Let’s talk about the myth that’s probably keeping you from meal prepping – you know, the one where you have to spend your entire Sunday in the kitchen, surrounded by 47 containers, looking like you’re cooking for an army?
Yeah, we need to bust that myth right now.
Because here’s the thing – meal prep doesn’t have to be this massive, overwhelming task that eats up your whole weekend. In fact, I’m going to let you in on a little secret: the simpler you keep it, the more likely you are to actually stick with it.
Mind-blown yet? Just wait – it gets better!
Let me share some game-changing strategies that have helped my clients (and honestly, myself) make meal prep actually doable.
The 2+2+2 Method – Think of this as your meal prep starter pack. Here’s how it works:
- Cook 2 proteins (like chicken breast and ground turkey)
- Prepare 2 carbs/grains (maybe quinoa and sweet potatoes)
- Get 2 veggie preparations ready (roasted vegetables and fresh-cut veggies for snacking)
That’s it! Mix and match these throughout the week, and suddenly you’ve got multiple meal combinations without spending hours in the kitchen.
The One Pan Wonder Approach This is for everyone who hates doing dishes (so… all of us?). Grab a sheet pan, throw on your protein and veggies, season everything, and pop it in the oven. While it’s cooking, you can Netflix and chill – I mean, do other productive things. One pan = minimal cleanup = you’re basically winning at life.
The Power Hour Set a timer for 60 minutes. Yes, just one hour! Focus on the basics:
- Wash and cut veggies for the week
- Cook 1-2 proteins
- Prep one grain/carb When the timer goes off, you’re done. No, really – DONE. Whatever you finished is enough. Remember, something is better than nothing!
Double Duty Cooking (My Personal Favorite!) This is meal prep for the efficiency experts. While making dinner, just double the portions. One for now, one for later. Future you will be so grateful to past you for this brilliant move.
Strategic Shortcuts (Because We’re Not Here to Win a Cooking Show) Let’s be real – there’s no shame in the shortcut game. Some of my favorites:
- Rotisserie chicken (already cooked and ready to go!)
- Pre-cut vegetables (worth the extra cost when it saves your sanity)
- Steam-in-bag vegetables (microwave magic at its finest)
- Instant rice/quinoa (because sometimes waiting 45 minutes for rice is just not happening)
- Pre-washed greens (every minute saved counts)
Smart Batch Cooking While your chicken is in the oven, get those sweet potatoes roasting too. Got quinoa simmering on the stove? Use that time to chop vegetables or make a quick marinade. It’s like kitchen multitasking – you’re not working harder, just smarter.
Remember This… The goal isn’t to prep every single meal for the week. The goal is to make your life easier and set yourself up for success. Maybe that means just prepping breakfasts. Maybe it’s just having cut vegetables ready for snacking. Whatever you manage to prep is a win.
Because here’s the truth: done is better than perfect. Whether you prep two meals or ten, you’re already ahead of where you would be if you did nothing.
Start small. Keep it simple. And most importantly – find what works for YOU.
Ready to give it a try? Start with just ONE of these strategies this week. See how it feels. Adjust as needed. And remember – you don’t have to be a meal prep master to make progress on your health journey.
Which strategy are you trying first? I’d love to hear how it goes!