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!
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!
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
Healthy Lunch Ideas
Healthy Dinner Ideas
My Favorite Meal Prep Tools
Latest Meal prep Recipes
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
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
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
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
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 {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
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
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
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
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 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