Let’s be real: most of us don’t want to spend our entire Sunday in the kitchen. Here’s how to make meal prep work in real life, whether you have 30 minutes or 3 hours!

3 Simple Meal Prep Strategies

1. Prep as You Go
   Making dinner on Monday night? Double the recipe and freeze the extra for later.
2. Make Full Meals
   Set aside time to prep full meals in bulk. A slow-cooker meal, for example, takes just minutes to prep and will provide a hassle-free dinner later in the week​. You can even make extra to freeze.
3. Mix and Match
   If you like flexibility and variety in your meals, this strategy is for you. Prep a few essentials, like shredded chicken or roasted vegetables, that can be mixed and matched throughout the week.

Emergency Meal Arsenal

When life gets busy and you haven’t had time to prep, keep these simple, healthy meal ideas on hand. They require minimal effort and hit the mark for protein, healthy fats, and fiber.

• Tacos or Taco Salad: Keep taco-seasoned ground beef in the freezer. Add it to a salad or wrap with veggies, black beans, and salsa for an easy dinner​.
• Shredded Chicken: Slow cook chicken breasts, shred them, and use them throughout the week. Add them to salads, wraps, or bowls with veggies and rice​.
• Protein Pancakes/Waffles: Keep a high-protein pancake mix like Kodiak Cakes on hand for an easy breakfast-for-dinner option. Top with nut butter and berries for added protein and fiber​.
• Yogurt Bowls: Greek yogurt topped with nut butter, chia seeds, and high-fiber cereal makes for a quick breakfast or snack​.
• Chicken Sausage: Slice chicken sausage into coins, add it to a baking sheet with veggies and potatoes, and roast for 30 minutes for an easy sheet-pan dinner​.

Making It Work for the Whole Family

No, you don’t need to be a short-order cook making different meals for everyone! Here’s how to make one meal work for all:

Family-Friendly Strategies:

• Add extra protein to family favorites (and try a higher protein pasta!)
• Include at least one food everyone likes
• Let picky eaters customize their plates
• Keep meals simple and deconstructed

Get the Kids Involved:

• Let them pick a veggie for the week
• Give them safe, simple tasks
• Make them the “quality control” testers
• Turn prep time into hang time

Grocery Shopping Hacks

Save Time (And Your Sanity):

• Use pickup or delivery services
• Create multiple saved shopping lists
• Use our Costco, Trader Joes, or Aldi shopping lists to help
• Keep backups of staple items
• Shop from your phone while waiting in carpool

Stock Your Kitchen Like a Pro:

• Keep emergency proteins in the freezer
• Buy pre-chopped vegetables when needed
• Stock up on shelf-stable backup meals
• Have “upgrade” ingredients ready (seeds, nuts, extras)