How to Meal Prep Without Losing Your Whole Day

Meal prep gets a bad rap – hours of chopping, roasting and assembling can make anyone feel overwhelmed. Sound familiar? My hot take – and I’m gonna hold your hand when I say this – learning how to meal prep doesn’t have to mean chaining yourself up to the kitchen counter. With a few hacks, you can make meals that look and taste delicious while keeping time as short as possible. Here’s how to meal prep without losing your your whole day, or worse, your mind.

1. Only Prep What You Actually Need

You don’t have to prep breakfast, lunch and dinner every week.

Maybe you just want to prep lunches to save your afternoons.
Maybe dinners are your focus so you don’t stress on weeknights.

Even prepping just one or two meals a week is still a WIN! Portioning leftovers for the next day? I’m so proud!

2. Pick Your Protein

Your protein is the star of the show. Protein is important for keeping you full, as well as promoting bone and muscle health. Pick one (or two) to cook in bulk:

Chicken breasts or thighs
- Easy to roast, grill or air fry
Ground turkey, beef or chicken
- Great for bowls or wraps
Tofu or Tempeh
- Perfect for vegetarians/vegans
Fish
- Quick to bake, pan sear or air-fry
Eggs
- Hard-boiled or scrambled for breakfast/lunch/anytime

3. Pick a Starch or Grain

Carbs are super versatile and help keep you fuller for longer:

Rice
- White, Brown, or even cauliflower rice
Quinoa
- Cooks quickly and adds a protein boost
Potatoes
- Roast or mash for best results (but who are we kidding, potatoes are great any kind of way)
Pasta
- For bowls, salads or quick dinners

P.S. Speaking of salads, I have a list of make ahead salads that are delicious and great for any time of year, not just summer.

4. Pick 2-3 Veggies

Avocado, kale, and more fresh produce artfully arranged on a marble surface.

Veggies add color, flavor, and crunch. Not to mention fiber, which can lower cholesterol and maintain blood sugar levels:

Roasted
- Carrots, Zucchini, Bell peppers, Broccoli
Sauteed
- Spinach, Kale, Mushrooms
Raw
- Tomatoes, Cucumber, Snap peas

5. Add a Sauce or Garnish

Sauces and garnishes add extra flavor. Make/buy a variety of them and you can change the vibe of your dish:

Buy your favorite sauce from the store (we’re here to save time, right?)
Drizzle balsamic glaze or olive oil
Fresh herbs like parsley, basil or cilantro
Lemon or lime juice for brightness

Pro tip: Keep sauces separate until serving – it makes the meal feel fresh and intentional.

6. Mix, Match and Store

Healthy meal prep with broccoli, beans, and polenta in containers.

Now that you have your components, assemble:

Bowls
Sandwiches
Swap ingredients day-to-day for different flavors

Store in airtight containers and you’re done! Quick, easy, and WAY less boring than the same meal everyday.

Bonus Tip: Clean As You Go

If you’re anything like me, nothing kills your vibe faster than staring at a mountain of dishes.

Wash cutting boards and knives while something else is cooking.
Use parchment paper or foil on baking sheets. Quick cleanup, no stress.
Keep and small bowl or plastic bag for scraps/trash so you’re not running back and forth to the trash can.

Your just learned how to meal prep! Follow this formula and I promise your meals will look great, taste great, and take a fraction of the time you’d normally spend.