By Arthur Evans 
We’ve all been there – it’s late in the day, you’re tired, and cooking a full meal feels like a mountain you just can’t climb. Fortunately, with a bit of planning and some simple meal prep strategies, you can save time in the kitchen and still enjoy healthy, homemade meals. Here are some easy meal prep tips to help you save time on those busy days while still eating nutritious, satisfying food.
1. Plan Your Meals in Advance
One of the best ways to save time during the week is to plan your meals ahead of time. Spend a few minutes each weekend thinking about what you’d like to eat for the upcoming week. Write down a shopping list based on your meals, and stick to it. This will help you avoid those last-minute, stressful decisions about what to make for dinner and prevent impulse buys at the grocery store.
2. Cook in Batches
Cooking in batches is a great way to reduce your daily cooking time. Instead of preparing separate meals every day, make a large batch of food that you can use throughout the week. For example, cook a big pot of soup, stew, or chili, and divide it into containers for easy lunches or dinners. You can also cook large quantities of grains like rice or quinoa and store them in the fridge to use in different dishes.
3. Use One-Pot Meals
One-pot meals are perfect for saving time because they require less cleanup and are easy to make in large quantities. Meals like casseroles, stir-fries, and sheet-pan dinners allow you to cook everything at once, minimizing the amount of time spent standing over the stove. Simply throw your ingredients in one pot or on one baking sheet, and let the oven or stovetop do the work.
4. Prep Ingredients Ahead of Time
Prepping your ingredients in advance can save you valuable time during the week. When you have extra time, like on the weekend, chop your vegetables, marinate meats, or cook grains. Store them in the fridge in labeled containers, and you’ll have everything ready when you need it. For example, if you’ve pre-chopped onions, garlic, and bell peppers, you can quickly toss them into a stir-fry or sauté them for a quick soup or stew.
5. Use Pre-Cut and Pre-Washed Ingredients
While buying pre-cut vegetables or pre-washed greens might cost a little more, it can save you a lot of time and effort. Many grocery stores offer bags of pre-washed salad greens, chopped veggies, and even frozen fruits and vegetables. These items are convenient and will help you avoid spending extra time chopping or cleaning produce.
6. Invest in a Slow Cooker or Instant Pot
Slow cookers and Instant Pots are kitchen appliances that can work wonders for saving time. These devices allow you to throw in your ingredients and let them cook while you focus on other tasks. A slow cooker is perfect for making soups, stews, and casseroles, while an Instant Pot can cook meals in a fraction of the time compared to traditional methods. Set it up in the morning, and you’ll come home to a hot, delicious meal with minimal effort.
7. Make Breakfast Ahead of Time
Breakfast doesn’t have to be a rushed task in the morning. You can prepare breakfast the night before to make your mornings stress-free. Overnight oats are a great option – just mix oats with milk or yogurt, add fruits and nuts, and let them soak overnight. In the morning, you’ll have a quick and healthy breakfast ready to go. You can also make egg muffins or breakfast burritos ahead of time and store them in the fridge for easy reheating.
8. Use Leftovers Creatively
Leftovers don’t have to be boring. Use your leftover chicken, rice, or vegetables to create new meals throughout the week. For example, leftover grilled chicken can be turned into chicken salad, chicken tacos, or even added to a pasta dish. You can also repurpose roasted vegetables into a vegetable soup or a quick stir-fry. Leftovers are an excellent way to save both time and money.
9. Make Use of Freezer-Friendly Meals
Freezing meals ahead of time is a great way to ensure you have a home-cooked meal available when you’re short on time. You can make large batches of soups, stews, casseroles, and pasta dishes, portion them out into individual servings, and store them in the freezer. When you’re ready to eat, simply reheat them, and you’ll have a hot, homemade meal in minutes.
10. Snack Prep for the Week
Don’t overlook snacks when planning your meals. Preparing snacks ahead of time can help you avoid unhealthy temptations and keep you energized throughout the day. Consider chopping fruits and vegetables and portioning them into snack-sized containers, or making your own granola bars or energy balls. Hard-boiled eggs, yogurt, and pre-portioned nuts are also great snack options.
11. Keep Your Pantry Stocked with Essentials
When your pantry is stocked with essential ingredients, you can whip up a quick meal without having to run to the store. Keep a variety of grains like pasta, rice, and quinoa, canned goods like beans and tomatoes, and frozen vegetables and meats on hand. Having a well-stocked pantry allows you to create simple meals with whatever you have available.
12. Use Quick-Cooking Grains
Not all grains take a long time to cook. Some, like quinoa, couscous, and instant brown rice, cook in under 20 minutes and make a great base for many meals. Swap out longer-cooking grains for these quicker options when you’re in a rush.
13. Keep It Simple
Meal prep doesn’t have to be complicated. Stick to simple meals that don’t require a lot of ingredients or preparation. Stir-fries, salads, and sheet-pan dinners are all quick and easy options that you can make with minimal effort. By keeping your meals simple, you’ll reduce your time spent in the kitchen and make the process feel less overwhelming.
14. Use a Timer
When cooking multiple things at once, it can be hard to keep track of everything. Set timers for each dish to ensure that nothing gets overcooked or forgotten. This will allow you to multitask and prep other ingredients while your food is cooking.
15. Create a Rotating Meal Plan
Having a rotating meal plan can make meal prep even easier. Choose a few meals that you enjoy and rotate them weekly, so you’re not reinventing the wheel every week. This reduces the time spent planning and ensures that you always have something tasty to look forward to.
16. Get Your Family Involved
If you’re cooking for a family, involve them in the process. Kids can help chop veggies, set the table, or assemble salads. When everyone pitches in, meal prep becomes a team effort, and the workload gets lighter.
17. Invest in Quality Containers
Having the right containers for storing your prepped ingredients or meals can save you time in the long run. Choose clear, stackable containers that are easy to label and store. Labeling your containers with dates will help you stay organized and avoid food waste.
By implementing these time-saving meal prep strategies, you can spend less time in the kitchen and more time doing the things you love. Whether you’re looking to streamline your weekday meals or make healthy eating more convenient, these tips will help you save time and stress less in the kitchen.