Too busy to meal prep? How to stay ahead of your nutrition game on a tight schedule

Ah, the shining dream of meal prepping: Rows of gleaming glass containers, their ranks lining the refrigerator with military precision, brimming with painstakingly portioned rice, protein and vegetables. Cute mason jars brimming with colorful salads or steel cut oats and greek yogurt breakfast parfaits. Every calorie and bite for the entire week ahead accounted for and waiting for you.

Reality?

Stumbling into the house late, frazzled from too many last-minute minor crises, perhaps even simmering into that razor-edged mood known as being “hangry”. Your stomach needs a quick and soothing mercy meal. Shoot… you had too many errands to run on Sunday and were too wiped to cook then, and you sure as hell aren’t going to bother now. Takeout or pizza it is!

Aaaand… there goes your nutrition plan.

You are not alone.

It’s a go-go-go existence these days. Just grocery shopping alone can be annoyingly draining, but cooking and prepping 15+ meals for the week on a single day? Unless cooking is actually your main hobby, most of us don’t have that much time to devote to it. We have things to do, places to be! We shouldn’t have to give up our only precious free time to eat well on a budget. And I have to admit, eating the same thing for 5 days in a row can get obnoxiously dull.

So, what’s a health-conscious human to do?

I have some fabulous news: You don’t have to meal prep perfectly. There are so many easy tricks to minimize your cooking time while maintaining flexibility throughout the week. Here are the tactics I use to keep myself fueled without a traditional weekly meal prep session:

1. Do a “mini-prep” of one or two items.

No need to prepare every part of every meal for an entire week. You can prep for just a few meals worth of food, or a couple of items that you can dress up in different ways. A big pot of brown rice or lentils can go with any protein. Or, you can book a batch of fish or chicken and add whatever sides you can whip up on on the fly as you go. A big tray of roasted veggies can last a few days and you can eat them layered in a bowl or mixed into salad. A pot of boiled eggs can easy be peeled and sliced on top of anything.

All of these options can be made in about 30 minutes, and definitely under an hour so you can squeeze in a “mini-prep” whenever you have some spare time.

2. Stock up on pre-chopped or frozen veggies, or ones you enjoy raw.

It only takes several minutes to defrost a bag of frozen veggies in the microwave and top it with a seasoning mix or sauce- even less time to toss some dressing on a bag of salad greens and throw in some crushed nuts, or any mix-ins you like. Check out your grocery store for bagged, prepped veggies like butternut squash, broccoli, or cauliflower. This can save you a few minutes if you’re making a batch of roasted veggies.

If you can’t find prepared vegetables in your local market, choose items that are easier to prepare when possible, or choose a simpler method of preparation. Minimize foods that require a lot of peeling or chopping for an edible result.

I also like to keep snack-able raw veggies around. My favorites (chosen for their delightful crunch) are snap peas, carrots, radishes, and mini bell peppers.

3. Dressings, seasonings, and toppings

This is the ultimate secret hack to jazzing up your staples. Stock up on some healthy seasoning mixes, dressings, or spreads such as hummus. And don’t forget the salsa and hot sauce to deliver some spice! Something as simple switching out an Italian herb mix for a Cajun seasoning blend, or drizzling your salad with a creamy dressing instead of vinaigrette (shout to Trader Joe’s vegan dill dressing) can really elevate an otherwise boring plate of food.

Get creative- you might be surprised by which combinations end up tasting great. I’ll use seasoning mixes on eggs, animal proteins, veggies, avocado toast… anything. I’ve even tried boiling lentils with a packet of carnitas seasoning, which resulted in a delightfully rich flavor.

You don’t need to worry about a following strict recipe if you find some basic flavor combinations that you know you like.

Toppings are also a great way to play with texture and flavor. It only takes several crushed nuts or a sprinkle of pepitas to add a satisfying crunch to a bowl, or a few slices of avocado to deliver an indulgent creaminess.

4. Find a rotation of options that take 10 mins or less to cook.

Breakfast can be as easy as quick-cooking oats or Greek yogurt with fruit. Eggs only take a few minutes to cook. Tofu can be eaten raw, simply crumbled and seasoned, or quickly sautéed. Salads only need to be dressed. A protein shake takes one minute to blend up with some peanut butter or chia seeds. Canned tuna or salmon only takes a few minutes to prepare for a sandwich.

Seek out some “emergency” healthy frozen or canned foods for those days when you can’t even be bothered to assemble a meal. Set yourself up for success when you haven’t had the time to plan. One of the best ways to support building new habits is to make them easy for yourself. Bonus points for anything you can cook in one pan- easy cleanup is the best!

5. Stash healthy alternatives to your favorite munchies.

Uh-oh… the munchies have arrived.

Maybe it was an extra-stressful day at work. Maybe it’s the menstrual monster rearing its hungry head. Maybe you’re just tired and cranky and want a treat, dammit. All you have in the house is lentils, eggs, and a few bags of frozen veggies… you’re this close to going out and buying a large bag of Fritos and a pint of ice cream or indulging in some very deeply fried fries, even if you’ll feel like trash later.

But wait- you stockpiled emergency snacks just for this very purpose! Crunchy, sweet, salty-whatever your kryptonite is, there’s something out there that will hit the spot without busting your macros.

Check out health-oriented stores or Trader Joe’s for more options. If you crave chips, look for lentil or pea-based crunchy snacks instead. Lightly oiled or air-popped popcorn is also a fantastic lower calorie alternative to chips.

Instead of ice cream, try blending frozen bananas with a sweet protein powder for a cold and creamy treat. There are low sugar or even keto ice cream brands that taste surprisingly awesome. Personally, I really dig straightforward extra-dark chocolate for dessert- the darker it gets, the less sugar it has.

I also find fruit or crunchy veggies, like carrots or snap peas, really help to curb cravings. Make sure to choose snacks higher in protein and fiber to help fill you up!

Now relax and enjoy satisfying meals on the fly!

Shop smart and routinely replenish your favorite time-saving options, and you’ll be able to stay just prepared enough to throw together a healthy meal at any moment.

Instead of being perfectly prepared, prepare to be unprepared- how’s that for a life motto?

Who knew meal prepping was such an exercise in philosophy?