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The Girl on Bloor

Healthy, easy recipes for busy people!

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  • Recipes by Type
    • Recipe Index (Search)
    • All Recipes
    • Restaurant Copycat Recipes
    • Recipes by Method>>>
      • 30-Minute Meals
      • 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 Course
    • Appetizer
    • Breakfast
    • Lunch
    • Dinner Ideas
    • Salads
    • Soups
    • Snacks
    • Side Dishes
    • Desserts
    • Dressings, Sauces & Spice Mixes
  • Resources
    • Start Here (How to Use My Website)
    • About Me
    • Meal Prep and Meal Planner Bundle
    • How to Meal Prep
    • Resource Guides
    • Take the Meal Prep Challenge
    • Meal Prep Containers
    • Contact Me
  • Meal Plans

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
Baked Honey Mustard Chicken

Baked Honey Mustard Chicken {One Pan}

Panda Express Orange Chicken

Panda Express Orange Chicken

Whole Wheat Summer Pesto Meal Prep Pasta

Whole Wheat Summer Pesto Meal Prep Pasta

Peanut Chicken Meal Prep Bowls

Peanut Chicken Meal Prep Bowls

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

Meal Prep Egg and Sausage McMuffin

Meal Prep Egg and Sausage McMuffin

Protein Shakes

The BEST Protein Shakes 5 Ways

Juicing Recipes {Green, Beet & Carrot Juices}

Juicing Recipes {Green, Beet & Carrot Juices}

Freezer-Friendly Mini Breakfast Pizzas

Freezer-Friendly Mini Breakfast Pizzas

5-Minute Golden Milk

5-Minute Golden Milk

Pumpkin Cream Cold Brew

Pumpkin Cream Cold Brew Coffee

Starbucks Mango Dragonfruit Refresher

Starbucks Mango Dragonfruit Refresher

Starbucks Violet Drink

Violet Drink Starbucks Copycat (Purple Drink)

Banana Oatmeal Breakfast Cookies

Protein Banana Oatmeal Breakfast Cookies

Starbucks Pink Drink

Starbucks Pink Drink {Perfect Copycat!}

Healthy Lunch Ideas

Low Carb Mexican Chicken Lettuce Wraps

Low Carb Mexican Chicken Lettuce Wraps

20-Minute Doritos Taco Salad

20-Minute Doritos Taco Salad

Panera Broccoli Cheddar Soup

Panera Broccoli Cheddar Soup

Instant Pot Enchilada Quinoa Casserole

Instant Pot Enchilada Quinoa Casserole

Super Easy Instant Pot Minestrone Soup

Super Easy Instant Pot Minestrone Soup

Pita Pizza 3 Ways

How to Make Pita Pizza 3 Ways

Homemade Chicken Shawarma

Homemade Chicken Shawarma

Kabocha Squash Soup

The Best Kabocha Squash Soup

Pumpkin Curry Soup

Pumpkin Curry Soup

Whole Wheat Summer Pesto Meal Prep Pasta

Whole Wheat Summer Pesto Meal Prep Pasta

Healthy Dinner Ideas

Low Carb Mexican Chicken Lettuce Wraps

Low Carb Mexican Chicken Lettuce Wraps

Air Fryer Chicken Wings

Extra Crispy Air Fryer Chicken Wings

How to Make Boneless Wings

How to Make Boneless Wings

Panera Broccoli Cheddar Soup

Panera Broccoli Cheddar Soup

Ultimate Chili Cheese Fries Recipe

Ultimate Chili Cheese Fries Recipe

Super Easy Instant Pot Minestrone Soup

Super Easy Instant Pot Minestrone Soup

Lasagna Stuffed Peppers

Low Carb Lasagna Stuffed Peppers

Pita Pizza 3 Ways

How to Make Pita Pizza 3 Ways

Homemade Chicken Shawarma

Homemade Chicken Shawarma

Slow Cooker Butter Chicken

Slow Cooker Butter Chicken

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

Sheet Pan Buddha Bowls with Turmeric Tahini Dressing

Sheet Pan Buddha Bowls with Turmeric Tahini Dressing

These Sheet Pan Buddha Bowls with Turmeric Tahini Dressing are a delicious, vegan make-ahead lunch idea that can be made almost all on one pan!View Post

Chicken Shawarma Meal Prep Bowls

Chicken Shawarma Meal Prep Bowls

These Chicken Shawarma Meal Prep Bowls are delicious as lunches for the work week, and the shawarma marinade is just like your favourite takeout joint!View Post

Chicken Tandoori Meal Prep Bowls

Chicken Tandoori Meal Prep Bowls

These Chicken Tandoori Meal Prep Bowls are a tasty sheet pan meal idea ready in 45 minutes – prep these Indian-inspired bowls on a SundayView Post

Grab & Go Vegetarian Minestrone Soup Jars

Grab & Go Vegetarian Minestrone Soup Jars

These Grab & Go Vegetarian Minestrone Soup Jars are a high-protein recipe idea for the busy work week – 30 minutes of meal prep onView Post

Meal Prep Buffalo Chicken Burrito Bowls

Meal Prep Buffalo Chicken Burrito Bowls

These Meal Prep Buffalo Chicken Burrito Bowls are a healthy, delicious lunch idea and a fun twist on chicken wings!  How to make buffalo chickenView Post

Meal Prep Jerk Chicken Bowls

Meal Prep Jerk Chicken Rice Bowls (Video!)

These Meal Prep Jerk Chicken Rice Bowls are the most delicious Caribbean-inspired lunch idea with mango salsa, avocado, jalapenos and brown rice! This post isView Post

Meal Prep Chicken Souvlaki Bowls

Meal Prep Chicken Souvlaki Bowls (Video!)

These Meal Prep Chicken Souvlaki Bowls with quinoa and grilled veggies are a delicious and easy lunch idea that you'll want to eat all weekView Post

Spiralized Pad Thai Chicken Meal Prep Bowls

Spiralized Pad Thai Chicken Meal Prep Bowls (Video!)

These Spiralized Pad Thai Chicken Meal Prep Bowls are a healthier, low-carb version of Thai takeout with spiralized zucchini, matchstick carrots, red cabbage and anView Post

Mediterranean Chickpea Salad Jars

Mediterranean Chickpea Salad Jars (Video!)

These Mediterranean Chickpea Salad Jars with artichokes and sundried tomatoes are the perfect packable lunch – they're also high protein, vegetarian and gluten-free! Ingredients inView Post

Sweet Chili Chicken Salad Jars

Sweet Chili Chicken Salad Jars (Video!)

These Sweet Chili Chicken Salad Jars are the perfect grab and go lunch, filled with a delicious kale and red cabbage slaw along with vermicelliView Post

Sweet Potato, Kale & Quinoa Lunch Bowls

Chipotle Sweet Potato & Quinoa Lunch Bowls

These Chipotle Sweet Potato & Quinoa Lunch Bowls are the ultimate make-ahead lunch, filled with tons of veggies and chicken, then drizzled with a spicy chipotleView Post

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