7 Easy Things I Always Meal Prep for the Week Ahead
Simple, no-fuss meal prep ideas that actually make my week feel easier (especially as a mom).
Let’s be honest: I don’t have the time (or energy) to spend hours prepping elaborate meals for the week. But I do want to feel like I’m not scrambling every time someone’s hungry—especially when I’m already overstimulated, juggling kids, and just trying to get through the day without eating crackers over the sink.
So, instead of trying to prep everything, I’ve learned to prep just a few key things that actually make a difference. These are simple, realistic, and make the rest of my week smoother—without taking up my whole Sunday.
Here are the 7 easy things I always meal prep that help me feel more grounded, fed, and less frazzled when life gets chaotic.
1. A Big Batch of Roasted Vegetables
Roasted sweet potatoes, zucchini, peppers, carrots—whatever I have on hand. I season them simply (olive oil, garlic powder, sea salt) and roast them on a sheet pan. These go in everything: bowls, wraps, eggs, pasta, or just reheated as a quick side. They save me when I don’t want to think.
Meal Prep Tip: Roast at 425°F for 25–30 minutes. Use parchment paper for easy cleanup.
2. Hard Boiled Eggs
These are the ultimate grab-and-go protein. I boil half a dozen or more, peel them after they’ve cooled, and store them in a container so I can snack or slice them into toast, salads, or wraps. Also helpful when I’ve skipped breakfast and need something quick before the next toddler meltdown.
Meal Prep Tip: Add eggs to boiling water, cook for 10 minutes, then rinse under cold water to peel easily.
3. One Protein (Chicken, Turkey, Beef, Beyond Meat)
I usually make one neutral protein I can repurpose through the week. Shredded chicken in the Instant Pot or a pan of ground turkey with basic seasoning works great. Then I’ll use it for tacos, pasta, bowls, quesadillas, or just something I can throw in a wrap with whatever veggies are prepped.
Meal Prep Tip: Keep the seasoning simple (just salt, pepper, garlic) so it works across multiple meals.
4. Chopped Fruit or Veggies for Snacking
This one’s mostly for survival. I chop cucumbers, carrots, peppers, or apples and store them in clear containers at eye-level in the fridge. It makes snacking easier (and helps my kids eat more veggies too). It also helps me not reach for random snacks when I’m tired and touched out, or if we are leaving the house and I want to quickly pack a lunchpail!
Meal Prep Tip: Add a damp paper towel to the container to keep veggies crisp longer.
5. A Quick-Grab Breakfast
I try to prep one thing I can grab in the morning that isn’t a sugary granola bar. Sometimes it’s overnight oats, sometimes it’s egg muffins or baked oatmeal—whatever feels doable that week. Even just slicing up fruit for yogurt bowls helps me start the day without skipping breakfast.
Meal Prep Tip: Rotate between 2–3 easy breakfast recipes so it never feels boring or overwhelming.
6. Freezer-Friendly Dinners (Optional but Game-Changing)
If I have extra time or motivation, I’ll double a dinner I’m making and freeze half. Things like chili, soup, or baked pasta freeze well and save my sanity on nights where everything feels like too much. Even one freezer meal per week is a gift to your future self.
Meal Prep Tip: Label your containers and write the date—it’s too easy to forget what’s what.
7. A Comfort Food or Treat
Hear me out: this matters more than we realize. Having one thing that feels comforting—banana bread, fruit muffins, a simple soup, or even a batch of rice pudding—helps me slow down during the week and feel more me. It doesn’t have to be “healthy” or perfect. It just needs to feel good.
Meal Prep Tip: Pick something easy, bake once, and enjoy it all week.
Meal Prep Doesn’t Have To Be Extreme
You don’t need to prep everything to feel prepared. Just a few supportive foods can bring so much calm to your week. Finding the time to carve out these small preps can be difficult but worth doing – check out my Ultimate Sunday Reset routine to see how I incorporate this into my life every week.
If your current meal prep routine feels like a second job, this is your permission slip to simplify. Let it support you, not stress you. Let it feel like care, not control. Because you deserve that. Especially when you’re carrying so much.
You may also like these posts if you’re curating and managing a busy, held home:
The 10-Minute Self-Care Routine Every Overwhelmed Mom Needs
How I Romanticize My Life Without Spending a Thing
Much love always,
