Meal Prep Hacks
Meal prep doesn’t have to mean spending your entire Sunday in the kitchen or eating the same bland chicken and rice for days. With the right hacks, you can make healthy, delicious meals in a fraction of the time — and actually look forward to eating them.
Here are 10 simple, practical meal prep tips to make your week smoother, healthier, and more enjoyable.
Meal Prep Hacks
1. Plan Before You Shop
Start with a quick weekly plan. Choose 2–3 breakfast options, 3–4 lunch/dinner ideas, and a few easy snacks. Write down your ingredients before heading to the store — this keeps you focused and helps prevent food waste.
Pro tip:
Try to use similar ingredients in multiple meals (like quinoa for both bowls and salads) to save money and reduce prep time.
2. Batch Cook Your Protein
Cook a large batch of protein (chicken, turkey, tofu, lentils, etc.) that you can use in different meals.
Toss cooked chicken into wraps, grain bowls, or stir-fries.
Use ground turkey for tacos one night and spaghetti sauce the next.
Cooking your protein in bulk is one of the biggest time-savers in meal prep.
3. Pre-Chop Veggies
Wash, peel, and chop your veggies as soon as you get home from the store. Store them in clear containers so they’re ready to grab for meals and snacks.
Carrots, peppers, and cucumbers keep well for 4–5 days.
Use pre-chopped greens for quick sautés or omelets.
You’re far more likely to eat your veggies when they’re ready to go.
4. Use Sheet Pans and Slow Cookers
Let your appliances do the work for you!
Sheet pan meals: Roast a mix of protein and veggies on one pan for easy cleanup.
Slow cooker or Instant Pot: Make soups, stews, or shredded meats with minimal effort.
Less time cooking means more time for you.
5. Double Up Your Recipes
Whenever you cook, double the recipe. Eat half now and freeze the rest for a future busy night.
Healthy meals in the freezer = built-in backup plan.
6. Store Smart
Use clear glass containers so you can see what’s inside (no forgotten leftovers in the back of the fridge). Stackable containers save space and help you stay organized.
Bonus tip:
Label containers with the meal and date to keep track of freshness.
7. Have fun with containers
Find containers that both fit your style and are functional, and make meal prepping that much more fun!
There are many styles of containers out there, so go find a few that you enjoy the look/ feel/ style of to make prepping pleasing!
8. Mix and Match
Prep a few versatile “building blocks” — like cooked grains, chopped veggies, roasted protein, and a sauce — then mix and match them through the week for variety.
Think:
Monday: Quinoa bowl with chicken and veggies
Tuesday: Wrap with hummus and leftover veggies
Wednesday: Stir-fry with rice and tofu
9. Don’t Forget Snacks
Prep easy snacks like energy bites, cut fruit, or roasted chickpeas so you’re not reaching for processed foods when hunger hits.
Having healthy options ready makes it easier to stay on track.
10. Keep It Realistic
You don’t have to prep every single meal. Even prepping just breakfasts or lunches can make a huge difference. Start small, find what works for your lifestyle, and build from there.
Meal prep is one of the best tools for eating well, saving money, and reducing daily stress.
With a few smart systems in place, you’ll spend less time in the kitchen and more time enjoying real food that supports your health goals!
Enjoy free healthy recipes?
Subscribe to my email list today to get free recipe collections and more!
Do you have a health and wellness goal you need support with?
Fill in the form below to book a complimentary
15-Minute Nutrition and Lifestyle Consultation!
