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How to Meal Prep for a Busy Week

Meal prepping is a game-changer for anyone with a busy schedule. It’s a strategy that not only saves time and reduces stress but also ensures you have nutritious, home-cooked meals ready whenever you need them. In today’s fast-paced world, finding time to cook every day can be challenging. This often leads to unhealthy eating habits and increased spending on takeout. By dedicating a few hours each week to meal prepping, you can enjoy the convenience of ready-made meals without compromising on quality or nutrition. Whether you’re a seasoned cook or a kitchen novice, this step-by-step guide will help you streamline your meal prep process and keep you on track towards a healthier lifestyle.

A meal prep stack

Step-by-Step Guide to Meal Prepping

  1. Keep a Grocery List Handy Always have a grocery list ready before you leave. This helps you shop efficiently and avoid impulse buys, keeping you within budget and on track. Buying bulk items like grains, nuts, and meat can save both time and money.

  2. Plan Your Meals Plan your meals beforehand and cook food in batches, ideally on weekends or whenever it’s convenient for you. Choose recipes for breakfast, lunch, dinner, and snacks, aiming for variety to prevent meal fatigue. Include a mix of proteins, vegetables, healthy fats, and carbohydrates.

  3. Store Your Food Properly Use non-toxic, reusable containers that can stay in the freezer for a long time, preferably glass containers. Be mindful of portion sizes to ensure you make just the right amount of food. Label your containers and organize them by date to keep track of freshness.

  4. Revitalize Pre-Cooked Meals When it’s time to eat, reheat your meals and incorporate fresh greens, herbs, or toppings to revitalize them.

Sample Weekly Meal Plan


  • Overnight oats with various toppings (fruit, nuts, honey)

  • Egg muffins with spinach and cheese

  • Frozen protein pancakes


  • Quinoa salad with chickpeas, cucumber, and feta

  • Chicken wraps with avocado and salsa

  • Rotisserie chicken salad


  • Stir-fry with tofu and mixed vegetables

  • Spaghetti Bolognese with a side salad

  • Chicken and vegetable fried rice with salad


  • Hummus and veggie sticks

  • Greek yogurt with berries

  • Protein balls

To ace the meal prep game, stay flexible and creative. Mix and match your meals as you wish. Always be prepared with the ingredients beforehand to minimize time consumption.

By following these steps, meal prepping can become a manageable and beneficial part of your routine, ensuring you have healthy, home-cooked meals even on the busiest days.


Lead photo by: Baseimage


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