My Basic I Have No Time Meal Prep
The benefits of meal prepping have been extolled COUNTLESS times. You save money and you eat better who doesn’t want that?
But sometimes I don’t have the chunk of time necessary to do my meal prep. Sometimes I have a whole afternoon to bake and roast and set myself up for the week and other times just going to the store (usually 2 or 3) and coming home takes up my whole day. I’m a busy lady: I’m balancing a full time job as a stylist with health coaching, blogging, training for an ultramarathon, being a good girlfriend, sister, daughter, friend….it’s a lot!
So this is my very basic, super short on time meal prep routine, my hacks, and some go-to recipes.
One rule I always follow is cook once, eat twice. If I have time during the week to make dinner, I make double to have for lunch or dinner the next day.
Don’t be scared to buy frozen veggies. I keep bags of frozen broccoli, brussel sprouts, cauliflower, mixed veggies, etc on hand at all time. They’re already cut, washed and ready to go.
I make a big batch of rice or quinoa every week. It takes about 10-20 minutes to make and is perfect for bulking up salads, soups, making breakfast porridge, or stir fried rice.
So many roasted veggies. I love roasting veggies because I can do other things while they are cooking (like blog or workout). Very efficient. I roast all my veggies with Trader Joe’s Coconut Oil spray and Everything But The Bagel Seasoning. I cut everything up, spray and season it, and pop it in the oven at 425 degrees for 15-25 minutes flipping halfway through. I always let the veggies cool completely before I put them in a container so they don’t get soggy. Veggies I like to roast: sweet potatoes, seasonal squash, mushrooms, cauliflower, broccoli and brussels.
I always have tempeh ready to go. I take a block of it and cut it into inch pieces, place them in either a ziplock or tupperware with BBQ sauce. (You can use any other sauce, it’s just what I’m into right now) I shake it up to get every piece covered and let it sit overnight to absorb the sauce. I then toss it on a pan and cook at 425 for 10 minutes each side. Keep an eye on it to make sure it doesn’t burn.
You don’t have to do everything at the same time. Sometime I only have the time (and energy) to just roast the veggies, or just make rice. I do what I can cause anything is better then nothing!
Overnight Oats, Chia Pudding, and Chia Oats are amazing for make ahead breakfasts. You can make a weeks worth of these and keep them in the fridge. When you take them out just throw some fruit or nut butter on top.
For lunch I do a protein, roasted veggies and a green. Most weeks I do BBQ tempeh. Other times I’ll just grab a veggie patty to throw in. It just depends on how much time I have. If I have more time I will make a big tofu scramble with a ton of veggies. I’m a big fan of this recipe.
Dinner is pretty similar to lunch: a protein and veggies. I’ll do a veggie burger (I like Beyond Meat, Hilary’s or Gardien) with roasted veggies w/ quinoa and arugula. The weather is starting to cool off so Ill start making big pots of chili in my Instant Pot. (I’ve been loving BB Wellness Buffalo Chili recipe)
So that’s my basic AF meal prep strategy. Way quicker then waiting for seamless, not to mention cheaper and healthier.
Any questions? Leave a comment below and I’ll get back to you!