Let’s be honest; life is busy. Between work, workouts, family, and everything in between, figuring out what to eat can feel like another full-time job. The good news? Meal prep doesn’t have to be complicated or time-consuming. In fact, my own meals are often pretty lazy—basic ingredients, simple combos, and minimal effort. And that’s totally okay.

If you’ve been wanting to feel more in control of your nutrition and save time during the week, meal prepping might be your new best friend. Here’s a no-fuss guide to get you started.

Tip #1: Make a Plan (Just Once a Week!)

Before you do anything in the kitchen, grab a notebook or your favorite meal planning worksheet and jot down 3–4 options for each of the following:

• Proteins (chicken, ground turkey, tofu, salmon, eggs) 
• Veggies (broccoli, spinach, peppers, zucchini, etc.) 
• Carbs (rice, sweet potatoes, pasta, quinoa) 
• Fats (avocado, olive oil, nuts, cheese) 
• Fruits (apples, berries, bananas, oranges) 

This keeps your meals flexible—you can mix and match based on what you’re craving or what’s easiest to throw together. Plus, it adds variety without needing a fancy recipe every night.

Tip #2: Find the Time

Pick one or two hours on a day that’s less busy for you and set that time aside to prep.

You don’t need to cook every meal start-to-finish. Instead:

• Chop veggies and store them in containers 
• Cook a couple proteins in bulk (grill, roast, or slow-cook) 
• Portion out snacks or fruits 
• Make a batch of rice or roasted sweet potatoes 

Now your fridge is stocked with building blocks for easy, balanced meals all week.

If you’re extra tight on time, try:

• Ordering groceries online for delivery or pickup 
• Using a healthy meal delivery service for a few days’ worth of meals 
• Freezing leftovers for future weeks—don’t let good food go to waste! 

Tip #3: Aim for Balanced Meals

Ideally, every meal should hit on these four components:

• Protein 
• Carbohydrate 
• Healthy fat 
• Vegetables

This combo keeps you full, supports your energy and workouts, and helps avoid the 3 p.m. crash or those sneaky cravings. You don’t need to obsess over macros, just keep it balanced and colorful.

My Go-To Meal Prep Hacks

Here are a few of my tried-and-true methods that keep things simple:

• Use a Crockpot or InstaPot – Set it and forget it. Cook shredded chicken, chili, or stew without hovering over the stove. 
• Chop in bulk – Spend 20 minutes chopping onions, peppers, cucumbers, and more so they’re ready to go. 
• Roast or grill proteins and veggies – Toss everything on sheet pans, season, and roast at 400°F for 25–30 minutes. 
• Buy frozen veggies – Steam them in minutes. As long as they’re free from sauces or preservatives, they’re just as nutritious as fresh.

Meal prepping doesn’t have to mean eating the same meal every day or spending hours in the kitchen. With just a little planning and a few smart shortcuts, you can set yourself up for a week of balanced, nourishing meals and feel way less stressed around food.

Remember: it’s not about being perfect, it’s about being prepared! Your future self will thank you.