If you’ve ever stared into your fridge, wondering why you didn’t meal prep (again) while debating between takeout or cereal for dinner, trust me- I’ve been there. For the longest time, meal prep felt like something I should do but never actually wanted to do. It always seemed too time-consuming, too boring, and too easy to ditch. But stepping into my glow up era (if you haven’t yet, check out my Ultimate Glow-Up Guide) made me realize how much an easy meal prep routine can simplify your life.
Here’s the thing: meal prep doesn’t have to mean hours in the kitchen or bland, repetitive meals. It can be simple, flexible, and- dare I say- fun. The key is finding a routine that works for you and your lifestyle, not someone else’s Pinterest-perfect plan.
In this post, I’ll share tips that have helped me turn meal prep from an overwhelming task into a habit I actually stick to. Whether you’re a beginner or someone who’s given up on it before, this guide is for you. Let’s make meal prep work, once and for all!
Start Small: Don’t Try to Prep Every Meal
If you’re anything like me, the idea of meal prep can quickly spiral into an all-or-nothing mindset. I used to decide “This week, I’m prepping every single meal- breakfast, lunch, dinner, and snacks!” Cue the overwhelming grocery list, three hours of cooking, and a fridge full of containers I didn’t want to look at by Wednesday. Spoiler alert: it never worked.
The first rule of building an easy meal prep routine? Start small. You don’t need to prep every meal for the entire week to feel like you’ve accomplished something. I found that starting with just one meal- like weekday lunches- was a game-changer. It made the process way less intimidating, and I actually ate what I prepped because I wasn’t sick of looking at it by day three.
Think about which meal gives you the most stress during the week. Is it scrambling to make lunch during your workday? Grabbing breakfast on the go? Pick that one meal and focus on it. For me, it was lunch. I’d prep things like burrito bowls or pasta salads that I actually looked forward to eating- and it made my afternoons so much smoother.
Starting small takes the pressure off, makes meal prep feel manageable, and lets you build up to more over time. Remember: progress over perfection! If you can master one meal, you’re already winning.
Plan Meals You Actually Want to Eat
Here’s the truth: no matter how great your easy meal prep routine is, it won’t stick if you don’t like what you’re eating. I’ve made this mistake many times! Prepping bland chicken and broccoli because it looked healthy on Instagram, only to shove it to the back of the fridge and order a burger instead.
The key? Plan meals you actually enjoy. Think about foods that make you excited to eat. Love tacos? Prep burrito bowls. Obsessed with pasta? Make a big batch of pesto pasta with grilled chicken or veggies. If it’s something you’d order at a restaurant, it’s worth prepping.
Another tip is to keep things simple. Complicated recipes with 12 ingredients sound nice in theory, but in reality, they’re time-consuming and overwhelming. I’ve found that sticking to meals with 5-7 ingredients keeps things stress-free and easy to throw together.
Meal prep doesn’t mean forcing yourself to eat “perfect” meals. It’s about making your life easier and more enjoyable. If you’re excited about what’s waiting for you in the fridge, you’re way more likely to stick with it.
Schedule Your Prep Time Like an Appointment
Let’s be honest: if you don’t schedule meal prep, it’s probably not happening. I used to think “I’ll just fit it in when I have time,” and spoiler alert- I never had time. Life always gets busy, and suddenly Sunday afternoon turned into me binge-watching Lost and ordering takeout.
To build an easy meal prep routine, treat it like a non-negotiable appointment. For me, Sundays work best, so I block off 1-2 hours in the afternoon as my prep time. I put it in my calendar just like I would a meeting or a dinner date- because it’s time I’m investing in future me.
If Sunday doesn’t work for you, that’s okay! Find a time that does. Maybe it’s Monday evenings after work or Saturday mornings. The key is to stick to it consistently so it becomes a habit.
And don’t forget to make it fun! Play your favourite music, listen to a podcast, or catch up on a show in the background while you chop and cook. Turning meal prep into something enjoyable makes it so much easier to stick with. Trust me… your mid-week self will thank you when dinner is already done!
Invest in the Right Tools and Containers
If you’re going to build an easy meal prep routine, having the right tools makes all the difference! For the longest time, I struggled with meal prep because I didn’t have the basics. My containers were mismatched, I was constantly short on lids, and chopping veggies with a dull knife felt like punishment.
The good news? You don’t need to spend a fortune to make meal prep easier. You just need a few items:
- Good Containers: Investing in a set of glass or BPA-free plastic containers has been a game-changer. I love ones with compartments for keeping meals fresh and organized.
- Sharp Knives: Prepping ingredients is so much easier (and faster) when you’re not fighting with your knife. A decent chef’s knife will save you a lot of time and frustration.
- Kitchen Tools That Simplify: My personal favourites are sheet pans for roasting everything at once, a veggie chopper for quick dicing, and a slow cooker or Instant Pot for set-it-and-forget-it meals.
Having the right tools makes meal prep feel more efficient and way less stressful. Trust me, once you upgrade your containers and snag a few essentials, you’ll wonder how you ever lived without them. It’s an investment in making meal prep a habit you can actually stick to.
Prep Ingredients, Not Just Full Meals
One of the biggest mindset shifts I’ve made while building my easy meal prep routine is realizing I don’t have to prep full meals to stay on track. Some weeks, the idea of cooking and portioning out entire meals feels overwhelming, so instead, I prep ingredients- and let me tell you, it’s a game-changer!
Prepping ingredients gives you flexibility. I chop veggies, cook a batch of grains like rice or quinoa, and marinate proteins ahead of time. That way, I can quickly throw meals together throughout the week without starting from scratch. For example, pre-cooked chicken, roasted sweet potatoes, and a big batch of salad greens can turn into wraps, bowls, or even a quick stir-fry depending on what I’m in the mood for.
This method works especially well for those of us who like a bit of variety. I used to dread eating the same thing five days in a row, but now I can mix and match my ingredients to keep things interesting.
If full-on meal prep feels like too much, prepping ingredients is a great way to ease into it. It’s quick, flexible, and makes healthy, home-cooked meals way more realistic on busy days. Plus, it cuts down on the “what’s for dinner?” stress we all know too well.
Make It Fun and Rewarding
If meal prep feels like a chore, you won’t stick with it. One thing I’ve learned while building my easy meal prep routine is that making it fun and rewarding turns it into something I actually look forward to.
For me, it’s all about setting the vibe. I’ll put on a playlist, an audiobook, or a movie in the background to keep me entertained while I chop, cook, and portion meals. It makes the process feel less like work and more like a self-care session.
I also like to reward myself after a successful prep session. Nothing huge, just something to look forward to. Maybe it’s a glass of wine, an episode of my favourite show, or some downtime with a good book.
Turning meal prep into a more enjoyable experience has helped me stick with it. When you make it fun, it stops feeling like a burden and becomes a habit you’ll actually want to keep.
Creating an easy meal prep routine doesn’t have to be overwhelming or complicated. By starting small, keeping your meals simple, and finding ways to make the process enjoyable, you can turn meal prep into a habit that works for you. Trust me, once you see how much time, money, and stress it saves, you’ll wonder why you didn’t start sooner.
Meal prep isn’t about being perfect. It’s about making your life easier and setting yourself up for success. So grab your containers, plan some meals you love, and let’s make this the week you stick to it!
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