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!


Take My Meal Prep Crash Course
Learn how to save up to $10,000 a year on food, eat healthy, feel organized and energized ALL YEAR with my 1-hour-per-week prep system!
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
Spiralized Zucchini Pad Thai Bowls {Low-Carb}
These Spiralized Zucchini Pad Thai Bowls are a low-carb meal prep option made with chicken, fresh veggies and Pad Thai sauce. Ingredients and substitutions Pad
Warm Tahini Kale and Quinoa Bowl
This Warm Tahini Kale and Quinoa Bowl with roasted chickpeas is a healthy lunch idea packed full of nutrients and yummy veggies. Ingredients and substitutions
Chipotle Chicken, Sweet Potato & Quinoa Bowls
These Chipotle Chicken, Sweet Potato & Quinoa Bowls are the perfect lunch recipe packed with healthy veggies and drizzled in chipotle sauce. Ingredients and substitutions
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! Ingredients
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 and
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 substitutions
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 substitutions
Meal Prep Buffalo Chicken Burrito Bowls
These Meal Prep Buffalo Chicken Burrito Bowls are a fun twist on chicken wings. They’re a healthy lunch idea that you can make ahead! Ingredients
Peanut Chicken Meal Prep Bowls {Low-Carb}
These Peanut Chicken Meal Prep Bowls are a healthy low-carb lunch idea full of colourful veggies, sautéed chicken and yummy peanut sauce. Ingredients and substitutions
Spiralized Zucchini Chicken Noodle Soup Jars
These Spiralized Zucchini Chicken Noodle Soup Jars are a perfect low-carb meal prep idea. Just add boiling water, microwave and enjoy! Ingredients and substitutions
Food Storage Tips {Best Containers, Storing Produce}
Here are the best meal prep containers and food storage tips to keep your food fresh – plus, a free meal prep plan to put
Creamy Sriracha Shrimp Poke Bowls
These Creamy Sriracha Shrimp Poke Bowls are a delicious twist on tuna poke with seaweed salad, sriracha, lemongrass corn and plump shrimp. Ingredients and substitutions