Meal prep doesn't have to be time consuming! Learn about my foolproof system for easy meal prep and planning to save time, money and stress.
Make the time to meal prep
No matter how busy I am, making time for one hour of weekly meal prep is a non-negotiable because of how reassured I feel going into the work week knowing I'll be eating healthy (and saving time!) all week.
I personally prefer ingredient prep because again, it only takes one hour, but it also doesn't require any cooking. It's WAY easier to stick to each week.
To help you get started, I've rounded up some of my top meal prep strategies and some recipe ideas to get you started.
Meal prep tips for busy people
I get it, you've got a lot going on! Here are my top tips for keeping things quick and easy:
- Keep it simple: You don't have to plan every meal. Start with dinner and use the leftovers for lunch.
- Repurpose ingredients: When picking your recipes, choose ingredients you can use across multiple meals to reduce food waste.
- Ingredient prep: Cook grains, chop veggies, make sauces and cook protein to save time.
- Stock your kitchen: Keep your pantry, spice drawer and freezer well stocked!
- Go easy on yourself: Sometimes life happens, and that's okay. It's not the end of the world if you take a break from meal prepping for a week or two.
Breakfast Ideas
I HATE cooking in the morning, so I like to prep 5 minute breakfasts like overnight oats, or if I have more time on a Sunday, make a big batch recipe that I can freeze.
The Best Baked Oatmeal Recipe
This is the Best Baked Oatmeal Recipe! It’s really healthy and the perfect meal prep breakfast – don’t forget to add fresh berries on top (PS – you can freeze individual portions for later!)
Freezer-Friendly Breakfast Taquitos {Meal Prep}
These Freezer-Friendly Breakfast Taquitos are the ultimate make-ahead breakfast for busy mornings, with scrambled eggs and breakfast sausage.
Meal Prep Freezer Breakfast Burritos
These Meal Prep Freezer Breakfast Burritos are a make-ahead breakfast with all your favourite toppings– they’ll last for up to 3 months!
Freezer-Friendly Mini Breakfast Pizzas
These Freezer-Friendly Mini Breakfast Pizzas with turkey sausage and egg are the perfect grab and go option for those busy weekday mornings!
How to Meal Prep Overnight Oats {9 Easy Recipes}
Learn how to meal prep delicious overnight oats with these 9 easy recipes. Perfect for a quick and healthy breakfast on the go!
Healthy Fruit and Yogurt Parfaits {Meal Prep}
These Healthy Fruit and Yogurt Parfaits are a great make-ahead breakfast idea with creamy Greek yogurt, homemade granola and fresh fruit.
5-Ingredient Egg White Frittata {Meal Prep}
This 5-Ingredient Egg White Frittata is the perfect high protein meal prep breakfast you can make ahead, with just 181 calories per serving! You can also freeze it.
2-Ingredient Banana Egg Pancakes {Meal Prep}
These 2-Ingredient Banana Egg Pancakes are a delicious grab & go breakfast idea you can meal prep and store in the freezer for busy mornings!
Sheet Pan Eggs {Meal Prep or For a Crowd}
These Sheet Pan Eggs are a quick and easy way to meal prep breakfasts or feed a crowd! Customize them with your favourite veggies.
Make-Ahead Croissant Breakfast Sandwiches
These Make-Ahead Croissant Breakfast Sandwiches are made with scrambled eggs, crispy bacon and a delicious hot sauce aioli. They're AMAZING!
Lunch Options
You'll save so much money and calories by prepping your lunches. I normally do a combination of making some lunches ahead of time, and using leftovers from dinner.
Mason Jar Instant Noodles
These Mason Jar Instant Noodles are the perfect work lunch. The jars are packed full of veggies, vermicelli noodles and shredded chicken!
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!
Mediterranean Chickpea Salad {Meal Prep}
This Mediterranean Chickpea Salad with artichokes, chickpeas and sun-dried tomatoes is perfect for meal prep! Pack it in mason jars for a healthy lunch.
Meal Prep Buffalo Chicken Wraps
These Meal Prep Buffalo Chicken Wraps are a delicious and easy lunch idea – pack them bento box style for your work week or school lunches!
The BEST Quinoa Salad of All Time
This ultimate Quinoa Salad recipe has THE best dressing. It's gluten-free, vegan, protein-packed and the perfect cold lunch or potluck idea.
5 Mason Jar Salad Recipes
These Mix and Match Mason Jar Salad Recipes make healthy lunches easy – they're great for meal prep and will keep your salad fresh for days!
Taco Bell Power Bowl {Copycat Recipe}
This Taco Bell Power Bowl is the perfect meal prep idea and is a healthier copycat recipe with black beans, cheese, avocado and more.
Sheet Pan Greek Chicken {Meal Prep}
These Sheet Pan Greek Chicken is an easy dinner that doubles as meal prep! You'll love this tasty combo of chicken, potatoes and veggies.
Dinner Recipes
Knowing there's something tasty waiting for me at home is such a relief after a long and busy day. These recipes are perfect for those hectic weeknights where you just want to kick back and relax!
Whole Wheat Summer Pesto Pasta {One-Pot Meal}
This Whole Wheat Summer Pesto Pasta is the perfect one-pot meal that’s great for meal prep and batch cooking during a busy workweek!
Easy Chicken Parmesan Meatballs
These easy Chicken Parm Meatballs are made in a skillet and topped with marinara sauce and mozzarella cheese. Serve with pasta for dinner!
Easy Weeknight Lo Mein
This Easy Weeknight Lo Mein recipe is better than takeout! All you need is 25 minutes and some staple ingredients to make it.
Homemade Hamburger Helper {One Pot}
This Healthier Homemade Hamburger Helper is a delicious one-pot spin off on your favourite childhood meal – it's got extra veggies, too!
Slow Cooker Peanut Stew {Gluten-Free + Vegan}
This Slow Cooker Peanut Stew is a hearty dish made with chickpeas, sweet potatoes and peanut butter. It's also gluten-free and vegan!
Easiest Ever Crockpot Lasagna Recipe
This is the Easiest Ever Crockpot Lasagna Recipe – it cooks hands-off all day and is super easy to assemble. Plus, it freezes well!
Meal Prep Skinny Taco Bake
This Meal Prep Skinny Taco Bake is a delicious and healthier take on a taco dinner filled with ground turkey, sweet potatoes and bell peppers
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!
30-Minute Italian Chicken Skillet {One Pan}
This 30-Minute Italian Chicken Skillet is a delicious and low-calorie meal that’s great for meal prep – all you need is one pan!
Margherita Asparagus Stuffed Chicken {Low-Carb}
This Margherita Asparagus Stuffed Chicken is a delicious low-carb dinner you can make on the BBQ or in the oven with goat cheese and spinach!
Make-Ahead Snacks
Making your snacks ahead of time will help cut down on the urge to grab something unhealthy like potato chips. I like to keep options around the house that are healthy and easy to make! I rounded up some of my faves below.
Pumpkin Spice Latte Protein Bars
These Pumpkin Spice Latte Protein Bars are a healthy and delicious snack that taste just like your favourite fall Starbucks drink!
Easy Homemade Beef Jerky Recipe
This healthy homemade beef jerky recipe is an easy, cheap and flavourful snack – make it without a dehydrator in the oven!
Healthy Avocado Hummus Snack Jars
These Avocado Hummus Snack Jars are high in fibre and a healthy on-the-go snack option that tastes great with veggies and crackers.
Garlic Parmesan Popcorn {Quick & Easy}
This Quick & Easy Spicy Garlic Parmesan Popcorn recipe is a tasty low-calorie treat that's ready in just a few minutes on the stovetop.
Weekly Calendar
Lucky for you, I have a free weekly meal prep calendar for you to download.
I like to be able to also see when I'm going out in advance. That way, I can plan my meals around my schedule, and write down what I already have on hand in my fridge and pantry BEFORE I go grocery shopping. It helps to reduce food waste and prevents wasting money spent on buying the same thing twice. This meal calendar is definitely a lifesaver!
Meal prep tools
- Grab some glass meal prep bowls to pack up your weekly lunches.
- Meal prep with your freezer! Butcher Box conveniently delivers a variety of meats to your door frozen.
- Use these Ziploc bag holders if you're preparing freezer meals..
- Mason jars are great for salads where you're layering a bunch of different ingredients.
