1. Ingredient Pre-Cooking: Pre-cook versatile ingredients like quinoa, brown rice, or roasted vegetables in bulk. They can be the base for various meals throughout the week, from salads and wraps to grain bowls.
  2. Freezer Meals: Make a couple of different large-batch recipes like lasagna, casserole, or chili. Divide them into meal-sized portions and freeze for those days when you’re too tired to cook.
  3. Theme Days: This is a fun and practical idea. Assign a theme to each day of the week – like Mediterranean Monday, Taco Tuesday, Wrap Wednesday, etc. This will help with your meal planning and also keep your meals interesting.
  4. Batch Blending: Make a large batch of your favorite smoothie, then freeze it in single-serve containers or ice cube trays. Each morning, just grab a portion and let it thaw a bit for a quick, healthy breakfast.
  5. Deconstructed Meals: Prepare components of your meals separately, then mix and match throughout the week. This could include a protein, a grain, a veggie mix, and a sauce or dressing.






  1. Mason Jar Salads: These are perfect for meal prep. Just layer your ingredients (dressing on the bottom, then hard veggies, protein, grains, and leafy greens on top) for an easy grab-and-go lunch.
  2. Breakfast Burritos: Make a big batch of breakfast burritos and freeze them. They make an excellent on-the-go breakfast option and can be filled with many different ingredients.
  3. Homemade Broth: Whenever you have vegetable scraps or bones, make homemade broth. It’s healthier, cheaper than store-bought, and can be used in a multitude of recipes.
  4. Protein-Packed Snacks: Pre-make high protein snacks like boiled eggs, protein balls, or Greek yogurt cups to keep you fueled between meals.
  5. One-Pot Meals: Opt for meals that can be cooked using just one pot, like soups, stews, or pasta. It saves time on cooking and cleaning.






  1. Healthy Swaps: Use healthier alternatives like lettuce wraps instead of bread or zoodles (zucchini noodles) instead of pasta. These can add variety and nutrition to your meals.
  2. Pre-portioned Spices: If you have meals you cook regularly, pre-mix and store the spices in separate small containers. This saves time during the cooking process.
  3. Slow Cooker/Instant Pot: Use these appliances to your advantage. They can cook large quantities of food with minimal effort and can even be left unattended.
  4. Canned and Frozen Foods: Don’t overlook canned or frozen fruits, vegetables, and legumes. They’re often just as nutritious as fresh and can save you a lot of prep time.
  5. Kitchen Gadgets: Invest in a good set of kitchen tools that can make meal prep easier, like a quality knife set, food processor, or salad spinner. It will make the process faster and more enjoyable.

Quick and Easy Tortilla Soup for Meal Prep Recipe https://farmstoflowers.com/2023/07/easy-fast-chicken-tortilla-soup/