If you’re anything like me, meal prepping entire meals for the week doesn’t always sound appealing. These small tasks, though, can be completed in less than 30 minutes yet make a big difference! This is my meal prep made easy guide: tiny tasks that can save you time all week.
If you prefer more variety throughout the week, then this meal prep component strategy might just be for you. I know that I personally prefer this.
Think simple tasks like washing and chopping vegetables so you can either 1) throw together a nutritious dinner easier or 2) grab those veggies and dip them into your favorite dip for a healthier snack!
In this post, I go over various ideas plus recipes to help you prioritize your health and also make your life as a busy mom a lot easier! Plus, there is a free checklist you can keep on your fridge and a blank one as well to easily customize.
CLICK HERE to download a 4-page printable with the above checklist plus a blank template as well, so that you can pick and choose what you want to prep each week! Keep scrolling for more explanation and specific recipe ideas!
Why I Love This Method
1. Makes healthy eating a lot more convenient and easy.
When veggies are already washed and fruit is chopped, you’re way more likely to reach for them instead of something less nutritious. A yogurt dip ready to go? Suddenly raw veggies become a snack you actually want.
2. Reduces stress during lunch or dinner prep.
Even if you don’t have a full meal prepped, having just a few components ready (like a whipped cottage cheese base or pre-chopped peppers) means assembling lunch or dinner is way faster and less overwhelming.
3. Saves Time During the Week
Think of it as “time banking.” Spend 20–30 minutes doing small tasks once or twice a week, and save double that time during busy mornings, lunch hours, or chaotic dinner preps.
4. Keeps Food From Going to Waste
When produce is washed and visible (or pre-cut), it’s more likely to get eaten. You’re not letting those strawberries mold in the back of the fridge or forgetting about the bell peppers you meant to sauté.
5. Encourages balanced meals and especially snacks!
Having a few nutrient-dense components prepped – like dips, chopped veggies, grains, or cooked proteins -makes it easier to throw together meals that check the boxes: protein, fiber, healthy fats, variety of produce, etc.
6. Boosts Motivation and Confidence
These “micro-preps” are small wins that build momentum. You don’t need to commit to hours of meal prep. Just doing something makes you feel more organized and more motivated to eat healthier!
Different Recipes to Try
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I spent less than 15 minutes creating two high protein snack bowls (vanilla pudding), a yogurt dill pickle dip, a homemade dressing, and chopping vegetables and fruit. If I have tomatoes already diced, I am more likely to throw them into my egg burrito in the morning.
The majority of these items I stored in glass Pyrex containers. I might ask for this Rubbermaid Set of 9 Storage Container Set for my birthday, though! Or, store items in cheap plastic storage containers – whatever works!
1. Dips and Spreads
Prepping a healthy dip or spread option for the week is a smart way to optimize your meals or snacks.
For example, I whipped up a quick dill pickle dip with Greek yogurt that I can dip veggies or whole grain crackers into when I am craving a snack. It was just plain Greek yogurt + Dill Pickle Seasoning + chopped dill pickles! It doesn’t have to be complex at all, it took me like 90 seconds to make.
It’s a great option if you’re craving a salty, savory snack yet it helps you reach a higher protein intake, too! Protein contributes to feelings of fullness to hold you over until your next meal as well.
Another idea? Whip cottage cheese with herbs, lemon, or everything bagel seasoning → high-protein dip or spread. Or, drizzle it over salads or protein bowls for flavor.
Healthy Dip Inspiration
Below are multi-functional ideas: providing flavor, extra protein or fiber and/or increasing vegetable intake.
- Homemade salsa, like this 5-Minute Fresh Mango Salsa or Fire Roasted Salsa, shown above (Get Inspired Everyday!). Both are great for snacks or adding flavor to meals.
- Healthy Yogurt Fruit Dip (Walder Wellness).
- Tzatziki: Greek yogurt + grated cucumber + lemon juice + garlic + dill + salt.
- Quick and Easy Classic Hummus (Chef Ani)
- Chia Seed Jam (The Oregon Dietitian). A high fiber jam that is great for picky kids, too! Prep time is just 3-minutes and it stores well in the fridge (can be frozen, too). Put it in your smoothies, on toast or sandwiches, over ice cream – the sky is the limit.
2. Fresh Produce Prep
Guess what? It might take you 5 minutes to wash and chop fruit and veggies for the week but will save you so much time and mess in the future.
Chop bell peppers, cucumbers, carrots for snacking or fast sautéing. Wash and trim berries, grapes, or melon for grab-and-go fruit or for easier yogurt parfaits. Dice onions and mince garlic to store in small jars for cooking.
This makes healthier eating more convenient and it helps provide more flavor to your meals as well!
3. Freezer Helpers
Another component strategy to help you out are what I like to call making “freezer helpers”. If you’re a smoothie person, pre-freeze smoothie packs (fruit, spinach, chia) in baggies so all you have to do is add yogurt and milk.
Herbs (like parsley, basil, cilantro) can be chopped and frozen in olive oil in ice cube trays.
4. Homemade Salad Dressings or Sauces
If you’re trying to watch your sodium or just have a favorite salad dressing recipe, prep an easy dressing for the week. Plus, most dressings can be stored in the fridge for at least one week!
Use it to add flavor to a hearty salad, easy power bowl or dense bean salad lunch prep. For example, a Honey Jalapeno Lime Vinaigrette (Two Cloves Kitchen) would be really good with a Mexican-inspired dense bean salad – like black beans, corn, jalapenos, chicken, onions, and peppers.
Take it even further by making a nutrient-dense salad, like these below:
- Lemon Herb Kefir Dressing, shown above (Craving Something Healthy). A tangy, bright dressing that is packed with probiotics!
- Garlic Tahini Dressing (Eating Bird Food) – which combines two nutrient powerhouses: tahini and nutritional yeast! It can be drizzled on roasted veggies, power bowls, salads, or as a sauce on whatever you prefer.
- Whipped Cottage Cheese Ranch Dressing (Haute and Healthy Living). Same ranch flavor but with some extra protein from the cottage cheese.
- Strawberry Balsamic Vinaigrette Salad Dressing (Haute and Healthy Living), using fresh strawberries and just 6 simple ingredients!
- Yum Yum Sauce (Get Inspired Everyday!) – add to Asian-inspired dishes like Hibachi chicken or egg roll in a bowl.
5. Whip Cottage Cheese
Some meal prep components can be as simple as blending your cottage cheese and adding it back into the container so that it is already whipped in the fridge.
Use it in your scrambled eggs, make the viral cottage cheese crisps, plus more ideas below.
Ideas to make with it:
- Just put it on toast or in scrambled eggs.
- Cottage cheese queso .
- Whipped cottage cheese overnight oats
- Cottage cheese chocolate mousse.
- Add it to egg bakes.
- Use it to make chicken or tuna salad for some extra protein.
6. Healthy Snack Prep
Here is where I actually need the most help. As a self-proclaimed snack lover, I will grab whatever is convenient out of the pantry: unless I have spent time prepping a healthier snack and have that available!
Easy High Protein Snack Ideas
Most of these healthy snacks take 5 minutes or less to prep. It sounds like a lot of work but I promise it’s not! Kind of like working out – you dread it at first but are so glad you did it once it’s over.
Raspberry Cheesecake Chia Pudding. A filling, high protein and fiber chia pudding that’s super easy to meal prep. You could essentially make 4-5 servings in just 5 minutes and store it in the fridge all week long! Eat it as a healthier treat or even a well-balanced meal.
Dark Chocolate Peanut Butter Stuffed Dates. Ok, so these peanut butter and protein powder stuffed dates are a little bit more time intensive, like 15 minutes of prep. However, you could make 12-20 dates in this time and they store in the freezer for up to 3 months (they will be gone before that, though).
Vanilla Protein Pudding. These yogurt cups that I call “pudding” take just 5 minutes to prep and they’re so delicious. Each serving has 16 grams of protein and they’re low in calories.
- Cottage Cheese Bagels (What Molly Made)
- Crispy Roasted Chickpeas (Love and Lemons)
- Shelled edamame
- Lentil salad
- Protein Brownie Bites (Haute & Healthy Living)
- Protein Donuts (The Big Man’s World); 12g protein per donut.
- Birthday Cake Cottage Cheese Bars (13g protein).
7. Batch Cook Grains and/or Proteins
Last but not least: making a large batch of grains or proteins – like rice, quinoa, farro, barley, lentils, chicken, ground beef or turkey.
I will usually make the entire bag of rice at one time then store what I will use that week in the fridge and freeze the rest in freezer bags! Portion out 4-5 servings per bag or per your preference.
This is a very helpful strategy that seriously makes dinner prep quick and less overwhelming. If frozen, thaw in the fridge for 24 hours and reheat over stove or microwave!
Interesting fact: heating and then cooling rice increases the resistant starch content- which actually may lower blood sugar spikes and it’s really good for our gut microbiome!
Sample Meal Prep for the Week
Ok, let’s put it all together with a sample meal prep and meals for the week. First, though, identify your intentions: what do you need to improve the most or what is the hardest part of your meal prep already?
For example, I tend to grab chips or something as a snack because I love snacking and it’s convenient. Therefore, having healthier options available that I would actually eat would help.
On Sunday, you are going to prep the following items and then use them for this meal plan for the week!
- Cut up and wash fresh strawberries, grapes, and pineapple.
- Use half of that fruit for a fruit salad for the week.
- Cut up carrots, bell peppers, and onions.
- Make homemade hummus.
- Vanilla yogurt protein pudding snack prep.
- Garlic tahini dressing.
- Batch cook chicken breast in oven (3-4 pounds). Store one pound in freezer.
- Two servings of Berry Cheesecake Overnight Oats.
Monday
Berry Cheesecake Overnight Oats and top with cut up strawberries for breakfast.
Chicken and roasted vegetables and drizzled with garlic tahini dressing.
Tuesday
Protein pudding and fruit salad as a snack + overnight oats with berries again.
Wednesday
Prep dense bean salad with already cooked chicken for dinner and eat leftovers for lunch the next day. Protein pudding as a snack.
Thursday
Homemade hummus plus veggies for a snack. Stir-fry with already cut up veggies and frozen shelled edamame for dinner.
I hope this overview was very helpful – it is definitely something I am trying to remember myself. Make sure to download the 4-page printable! Please review or subscribe to stay up to date on nutrition content aimed to help busy moms prioritize their health!