Simple Meal Prep Tips for Busy Weeks

Life gets busy, and staying on top of your nutrition can feel overwhelming. But with a little planning and preparation, you can enjoy healthy, home-cooked meals even on your busiest days. As a naturopath and nutritionist, I know the importance of nourishing your body with wholesome, nutrient-dense foods—and I’m here to help make it easier for you! Let’s dive into some simple meal prep tips to keep your week running smoothly.

1. Start with a Weekly Plan

Take 15–20 minutes each week to map out your meals. Write down:

• Breakfast, lunch, and dinner ideas.

• Snacks to keep you energized.

• A grocery list to keep you organized and avoid impulse buys.

Tip: Focus on simple, versatile recipes that use overlapping ingredients to reduce waste.

2. Batch Cook Your Favorites

Choose a day to batch-cook essentials like:

• A big pot of soup, stew, or curry.

• Roasted vegetables and proteins (e.g., chicken, tofu, or chickpeas).

• Whole grains like quinoa, brown rice, or farro.

Store them in individual portions so you can grab-and-go or mix and match throughout the week.

3. Embrace One-Pan or One-Pot Meals

Save time on cooking and cleaning with meals like sheet pan dinners or stir-fries. Load them with veggies, a protein source, and your favorite seasonings for a quick, balanced dish.

Example: Roast sweet potatoes, broccoli, and salmon on a single pan with olive oil and herbs. Ready in under 30 minutes!

4. Prep Ingredients in Advance

Even if you don’t cook everything, having ingredients ready can save time. Try:

• Washing and chopping vegetables.

• Marinating proteins.

• Pre-cooking grains like rice or quinoa.

Store everything in airtight containers to keep them fresh.

5. Pack Healthy Snacks

Avoid reaching for processed options by prepping snacks like:

• Veggie sticks with hummus.

• Handfuls of nuts or trail mix.

• Pre-portioned fruit like berries or apple slices.

These quick bites will keep your energy steady throughout the day.

6. Invest in Quality Containers

Durable, BPA-free containers will keep your food fresh and make it easy to reheat or transport meals. Opt for:

• Glass containers for reheating.

• Stackable options to save space in your fridge.

7. Freeze for the Future

Double your favorite recipes and freeze half for a rainy day. Soups, casseroles, and even pre-cooked grains freeze well and can be reheated in minutes.

8. Set a Routine

Consistency is key. Choose a specific day each week for meal prep—Sunday afternoons work for many people—and stick to it. Turn on some music or a podcast to make it more enjoyable!

9. Focus on Balanced Nutrition

Ensure each meal includes:

• A source of protein (e.g., chicken, beans, eggs).

• Healthy fats (e.g., avocado, olive oil, nuts).

• Fiber-rich carbs (e.g., vegetables, whole grains).

This combination will keep you full and energized.

10. Don’t Be Too Hard on Yourself

Meal prep doesn’t have to be perfect! Start small and build up. Even prepping just a couple of meals or snacks can make a big difference during your week.

By taking these steps, you’ll save time, reduce stress, and stay on track with your health goals—no matter how busy life gets. Ready to take the next step in your wellness journey? Book a consultation with me, Leah, to personalize your meal planning and get tailored advice to suit your lifestyle. 💚

Need more inspiration? Check out my blog for delicious, easy recipes and more health tips!