The Ultimate Guide to Quick & Easy Meal Prep
Meal prepping is one of the best ways to stay consistent with your nutrition, save time, and reduce stress during busy weeks. But if you’ve ever felt like meal prep takes forever or that you’re stuck eating the same boring meals, don’t worry—I’ve got you covered. The key is efficiency and variety while keeping things simple.
Here are some of my favorite time-saving meal prep strategies that will make your routine easier while still keeping your meals fresh, delicious, and balanced.
1. Use Glass Meal Prep Containers
Investing in glass meal prep containers is a game changer for staying organized, keeping food fresh, and avoiding harmful chemicals found in plastic. Unlike plastic, glass containers don’t absorb food odors, are stain-resistant, and won’t warp or degrade over time—so your meal prep stays fresh and your food tastes just as good on day five as it did on day one.
Why Glass Over Plastic?
✔ Safer for food storage – No chemicals leaching into your meals when reheating.
✔ Microwave, oven, and freezer-safe – Seamlessly go from fridge to oven to table.
✔ More durable and long-lasting – Unlike plastic, they won’t crack, warp, or stain over time.
✔ Keeps food fresher longer – Airtight seals help prevent moisture loss and keep meals tasting great.
✔ Better for portion control – Pre-portion your meals so they’re ready to grab and go.
Meal Prep Tip: Stack & Label for Easy Access
A well-organized fridge makes meal prep a breeze. Use stackable glass containers to keep your fridge neat, and label each one with the meal inside or the day it’s planned for. This helps eliminate decision fatigue and keeps you from reaching for takeout when you’re tired.
Having high-quality, pre-portioned meals ready to go helps keep you on track with nutrition, saves money, and makes healthy eating so much easier.
Best Uses for Glass Meal Prep Containers:
Batch-cooked proteins (like grilled chicken, ground beef, shrimp, or steak)
Pre-portioned meals for easy grab-and-go options
Leftovers from bulk meal prep to reduce food waste
Frozen meals for quick, ready-to-eat options when life gets busy
2. Batch Cook Proteins
Batch-cooking proteins is one of the easiest ways to save time, reduce stress, and keep meals exciting throughout the week. Pick one day to prep in bulk—whether it’s chicken, ground beef, shrimp, or steak—and use different seasonings and condiments to switch up flavors without extra effort. This method allows you to mix and match ingredients for a variety of meals, from tacos to stir-fries, without feeling like you're eating the same thing every day.
How to Cook Crockpot Chicken:
Crockpot chicken is one of the easiest ways to batch-cook protein with minimal effort.
✔ Place chicken breasts or thighs in a crockpot before bed.
✔ Add your favorite seasonings, broth, or salsa for extra flavor.
✔ Cook on low overnight (6-8 hours) until tender and easy to shred.
✔ Shred with a fork in the morning and portion out for the week.
This method ensures juicy, flavorful chicken that’s ready to go for salads, tacos, stir-fries, bowls, or wraps—all with zero extra cooking time during the week!
How to Batch Cook Ground Beef:
✔ Brown a large batch of ground beef (or turkey) in a skillet with minimal seasoning—this gives you the flexibility to season each meal differently throughout the week.
✔ Drain excess fat and let it cool before portioning it into glass meal prep containers or freezing in silicone bags.
✔ Divide into single-serving portions and store in the fridge for easy grab-and-go meal assembly.
✔ Want variety? Add taco seasoning, Italian spices, or teriyaki sauce after cooking to switch up flavors.
How to Cook Shrimp in the Air Fryer:
Air frying shrimp is one of the fastest ways to batch-cook protein for meal prep.
✔ Preheat your air fryer to 400°F.
✔ Toss raw, peeled shrimp in olive oil, garlic, paprika, or any seasoning of choice.
✔ Lay shrimp in a single layer in the air fryer basket—avoid overcrowding for even cooking.
✔ Cook for 6-8 minutes, shaking halfway through. The shrimp should be pink and opaque when done.
✔ Store in the fridge and use throughout the week for stir-fries, salads, tacos, or bowls!
Pro Tip: If meal prepping for multiple days, store shrimp in individual portions in the fridge and freeze extras to maintain freshness.
3. Cook Rice in Bulk
Cooking rice in bulk is a simple meal prep hack that saves time and makes assembling meals effortless. It’s a versatile carbohydrate that pairs well with proteins and veggies, making it a staple in many meal plans.
How to Batch Cook & Store Rice Efficiently:
Make a big batch and store it in the fridge for up to 4-5 days in an airtight container.
Portion and freeze rice in silicone bags or glass containers for longer storage—just reheat when needed.
Use pre-cooked microwaveable rice packs (like Uncle Ben’s or Trader Joe’s frozen rice) for an even faster meal option.
Ways to Keep Rice Fresh & Tasty:
Reheat with a splash of water or broth to restore moisture and prevent dryness.
Try different rice varieties—jasmine, basmati, brown, or wild rice—each offers different textures and nutrients.
Season rice after cooking with light soy sauce, garlic, herbs, or even a squeeze of lime for added flavor.
Batch-cooking rice eliminates last-minute meal stress and ensures you have a healthy carb source ready to fuel your training and recovery. Combine with prepped proteins and veggies for quick, balanced meals!
4. Keep Frozen Steam-in-Bag Veggies on Hand
Let’s be real—batch-cooked fresh veggies don’t always hold up well. After a couple of days in the fridge, they lose their texture, get mushy, or just don’t taste as good. That’s where frozen steam-in-bag veggies come in. These are an easy, time-saving alternative to ensure you're getting nutrient-dense veggies in your meals without extra prep work.
Why Frozen Steam-in-Bag Veggies Are a Game-Changer:
No washing, peeling, or chopping needed—just pop the bag in the microwave and you’re done.
Nutrient-dense—Frozen at peak freshness, locking in vitamins and minerals better than some fresh produce sitting in the fridge for days.
No food waste—Use only what you need and store the rest without worrying about spoilage.
Saves fridge space—Stock up in the freezer so you always have veggies on hand, without them going bad.
How to Use Them in Your Meals:
Stir into rice or quinoa bowls for added fiber and nutrients.
Mix into omelets or scrambles for a quick, high-protein meal.
Toss into stir-fries—heat and add your favorite protein and sauce for a balanced meal.
Serve as a side—pair with prepped proteins for an easy, nutritious plate.
Pro Tip: For added flavor, season after steaming with garlic, olive oil, lemon juice, or a sprinkle of your favorite seasoning blend.
Using steam-in-bag veggies eliminates meal prep stress while keeping your nutrition on point. Stock up and make life easier!
5. Prep Overnight Oats for Grab-and-Go Mornings
Mornings can be hectic, and sometimes the last thing you want to do is cook breakfast. Overnight oats are the perfect grab-and-go solution, giving you a nutrient-dense, high-fiber meal with minimal effort.
Why Overnight Oats?
Time-Saving – No cooking required. Just prep, refrigerate, and grab in the morning.
High in Fiber & Protein – Helps keep you full and fueled for the day.
Completely Customizable – Switch up flavors and toppings to keep it interesting.
Great for Meal Prep – Make a full week’s worth in mason jars or meal prep containers to have 6-7 days of ready-to-go breakfasts.
How to Make It: (Adjust serving sizes to your macros!)
🔹 Base Recipe:
½ cup oats (old-fashioned or quick oats)
½ cup milk (or almond milk, coconut milk, oat milk)
1 tbsp chia seeds, flaxseeds, or basil seeds (for fiber and healthy fats)
1 scoop protein powder (optional, but great for boosting protein intake)
🔹 Flavor & Topping Ideas:
Berry Bliss – Add mixed berries and a drizzle of honey.
Peanut Butter Banana – Stir in sliced banana and natural peanut butter.
Chocolate Almond – Add cocoa powder, almonds, and dark chocolate chips.
Apple Cinnamon – Stir in diced apples and a sprinkle of cinnamon.
No more skipping breakfast! These overnight oats make mornings effortless while keeping nutrition and energy levels high.
Pro Tips:
Store in glass jars – They keep your oats fresher longer. Link to my favorite oat jars
Mix dry ingredients ahead of time – Pre-measure oats, seeds, and protein powder in jars, then just add milk when needed.
Meal Prep in Batches – Prep several jars at once and refrigerate for a quick, high-protein breakfast all week.
6. Make Egg Muffins for Quick, High-Protein Breakfasts
If you struggle with finding time for breakfast, egg muffins are an easy, protein-packed solution that you can grab straight from the fridge or freezer. These egg cups are versatile, delicious, and meal-prep friendly—perfect for busy mornings when cooking just isn’t an option.
Why Egg Muffins?
High in protein – A great way to start the day and stay full longer.
Customizable – Add different ingredients to mix up the flavors.
Easy to store & reheat – Keep in the fridge for the week or freeze for later.
Portable – A grab-and-go breakfast you can eat anywhere.
How to Make Them:
Base Recipe:
6-12 eggs (or a mix of eggs and egg whites for lower fat)
½ cup diced veggies (spinach, peppers, onions, mushrooms)
½ cup cooked meat (turkey sausage, ham, bacon)
¼ cup shredded cheese (optional)
Salt, pepper, and your favorite seasonings
Directions:
Preheat oven to 375°F.
Whisk eggs in a bowl, then stir in veggies, meat, cheese, and seasonings.
Pour mixture into muffin tins, filling about ¾ of the way.
Bake for 15-20 minutes or until set.
Let cool, then store in an airtight container in the fridge for up to 5 days.
Freeze extras – wrap individually or store in freezer bags for easy reheating.
Egg muffins are one of the easiest ways to meal prep breakfast while staying on track with your protein goals. Prep a batch this week and simplify your mornings!
Pro Tips for Better Egg Muffins:
Use a jumbo silicone muffin tin for easy release and no sticking – Link to my favorite large silicone muffin tins. Gives you room to add in egg whites for more protein!
Switch up the mix-ins – Try feta & spinach, ham & cheddar, or taco-seasoned ground turkey for different flavors.
Reheat in the microwave for 30-45 seconds, or pop them in the air fryer for a crispy texture.
Pair with avocado, toast, or fruit for a balanced breakfast.
7. Stock Up on Freezer-Friendly Meals
Let’s be real—some days, even the best meal prep plans don’t go as planned. That’s why having freezer-friendly meals ready to go is a game-changer. When life gets busy and you don’t have time to cook, you’ll have healthy, prepped meals waiting for you instead of resorting to takeout.
How to Make Freezer Meals Work for You:
✔ Batch-cook and freeze individual portions – Make lasagna, casseroles, soups, chili, or even marinated meats in advance.
✔ Store meals in glass containers or freezer bags – This keeps food fresh and makes reheating easy. (Link to my favorite glass containers!)
✔ Label everything – Write the name of the meal and the date you froze it, so nothing gets lost in the back of the freezer.
✔ Freeze in portions – Instead of freezing an entire casserole, portion it out so you can reheat just what you need.
Quick & Easy Freezer-Friendly Meal Ideas:
Breakfast Burritos – Wrap scrambled eggs, turkey sausage, and cheese in whole-wheat tortillas and freeze.
Protein Pancakes or Waffles – Make a big batch, freeze them, and pop them in the toaster when needed.
Slow Cooker Chicken or Beef – Cook, portion, and freeze to add to meals throughout the week.
Rice & Veggie Bowls – Pre-assemble bowls with rice, protein, and veggies—just add sauce when reheating!
Soups & Chili – These reheat well and make for easy, comforting meals.
Having go-to freezer meals means you’ll always have a nutrient-packed meal on hand, even on the busiest days. No stress, no takeout guilt—just real, nourishing food ready when you need it!
9. Meal Prep Services for Ultimate Convenience
If prepping meals yourself still feels overwhelming, consider meal prep services like HelloFresh and Factor Meals to take the guesswork out of nutrition.
Pre-portioned & balanced: Meals come in freezer bags, ready to heat and eat.
Delivered to your door: Order weekly for fresh, convenient meals.
Stay on track while traveling: Have meals shipped directly to your destination to keep your nutrition dialed in.
HelloFresh: A meal kit delivery service that provides pre-portioned ingredients and step-by-step recipes, making home cooking easy and convenient. Perfect for those who enjoy cooking but want to save time on grocery shopping and meal planning. They also now offer readymade meals to simply heat and go!
Factor Meals: A fully prepared meal delivery service offering chef-crafted, macro-balanced meals delivered fresh to your door. These meals require no prep—just heat and eat—making them ideal for busy schedules or travel.
Power Plate Meals: If you are a fellow Minnesotan check out Minnesota Meal Prep Service offering both in store pickup and delivery of macro ready meals. I used these while in prep for a bodybuilding show while making a trip to the Dells with my kiddo! Saved me so much time!
These options help maintain consistency without the hassle of cooking, while still aligning with your nutrition goals. You can even have meals shipped directly to your travel destination to stay on track while on the go.
9. Get Yourself a Large Water Bottle
Okay, not exactly meal prep, but hydration is just as important.
Carry a large water bottle (like a HydroJug) to make sure you’re drinking enough water throughout the day. Staying hydrated can also help prevent cravings and improve digestion.
10. Keep Your Fridge Organized
Let’s talk about the game-changer that no one thinks about until their fridge turns into a disaster—fridge organization. When your fridge is messy, you end up wasting food, overspending on groceries, and stressing about what to cook. But when it’s neat, stocked, and intentionally arranged, meal prep and daily eating habits become way easier.
How an Organized Fridge Helps You Stay on Track:
✔ Saves time – No more digging through clutter to find ingredients. Everything is visible and easy to grab.
✔ Reduces food waste – You’ll actually use what you buy instead of letting things expire in the back of the fridge.
✔ Keeps you on budget – When you know what’s in your fridge, you only buy what you need, avoiding impulse grocery runs.
✔ Supports meal prep – If everything is washed, chopped, and stored properly, making meals is quick and stress-free.
Fridge Organization Hacks:
Pre-wash and chop your produce – Store it in clear containers so it’s ready to grab and use. (Link to my favorite storage containers!)
Use labeled bins for easy access – Separate proteins, dairy, snacks, and meal prep items so everything has a place.
Stack items wisely – Keep high-protein options and prepped meals at eye level to make healthy choices easy.
Store leftovers in glass meal prep containers – This keeps food fresher longer and helps with portion control.
Keep grab-and-go snacks handy – Pre-portion things like fruit, yogurt, hard-boiled eggs, or protein bars for quick meals.
My Favorite Fridge Organizer: The Egg Dispenser
One of my favorite fridge upgrades is this rolling egg organizer. Instead of eggs getting lost in flimsy cartons, this system rolls eggs forward automatically, so you never run out without realizing it. Plus, the top acts as extra storage space for other light items, helping keep your fridge tidy and efficient. (Link to my favorite egg dispenser!)
Auto Rolling Egg Holder
Keeping things neat and accessible makes prepping and eating healthy meals even more effortless!
Bonus: Get a Food Scale for Accurate & Easy Tracking
If you're tracking your intake, a food scale is a must-have tool to ensure accuracy and consistency in your meals. Measuring and weighing your food in grams helps you hit your macros precisely without relying on estimations or measuring cups.
Why Use a Food Scale?
✔ Weighing in grams is more accurate – Unlike measuring cups, which can vary, grams give you precise control over portions.
✔ Helps you manipulate your macros – Need to hit a specific carb or protein target? Adjust the grams slightly to fine-tune your intake.
✔ Reduces tracking guesswork – Once you portion out your meals ahead of time, just copy and paste them into your tracker each day.
✔ Saves time and makes meal prep easier – Pre-weigh proteins, carbs, and fats in bulk, divide them into glass meal prep containers, and have ready-to-go meals all week.
Pro Tip:
Always weigh raw proteins before cooking for the most accurate measurement.
Log your food in grams to fine-tune portion sizes and adjust them to fit your daily macro goals.
If you eat the same breakfast every morning, weigh it once, log it, and simply copy and paste it into your tracker to save time.
A food scale takes the guesswork out of nutrition, helping you stay on track, consistent, and efficient with your meal prep and macro goals. (Link to my favorite food scale!)
How to Make Meal Prep Work for You
1. Plan Ahead & Keep It Simple
The biggest reason 99% of my clients struggle with nutrition is that they don’t plan ahead. If you can shift your mindset to “If I plan today, tomorrow will be easier,” you’re already on the path to success.
✔ Start small. If prepping an entire week feels overwhelming, just plan tomorrow’s meals or focus on one meal per day, like breakfast.
✔ Stick to whole, single-ingredient foods. Keep it simple with protein sources like chicken, ground beef, shrimp, steak, and staple carbs like rice, potatoes, and oats.
✔ Switch up flavors. Instead of getting lost in complicated recipes, rotate seasonings and sauces to add variety without the extra hassle.
✔ Prep your meals the night before. If you already have everything prepped, cooked, and even logged in your tracker, all you have to do tomorrow is eat.
2. Choose Your Meal Prep & Grocery Days
A little planning goes a long way when it comes to meal prep. Before your grocery run, sit down and:
✔ Pick your meal prep day – Set aside a time each week for prepping staple foods.
✔ Choose your grocery shopping day – Plan ahead and shop only for what you need.
✔ Make a meal plan based on your schedule – Consider your busiest days and prep accordingly.
✔ Select meals with overlapping ingredients – This reduces waste and simplifies prep.
3. Batch Cook the Essentials
Instead of cooking every meal from scratch, batch-cook staple ingredients so you can assemble meals quickly.
✔ Proteins – Cook chicken, ground beef, shrimp, steak in bulk and store in portioned containers.
✔ Carbs – Prep rice, quinoa, potatoes, or pasta ahead of time for easy meals.
✔ Veggies – Keep frozen steam-in-bag options on hand, or pre-cut and store fresh veggies in containers.
✔ Snacks – Make overnight oats, protein muffins, or hard-boiled eggs for quick grab-and-go options.
Example: That crockpot chicken you made? Use it for tacos one night, a stir-fry the next, and a salad topping another day. One prep, multiple meals!
4. Invest in the Right Storage & Tools
Having the right storage containers and kitchen tools makes meal prep easier and more efficient.
✔ Glass meal prep containers – Safer than plastic and keeps food fresh longer.
✔ Silicone bags & reusable Ziplocs – Perfect for storing prepped ingredients and freezing leftovers.
✔ Rice cooker & blender – Saves time when cooking staples like rice, oats, or smoothies.
✔ Egg organizer – Keeps eggs fresh and easy to grab!
✔ Meal planning apps like Notion or Notes – Helps you organize meals and track groceries.
Meal Prep is More Than Just Saving Time
Meal prep isn’t just about throwing together a week’s worth of identical meals—it’s about setting yourself up for success with minimal stress. That’s why I prefer to prep ingredients rather than full meals, allowing me to mix and match throughout the week. This approach keeps things fresh, flexible, and far from boring while still saving time.
But let’s be real—meal prep is about more than just time efficiency. It also helps with:
✔ Saving money – When your meals are planned, you buy only what you need, cutting down on impulse purchases and takeout.
✔ Reducing food waste – You use what’s in your fridge before it goes bad, so nothing gets tossed.
✔ Eliminating decision fatigue – No more standing in the kitchen wondering what to eat. You just execute the plan and move on.
✔ Sticking to your nutrition goals – When your meals are ready to go, there’s no second-guessing or last-minute fast-food runs.
Meal Prep = Less Stress, More Success
Meal prep isn’t about being perfect—it’s about setting yourself up for success in a way that works for you. Whether you’re prepping for an intense training cycle or just trying to make your week easier, a little planning now means a lot less stress later.
Start small, keep it simple, and watch how much easier nutrition becomes!
➡️ Which of these tips are you excited to try? Drop a comment and let me know!
