Meal prep doesn't have to be time consuming! Learn about my foolproof method for easy meal prep and planning to save time, money and stress.
As a full-time blogger, food photographer and entrepreneur, I'm never really off the clock. Something always needs to be done and I'm often working from sunrise to sunset. I couldn't get half the things on my to-do list accomplished without proper sleep, nutritionally dense meals and a little bit of movement each day. As a fellow busy person, you can probably relate to the rat race and recognize that a healthy lifestyle plays a huge part in your success.
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Meal planning is a lifesaver when it comes to living a healthy (but busy life). When you meal prep for the week ahead, you'll be saving time, money and stress so you can focus on work or everyday life. I've found that prepping breakfast and lunch for the work week ahead of time in bulk saves me a ton of time. But don't think that you have to spend a few hours or a whole day in the kitchen. My simple recipes will help you cook delicious food you love and get it all whipped up in a hurry (check out my Clean Eating Meal Prep Recipes or my entire recipe archive to start!)
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You don't need to worry about spending all your money on takeout or stopping after work to grab something when you've got freezer meals or prepped food at home. The average cost per meal is SO MUCH CHEAPER because you're making your meals in bulk and you're repurposing different ingredients for multiple recipes.
This is a big one for me. When I was first learning to cook, I just kind of bought groceries on a whim and a lot of my produce would go bad or I'd forget about meat in the freezer. I think one of the best parts of meal prep and planning is being able to have a dual purpose for ingredients. Learning to make meals that use the same ingredients for multiple recipes helps you cut down on food waste because you know exactly what's in the fridge and how it's going to be used.
Saving time is sometimes just as important as saving money! I know I honestly can't take time out of my busy day to make a big meal or even a sandwich. It's go-go-go, and whether you're working from home, out of an office or even on the road, life is so much easier when you've already got a packed lunch. What's even better is when your lunches for the week took just 45 minutes to make on a Sunday or on a weeknight after work. Making your meals in bulk is such a time saver and will keep you feeling satisfied and energized so you can focus on doing what you do best: kicking ass at work!
Easy Meal Prep Ideas & Recipes
I know when I first started working and wasn't able to eat at home, I was really stressed out thinking about having to go grocery shopping and making meals. The last thing I wanted to do after a long day was to come home and make a ton of food. I also wasn't making enough money to justify buying any meals out, so I had to rely on home cooked meals. Trust me when I say from experience that having all your breakfasts and lunches ready at the beginning of the week is a life saver and allows you to free up mental space and energy during the week so that you can focus on getting things done. No last minute scrambles to get dinner on the table either.
I usually have the same thing for breakfast almost every week (usually a make-ahead egg white crustless quiche), and it's something that I prepare in advance because I HATE cooking in the morning. Given my love-hate relationship with breakfast, I like to have it made in advance or least have it be something that's super easy to throw together in 5 minutes. Here are a few of my favourite breakfast ideas:
When it comes to lunches, I definitely have a few main go-tos but I also really like to switch it up and try new things. I'll often create my lunches in bulk at the beginning of the week in the form of meal prep bowls or grab and go mason jars and then count on using dinner leftovers for lunch at least 1-2 days out of the week. Here are a few of my favourite lunches I end up cycling through on a regular basis:
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Dinner is another meal of the day that I have a love-hate relationship with. It's my favourite meal of the day, so I have high expectations for it – no salads or sandwiches for me. I need a piping hot bowl of something with a ton of flavour to enjoy while I kick back and relax because it's the one time of day I can really unwind.
But I also want dinner ready quickly, and I don't always have it planned out. When in a rush, freezer meals or something done in the slow cooker is helpful, but I also love 30-minute one pot meals or sheet pan dinners that come together at the last minute with ingredients you already have on hand in the cupboard or fridge. Here are some of my go-to dinner recipes:
Some people like to plan out their snacks in advance but I'm more a fly-by-the-seat-of-my-pants kinda gal when it comes to snacking. BUT, I will say that the snacks I try to keep on hand in the house are healthy options that I can access in a hurry. I have a high-quality whey protein for after workouts, and I try to have other high-protein, low-calorie snacks around too. Sometimes I'll also make homemade granola bars or energy bites if I'm looking for something a little sweet. Here are my go-tos:
Realistic Meal Prep Ideas For Busy People
Lucky for you, I have a FREE WEEKLY CALENDAR & SHOPPING LIST (along with a bunch of other meal prep resources) for you to download to keep yourself organized – you'll get them when you sign up for my 5-day meal prep challenge!
The one you'll download on Day 3 of the Challenge is the one I use when meal planning and meal prepping each week, and it helps me stick to my routine and stream-lines the planning process.
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 For Busy People {tips + Tools}
My meal planning service, Dinner Prep Pro, removes the guesswork and helps you get dinner on the table in 15-20 minutes each night. My meal prep checklists only take 1 hour each week!
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.Easy Healthy Meal Prep is the ultimate guide with tips and tricks for prepping and serving healthy meals. Quick and efficient weekly meal prep is your secret weapon for speedy weeknight dinners. Discover time-saving meal prep ideas and delicious family dinner recipes.
For the people who hate to meal plan, prepping for the week seems like torture. Here is the big secret: for people who swear by meal planning…prepping for the week is still sucks.
Meal Prep Shortcuts For Busy People
Yep, sorry. You have to decide what to eat in advance before you know what to prepare. Planning will not only help you save you time and money but also help fight decision fatigue often connected to meal planning
I go old school and take a piece of scratch paper, and write the days of the week down. I then circle the days that my husband is working, knowing that I will want easier meals that night, and grilling won’t be an option.
After that, I make note if any events are taking place during the week.I also check the weather for the week. Is there a day coming up that just screams “soup”? Which day might be too warm to use the oven? I don’t want to serve a casserole with a side of boob sweat.
A Perfect Pear Catering Now Offers Meal Prep Services
If you’re new to meal planning, you’d be well-served to try out a pre-made planning service like Momables. Momables provides you with a weekly meal plan, prep list, and shopping list.
Think through each menu item/recipe and check your pantry essentials to see what dry goods you already have on hand. Also, do a quick scan of your freezer essentials and then make a comprehensive shopping list with the missing items. I love these Plan, Prep, and Shop printables to help keep me organized and on track.
Since you are shopping smart and only getting what you need, maybe you could take advantage of your grocery
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