The Ultimate Guide to Meal Prepping for Busy Weekdays

Meal prepping has become a popular way to save time, stay healthy, and reduce stress on busy weekdays. It is a simple and effective way to plan, prepare and pack meals in advance, so you can grab and go when you’re short on time. In this ultimate guide, we will explore the benefits of meal prepping, provide you with tips and tricks, and share some delicious and easy-to-make meal prep recipes.

Benefits of Meal Prepping

  1. Saves Time One of the biggest benefits of meal prepping is the time you save throughout the week. By taking just a few hours on the weekend to prepare your meals, you can avoid the stress of having to cook each night after a long day at work.
  2. Helps you Stay Healthy Meal prepping allows you to have more control over what you eat, making it easier to stick to a healthy diet. By preparing your meals in advance, you can ensure that you have healthy and nutritious options available, rather than reaching for junk food or fast food when you’re in a hurry.
  3. Saves Money Meal prepping can also help you save money by reducing food waste. When you plan your meals in advance, you can buy the ingredients you need in bulk, reducing the cost per meal. Meal prepping also helps you avoid eating out, which can quickly add up.
  4. Reduces Stress One of the biggest benefits of meal prepping is the peace of mind it provides. With your meals prepared in advance, you no longer have to worry about what to eat or where to find healthy options when you’re on the go.

Tips and Tricks for Meal Prepping

  1. Plan your Meals The first step in meal prepping is to plan your meals for the week. Decide what you want to eat, create a grocery list, and stick to it. This will help you save time and money by avoiding impulse buys.
  2. Use Glass Containers Glass containers are the best choice for meal prepping because they are durable, reusable, and safe for the microwave and dishwasher. They also help you keep track of portion sizes, making it easier to stay on track with your diet.
  3. Invest in Good Quality Tupperware Investing in high-quality Tupperware can make a big difference in your meal-prepping experience. Look for containers that are leak-proof, stackable, and have tight-fitting lids to keep your food fresh.
  4. Cook in Batches When you’re meal prepping, it’s a good idea to cook in batches. This saves time and allows you to have leftovers for the week. Cook your proteins, grains, and vegetables all at once and divide them into containers for the week.
  5. Keep it Simple When meal prepping, it’s best to keep it simple. Stick to basic ingredients and simple recipes that can be prepared quickly and easily. You can always add spices, herbs, and other seasonings to add flavor and variety to your meals.

Meal Prep Recipes

  1. Chicken and Vegetable Bowls Ingredients:
  • 4 boneless, skinless chicken breasts
  • 2 cups of mixed vegetables (e.g., broccoli, carrots, bell peppers)
  • 2 cups of brown rice
  • 1 tablespoon of olive oil
  • Salt and pepper to taste


  1. Preheat oven to 400°F.
  2. Line a baking sheet with parchment paper.
  3. Season the chicken breasts with salt
  4. Place the chicken breasts on the lined baking sheet and bake for 20-25 minutes or until fully cooked.
  5. In a separate pot, cook the brown rice according to the package instructions.
  6. In a large pan, heat the olive oil over medium heat. Add the mixed vegetables and cook until tender.
  7. Divide the cooked rice and vegetables into four containers. Top each container with cooked chicken breast.
  8. Serve warm or store in the refrigerator for up to five days.
  9. Turkey and Sweet Potato Breakfast Bowls Ingredients:
  • 1 pound of ground turkey
  • 2 large sweet potatoes, peeled and diced
  • 1 teaspoon of paprika
  • 1 teaspoon of garlic powder
  • 1 teaspoon of onion powder
  • Salt and pepper to taste
  • 4 large eggs
  • 4 tablespoons of salsa


  1. In a large pan, cook the ground turkey over medium heat until fully cooked.
  2. In a separate pan, steam the diced sweet potatoes until tender.
  3. In the same pan as the turkey, add the sweet potatoes, paprika, garlic powder, onion powder, salt, and pepper. Stir to combine.
  4. In a separate pan, cook the eggs to your liking (e.g., scrambled, sunny-side up, etc.).
  5. Divide the turkey and sweet potato mixture into four containers. Top each container with a cooked egg and 1 tablespoon of salsa.
  6. Serve warm or store in the refrigerator for up to five days.

Meal prepping is a great way to save time, stay healthy, and reduce stress on busy weekdays. By following these tips and tricks and trying out these delicious and easy-to-make recipes, you’ll be well on your way to becoming a meal-prepping pro. Happy prepping!

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