • Grilling & BBQ
      • Stir Fries
      • Pasta
    • Recipes by Diet>>>
      • Kid-Friendly
      • Gluten-Free
      • Low Carb
      • High Protein
      • Whole 30
    • Recipes by Protein>>>
      • Chicken
      • Beef
      • Seafood
      • Vegetarian
    • Recipes by Holiday>>>
      • Game Day
      • Valentine’s Day
      • St Patrick’s Day
      • Easter
      • Halloween
      • Thanksgiving
      • Christmas
    • Recipes by Season>>>
      • Winter Recipes
      • Spring Recipes
      • Summer Recipes
      • Fall Recipes
  • Recipes by Course
    • Appetizer
    • Breakfast
    • Lunch
    • Dinner Ideas
    • Salads
    • Soups
    • Snacks
    • Side Dishes
    • Desserts
    • Dressings, Sauces & Spice Mixes
  • Resources
    • About Me
    • How to Meal Prep
    • Resource Guides
    • Contact Me
  • eBooks

Meal Prep

MEAL PREP FOR BUSY PEOPLE

Meal prep saves you time, money and hassle, and it's the way I've been cooking for years now. It's also a big part of the reason I've been able to keep up my personal fitness along with a crazy work schedule and still squeeze in some time for fun on weekends. Since I get asked so often, I thought I'd share my foolproof method for easy meal prep and planning, including free printables!

Search the recipe index
Beginner's Guide to Meal Prep
Sesame chicken rice bowls

30-Minute Sesame Chicken Rice Bowls

Best Healthy Instant Pot Recipes for Meal Prep

Garlic Sesame Instant Pot Chicken Thighs

Garlic Sesame Instant Pot Chicken Thighs

Thai Chicken Soba Noodle Salad Jars

Thai Chicken Soba Noodle Salad Jars

meal prep newsletter ebooks

Access my free meal prep challenge!

Access free meal prep challenge & bonus resources.

Over five printable PDF downloads to help you stay on track with your health & fitness goals like a weekly meal planner, printable shopping list, and more will be sent during the challenge!

Take the 5-day Meal Prep Challenge!

MEAL PREP Tips:

Keep it simple

If you just don't think you can plan out three meals a day, that's okay. Try planning dinner for each meal of the week, and make enough so that there are leftovers for lunches all week long. From there, you can keep a good inventory of snacks and simple breakfast ideas until you find recipes you're comfortable with and know you love.

Use the same ingredients more than once

This is hands down the best way to reduce food waste. Use those carrots for two or three different recipes; and no, you probably don't need to include eggplant in that recipe when you like red peppers or zucchini better, so make ingredient swaps work for you where you can. Buy fresh ingredients you know you'll use in a variety of recipes.

Prepare ingredients ahead of time

Know that you're making quinoa bowls later in the week? Make the quinoa or other grains ahead of time, or cook chicken in the oven or boil it to make pulled chicken for later in the work week. It helps to have some components of a recipe prepared ahead of time.

Keep a well-stocked pantry and spice drawer

This is another huge one for me. I ALWAYS make sure I have a ton of spices on hand so I can just add a little bit here and there, and I also make sure my pantry/fridge is stocked with staples like butter, olive oil, onions, garlic, crushed tomatoes, bouillon cubes, coconut milk, pickles, hot sauce, mustard, vinegars…you name it, I've got it. It makes life so much easier when you go to make a recipe and see you've already got most items on hand.

Keep a well-stocked freezer

This brings me to my second point: have a ton of meat in your freezer. I personally like to buy in bulk when meat goes on sale, and I have a ton of variety on hand, everything from turkey sausages to ground beef, shrimp and scallops. And of course, a bottomless supply of boneless, skinless chicken breasts. It may be expensive to stock up all at once but if you have all of these items on hand you're less likely to buy food out because you KNOW you have a ton of options to satisfy any cravings you have! And that can be cheaper in the long run!

Go easy on yourself

Sometimes life happens, and that's okay. Your meal plan is meant to help you stay organized and take a look at your week at a glance, not to rigidly lock you in – there will be some days you just don't want to cook, and that's okay. Being prepared helps get you back on track again the next day though!

Healthy Breakfast Ideas

Pesto Bagel Breakfast Sandwiches

Pesto Bagel Breakfast Sandwiches {Meal Prep}

Banana Oat Pancakes

Healthy Banana Oat Pancakes {5 Ingredients!}

Banana Oatmeal Breakfast Cookies

Banana Oatmeal Breakfast Cookies {High Protein}

Creamy Avocado Smoothie

The Creamiest Avocado Smoothie

An overhead shot of 7 mason jars, each filled with a different smoothie.

The 7 Best Healthy Smoothies {Minimal Ingredients + Meal Prep Tips}

Broccoli Cheddar Crustless Quiche

Broccoli Cheddar Crustless Quiche {Low-Carb}

Freezer-Friendly Mini Breakfast Pizzas

Freezer-Friendly Mini Breakfast Pizzas

Homemade Granola Recipe

The Best Healthy Homemade Granola Recipe

Protein Shakes

The BEST Protein Shakes 5 Ways

Freezer Breakfast Burritos

Meal Prep Freezer Breakfast Burritos

Healthy Lunch Ideas

Seared Scallop Tacos with Pineapple Salsa

Seared Scallop Tacos with Pineapple Salsa

Two bowls of buffalo chicken salad next to each other with ranch dressing on the side.

Easy Buffalo Chicken Salad {+ Healthy Ranch Dressing}

Green Goddess Grilled Cheese

Green Goddess Grilled Cheese Sandwich

Garlic Sesame Instant Pot Chicken Thighs

Garlic Sesame Instant Pot Chicken Thighs

How to Make Cauliflower Rice 5 Ways

How to Make Cauliflower Rice 5 Ways

Thai Chicken Soba Noodle Salad Jars

Thai Chicken Soba Noodle Salad Jars

Chicken Shawarma Meal Prep Bowls

Chicken Shawarma Meal Prep Bowls

Low Carb Mexican Chicken Lettuce Wraps

Mexican-Inspired Chicken Lettuce Wraps {Low Carb}

Sheet Pan Pesto Chicken Meal Prep Bowls

Sheet Pan Pesto Chicken Meal Prep Bowls

Instant Pot Chicken Fried Rice Meal Prep Bowls

Instant Pot Chicken Fried Rice Meal Prep Bowls

Healthy Dinner Ideas

Sesame chicken rice bowls

30-Minute Sesame Chicken Rice Bowls

Two bowls of buffalo chicken salad next to each other with ranch dressing on the side.

Easy Buffalo Chicken Salad {+ Healthy Ranch Dressing}

Seared Scallop Tacos with Pineapple Salsa

Seared Scallop Tacos with Pineapple Salsa

Green Goddess Grilled Cheese

Green Goddess Grilled Cheese Sandwich

The Best Summer Recipes

The Best Summer Recipes {No-Cook Meals}

A collage with four different Instant Pot chicken recipes with the text "Delicious Instant Pot Chicken Recipes" layered over top.

20 Delicious Instant Pot Chicken Recipes

Applebee's Chicken Wonton Tacos

Applebee's Chicken Wonton Tacos

Garlic Sesame Instant Pot Chicken Thighs

Garlic Sesame Instant Pot Chicken Thighs

Mexican Street Corn Tacos with Cajun Chicken

Street Corn Cajun Chicken Tacos

A collage with four different types of burgers and the text "Best Homemade Burger Recipes" layered over top.

Best Burger Recipes {Beef, Turkey, Chicken + Veggie}

My Favorite Meal Prep Tools

meal prep containers

Glass Meal Prep Containers

mason jars

Mason Jars

rice cooker

Rice Cooker

bento box

Bento Box

salad containers

Salad Container

Latest Meal prep Recipes

Sesame chicken rice bowls

30-Minute Sesame Chicken Rice Bowls

These 30-Minute Sesame Chicken Rice Bowls are a healthy substitute for takeout – they're perfect for meal prep or a quick and easy dinner! IngredientsView Post

Best Healthy Instant Pot Recipes for Meal Prep

These Healthy Instant Pot Recipes for Meal Prep are the easiest way to cook during the work week. Dump your ingredients and press start! IfView Post

Garlic Sesame Instant Pot Chicken Thighs

Garlic Sesame Instant Pot Chicken Thighs

These Garlic Sesame Instant Pot Chicken Thighs are perfect for your weekly meal prep and are made with the best sticky and sweet sauce! Ingredients andView Post

Thai Chicken Soba Noodle Salad Jars

Thai Chicken Soba Noodle Salad Jars

These Thai Chicken Soba Noodle Salad Jars are a delicious summer meal prep idea and a fun twist on a cold noodle salad.  Ingredients and substitutionsView Post

Chicken Shawarma Meal Prep Bowls

Chicken Shawarma Meal Prep Bowls

These Chicken Shawarma Meal Prep Bowls are great for your weekly lunches, with a homemade shawarma seasoning that’s made of pantry staples. Ingredients and substitutionsView Post

A close-up of a meal prep container with roasted baby potatoes, kale salad and baked BBQ chicken inside.

Baked BBQ Chicken {Meal Prep}

This Baked BBQ Chicken is so easy and packed with flavour. Serve it with baby potatoes and kale salad for the best meal prep lunch!View Post

Delicious Chicken Thigh Marinades in 5 ziploc bags

Delicious Chicken Thigh Marinades {5 Ways}

These Delicious Chicken Thigh Marinades are perfect for meal prep and super easy! Try Sesame, Chipotle, Greek, Balsamic and Honey Dijon. Ingredients and substitutions BonelessView Post

Instant Pot Teriyaki Chicken Bowls

Instant Pot Teriyaki Chicken Bowls

These Instant Pot Teriyaki Chicken Bowls with rice and broccoli are a great meal prep idea with the easiest five-ingredient stir fry sauce. Ingredients andView Post

Sheet Pan Pesto Chicken Meal Prep Bowls

Sheet Pan Pesto Chicken Meal Prep Bowls

These Sheet Pan Pesto Chicken Meal Prep Bowls are a delicious low carb lunch idea that comes together in 30 minutes!   Ingredients and substitutionsView Post

Instant Pot Chicken Fried Rice Meal Prep Bowls

Instant Pot Chicken Fried Rice Meal Prep Bowls

These Instant Pot Chicken Fried Rice Meal Prep Bowls come together in one pot – all you need is rice, chicken and frozen veggies! IngredientsView Post

A collage of four different lunches with the text "Make Ahead Cold Lunch Ideas" layered over top.

20 Easy Cold Lunch Ideas {Make Ahead + Meal Prep}

These Easy Cold Lunch Ideas are perfect for work – they can all be made ahead and you don't need to worry about reheating them!View Post

Sweet Chili Thai Chicken Meal Prep Bowls

Sweet Chili Chicken Meal Prep Bowls

These Sweet Chili Chicken Meal Prep Bowls are a delicious make-ahead lunch idea. Serve with jasmine rice and your choice of toppings! Ingredients and substitutionsView Post

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