Meal Prep Strategies For Busy Weeks
- Lay Jordan
- Aug 19
- 8 min read
Discover time-saving meal prep strategies that make healthy eating simple during busy weeks. Learn component prep, one-pot cooking, and smart shopping techniques to maintain nutrition without stress. This comprehensive guide offers practical solutions for people with limited time, helping you create sustainable habits that support your well-being even when your schedule is packed.
As your calendar fills up, your good intentions for healthy eating can be the first thing to fall by the wayside. Between deadlines, meetings, and life's unexpected challenges, finding time to cook nutritious meals often seems impossible. But it doesn't have to be this way.
Meal preparation isn't about spending your entire Sunday in the kitchen or eating the same bland chicken and broccoli for five days straight. Instead, think of it as a simple time-saving habit that makes choosing healthy foods the easiest option when you're stressed and busy.
This post is the second in a three-part series based on my August podcast episode. If you haven't had a chance to listen to the episode or catch up on other episodes (if you enjoy wellness content), I encourage you to click the post below before continuing.
Episode No. 57
Where to listen:
The first post laid the groundwork for transitioning into busier seasons with intention rather than anxiety, focusing on practical techniques to smoothly transition from relaxed summer routines back into structured, busier schedules.
In this second installment, I'm sharing a few simple strategies to help you prep your meals efficiently, ensuring you have nourishing food ready to go, even on your busiest days. These approaches are designed for real life, plus flexible enough to adapt to your changing schedule and preferences.
P.S. Throughout this post I'm sharing Journal prompts for your relationship with food. Remember to download for your convience or even share on social media and tag my instagram @simplylayxx so I know what other content to share. Keep in mind I am not a professional, but these are questions I've iasked myself throughout my health journey.
Strategy 1: The "Component Prep" Method
The component prep method is meal preparation for people who hate meal prep. Instead of making complete meals in advance, you simply prepare individual building blocks that can be mixed and matched throughout the week.
This approach is perfect if you get bored easily or don't want to commit to eating the same meal multiple days in a row. It's also less intimidating than trying to prepare a week's worth of complete meals at once.
On your prep day (Sunday works well for many people), focus on preparing three categories of food components:
1. Cook a grain or starch base
Make a big batch of one or two options like:
Brown rice or quinoa (perfect for grain bowls and stir-fries)
Roasted potatoes (delicious reheated or added to breakfast scrambles)
Farro or barley (hearty additions to salads)
2. Roast or steam vegetables
Prepare a variety of vegetables that hold up well for several days:
Roasted broccoli, cauliflower, or Brussels sprouts
Roasted sweet potatoes or winter squash
Bell peppers and onions (great for multiple dishes)
Sautéed greens like kale or spinach
3. Prepare proteins
Cook versatile proteins that can work in different meals:
Baked or poached chicken breast
Hard-boiled eggs (This is not my preference, but many cultures love to add boiled eggs as a protein source)
Seasoned ground turkey or beef
Roasted tofu or cooked lentils
The beauty of this method is in its versatility. Throughout the week, you can quickly assemble different meals without starting from scratch. One day, create a grain bowl with quinoa, roasted vegetables, and chicken. The next day, throw together a quick stir-fry with rice, vegetables, and tofu. For lunch, toss your proteins and vegetables over salad greens.
This approach typically requires about 1-2 hours of preparation time but saves you countless hours throughout the week.
Strategy 2: The "One-Day, One-Pot" Rule
If even component prepping feels like too much effort, the one-day, one-pot rule might be your solution. This ultra-simple approach focuses on making a single, large-batch meal that you genuinely enjoy and can eat for several days.
The key is choosing dishes that actually taste better after a day or two in the refrigerator, when the flavors have had time to develop. These meals should be versatile enough that you can add different sides or toppings to keep things interesting.
Some perfect one-pot meals include:
Hearty chili (vegetarian or with meat)
Lentil or split pea soup
Curry (Jamaican, Thai, or Indian inspired)
Slow cooker stews
Sheet pan chicken and roasted vegetables
The process is simple: set aside 30-60 minutes to prepare your chosen dish, portion it into containers, and refrigerate. Some people prefer to keep the entire pot in the refrigerator and portion it out as needed.
This method requires minimal effort and provides multiple ready-to-eat meals, freeing up time and mental energy on weekdays. When you're exhausted after a long day, having a homemade meal that only needs reheating is invaluable.
Strategy 3: The "Smart Shopping" Hack
Effective meal prep begins before you even turn on the stove. An organized approach to grocery shopping saves time, reduces food waste, and makes the actual cooking process much smoother.
Here's how to shop strategically:
Create a targeted list
Before heading to the store, plan the components or meals you'll prepare and create a specific shopping list organized by store section. This prevents impulse purchases and ensures you have everything needed for your meal prep session.
Many grocery stores now offer online ordering or delivery, which can save tremendous time and make it easier to stick to your list without temptations.
Shop the perimeter
Focus on the fresh foods found on the outer edges of the grocery store: produce, protein, and dairy. These minimally processed foods form the foundation of healthy meals. The inner aisles typically contain more processed items that should make up a smaller portion of your diet.
Embrace time-saving shortcuts
Don't be afraid to save time by purchasing:
Pre-chopped vegetables (especially for items you find tedious to prepare)
Frozen fruits and vegetables (often more nutritious than fresh ones that have been sitting for days)
Rotisserie chicken (an incredibly versatile protein that can be used in multiple dishes)
While these options sometimes cost slightly more, the time saved can be worth it during particularly busy periods. Remember, the goal is to make healthy eating sustainable for your lifestyle.
A Quick Start Guide: Just Do One Thing
If you're feeling overwhelmed by even the thought of meal preparation, start with just one small step. The goal isn't perfection; it's progress toward making healthy eating a bit easier for yourself.
Choose just one of these simple actions for this week:
This week, just cook a protein
Prepare one versatile protein source that can be added to various meals throughout the week. Roast a chicken, cook a batch of ground turkey with simple seasonings, or prepare a pot of beans or lentils. Having protein ready to go makes it much easier to assemble balanced meals quickly.
This week, just chop your veggies for three days
Wash and chop vegetables for the first half of your week. Store them in containers in the refrigerator so they're ready for quick cooking or snacking. Even this small step removes a significant barrier to healthy eating when you're tired or rushed.
This week, just make a big pot of soup
Soups are forgiving, easy to prepare, and often improve with time. Make a large batch of your favorite soup to enjoy for lunches or quick dinners. Pair it with store-bought bread and a simple salad for complete meals with minimal effort.
By starting small, you'll build confidence and momentum. Next week, you might feel ready to try another strategy or expand on what worked well.
Your Health, Simplified
Meal preparation doesn't need to be complicated or time-consuming to be effective. The strategies shared here: component prepping, one-pot cooking, smart shopping, and starting small, all serve the same purpose: making healthy eating the easiest choice when life gets hectic.
Remember that a little bit of planning goes a long way. By investing a small amount of time upfront, you're giving yourself the gift of stress-free, healthy eating all week long.
The best meal prep approach is the one that works for your life, preferences, and schedule. Feel free to mix and match these strategies or adapt them to fit your needs. The goal isn't perfection, it's creating sustainable habits that support your health during busy times and beyond.
What's your favorite go-to meal prep recipe for a busy week? Share it in the comments below!
Episode No. 57 Description:
Ready to transition from laid back to productive? Join me for an empowering episode on preparing to get back into routine! Whether you're gearing up for back-to-school season, starting a new role, or simply re-aligning to finish this year's goals, this episode provides practical strategies to help you shift smoothly between seasons.
✨ Key Topics:
The psychology behind seasonal transitions and why they can be challenging
How to create effective systems that support your return to structure
Practical tips for balancing productivity with self-care during transitions
The "Imperfectly done is better than none" mindset shift
Special Phoenix card reading about transformation and resilience
🎯 Perfect for anyone feeling the need to realign as summer winds down, seeking direction for the final months of the year, or wanting to establish sustainable routines. Whether you're a productivity enthusiast or just starting your self-improvement journey, this episode offers valuable insights to help you rise from the ashes of summer and create something beautiful for the season ahead.
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Check out my blog post www.SimplyLay.com
Music by Remil - Evening Tea - https://thmatc.co/?l=DFECB5D4
Section | Timestamp | Notes |
From Summer Ease to Fall Productivity | 00:00 | 🍂 Highlights
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Fall Planning: Maximize Your Last Quarter of the Year | 🍁 Highlights
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✨ Highlights
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🔄 Highlights
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📋 Highlights
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What I'm Loving & Personal Updates | [27:23] What I’m Loving (Warning: TSITP Spoilers!!!) - 28:30 What made me happy - 37:58 Recent Mindset Shift - 38:16 | 🎬 Highlights
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What I'm grateful for | 39:32 | I had this week to myself mostly to get clear on my wants and needs |
Card Pull | 40:16 |
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