7 Tips How To Do Meal Prep For Busy Professionals (Crush Your Week)
Welcome back, my friends and welcome to this week’s edition of meal prep for busy professionals. I know you have been thinking about it and in today’s blog post I will give you the ultimate meal prep tips and meal prep strategies to help you establish a meal prep routine that sticks.
Table of Contents
Key takeouts
- Life in the corporate world is busy and in the hustle and bustle of a 9-to-5 job, finding the time to prepare healthy meals during the week can often feel like an impossible task.
- Nutrition is an important part of building a healthy lifestyle. Meal planning for busy people can be a game-changer for your health and overall well-being.
- Meal prep benefits for busy professionals include making healthier food choices, reducing stress, saving money in the long run, and helping to control portions. Just to name a few.
- In this blog post, I will share 7 highly effective meal prep strategies that will help you develop a seamless meal prep routine that sticks.
- In addition, I will share my favourite meal prep planners, meal prep storage containers and meal prep recipes with you so that you are fully equipped to start meal prep for busy people today.
Disclosure: Please note that some of the links in this blog post are affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning that if you click through & make a purchase, I will receive a small commission at no extra cost to you. Thank you for your support.
In the hustle and bustle of a 9-to-5 job, finding the time to prepare healthy meals during the week can often feel like an impossible task, and sometimes, just thinking about it can add even more pressure.
I have been there myself and I know it all too well my friends 🖤.
Between long days at the office, commuting, family, friends, and dating,…the thought of putting a healthy dinner together at the end of the day can be pretty overwhelming.
Mastering the art of 9 to 5 meal prep for busy professionals is not only possible but can also be a real game changer for your health, budget and overall well-being.
Yes, of course, you will need to invest some time upfront but trust me, once you have your meal prep routine in place, it will all pay off.
Learn from my meal prep mistakes and explore 7 practical and highly effective meal prep tips to help you streamline your meal prep routine and make it work seamlessly within your busy schedule.
From planning meals, finding and choosing simple recipes, blocking time for meal prep in your calendar, etc. we will cover everything you need to know to set yourself up for success and start your meal prep journey today.
Get ready to crush your week and embrace a happier and healthier version of yourself today!
Benefits of meal prep
To boost your motivation even more, let’s take a closer look at all the benefits that come with meal planning for busy people:
- Time-saving – meal prepping in advance reduces daily cooking time, allowing busy professionals like you to focus on their work and personal lives during the week
- Healthier choices – prepping meals ahead ensures you stick to nutritious options rather than resorting to fast food or unhealthy snack options when time is tight
- Stress reduction – having healthy meals ready to go eliminates the stress and pressure of figuring out what to eat each day
- Cost-effective – buying ingredients in bulk for meal prep can reduce grocery expenses and minimize food waste; apart from that having healthy meals prepped ready to go in your fridge will avoid costly takeout bills
- Improved productivity – nutritious meals and healthy snacks will give you all the energy you need to master your day with success helping you to stay focused and be more productive
- Portion control – meal prep allows you to manage portion sizes helping you to maintain a balanced diet and avoid overeating
Yes, my friends, meal prep can make your life easier in so many ways. It certainly did for me.
7 highly effective strategies to help you meal plan for busy people
If you like the idea of meal prep and are thinking about how to do meal prep, what are the best ways to do meal prep, where can I find some healthy meal planning tips, etc. you will get all your answers shortly.
Join us as we dive into the world of 9 to 5 meal prep for busy professionals and discover how a little planning and preparation can go a long way towards making healthy eating a sustainable and enjoyable part of your daily routine.
Please note that I am not a nutritionist or dietitian. It is important to be mindful of your dietary needs. Any food suggestions provided in this blog post are intended as examples and you should adapt them to your specific nutritional requirements.
1. Plan ahead
A little bit of planning can go a long way and help you save time, reduce stress and ensure that you have fresh and nutritious meals throughout the week.
Start by creating a weekly menu that includes a balance of proteins, fresh veggies, grains and healthy fats. This not only ensures that you are eating a variety of nutrients but also helps streamline your grocery shopping.
As you plan your meals, put together your shopping list at the same time to ensure that you have all the necessary ingredients on hand when you are preparing your meals for the week.
Best meal planners from Amazon
Meal planners are your best ally in this process and I highly recommend getting one, especially if you are just starting meal planning for busy professionals.
Below is a selection of meal planners that will make your weekly meal prep planning much easier and help you create a meal prep checklist and shopping list.
As always, with 🖤 from me to you.
This meal planner has it all: a weekly meal plan layout with a grocery list, a guide to meal plan and food prep, recipe pages, budget trackers, and much more. Set yourself up for success with this meal planner. You got this!
Set nutrition goals, create meal plans, and forget the stress of coming up with healthy dinner ideas at the last minute. This meal planner covers a whole year to help you eat better and develop lasting, healthy habits. Enjoy my friends!
Make menu planning a breeze with this meal planner and grocery list combo pad. Plan the meals you would prep every day for a week so you can eat healthier, save time on grocery shopping and save money spent on takeouts and food waste. A super easy and quick meal planner for the week.
2. Choose simple and versatile recipes
Keep it simple, especially when time is limited.
Simplicity does not mean unhealthy, think of simplicity as less fuss, and more flavour.
Focus on simple recipes that are easy to prepare and require minimal ingredients. Think soups, stir-fries, sheet pan dinners, etc. to help you cut down cooking and clean-up time.
The next important point is versatility. Focus on dishes that can easily be customized based on your preferences.
For example, a basic grain bowl can be transformed into something completely different simply by adding different proteins, vegetables, toppings, sauces, etc. This will help you to keep things interesting during the week.
3. Schedule dedicated meal prep time
Allocate a specific time slot each week for your meal prep and stick with this time slot moving forward.
Pick one evening a week, or maybe use your Sunday afternoon, etc. whatever works best in your weekly schedule.
Treat this time as non-negotiable and prioritize it just like you would any other appointment or commitment.
Two tips to keep in mind:
- Come prepared – ensure you have all the ingredients on hand, review your recipes and create a timeline for what needs to be done and when. This will help you stay organized.
- Consider multi-tasking – whenever possible, maximize your efficiency. For example, while one dish is cooking, chop the vegetables for the next, etc. make the most of your time management skills.
4. Embrace batch cooking
Batch cooking will make your life so much more efficient in the kitchen.
The concept is simple: prepare large batches of food at once, then portion it out to enjoy throughout the week.
Consider recipes that align with this concept such as soups, pan sheet dishes, grains, pasta, etc. All of these can easily be reheated and consumed over several days.
Batch cooking is a real meal prep saver especially if you are short on time.
5. Utilize time-saving techniques
When time is of the essence, it’s essential to have a few tricks up your sleeve to streamline the meal prep process.
Consider the following strategies:
- prepping ingredients in advance e.g. marinating proteins the day before
- chop all your veggies before you start cooking
- have all your herbs ready to go
- batch cook your grains, legumes, pasta, etc. at the same time
- don’t underestimate shortcuts e.g. pre-packed salad greens, pickled toppings, ready-made sauces (check ingredients), etc.
By utilizing these time-saving techniques, you can limit the time in the kitchen and still reclaim your evenings for relaxation and enjoyment.
6. Invest in proper storage containers
If you are serious about meal prep for busy professionals, do yourself a favour and invest in proper storage containers right from the start.
Investing in proper storage containers will help to keep your food fresh, organized and easily accessible during the week.
When choosing your storage containers, go for high-quality options that are durable, leak-proof and freezer-safe.
Glass containers are very popular these days as they are non-toxic, easy to clean and can go from the fridge to the microwave or oven without any issues.
Most importantly, look for containers with tight-fitting lids to prevent leaks and spills, especially when you are transporting your meals to work.
In addition, consider portion-controlled containers as these can help you to maintain proper portion sizes and avoid overeating.
Stackable containers are also a great space-saving option, allowing you to maximize the available space in your fridge or freezer.
Meal prep containers from Amazon
Set yourself up for success right from the start. Below is a selection of food storage containers that I like to use for my weekly meal prep.
As always with 🖤 from me to you.
This set of 4 containers is 100% leak-proof and airtight seal, making these containers perfect for taking meals on the go; these bowl-style containers are great for taking breakfast to work and ideal for meal prep at home.
These meal prep containers have it all: 100% leakproof and airtight, 2 compartments for easy meal prep, easy microwaving, easy to transport and much more. The perfect set to keep your meals fresh and organised.
This is a set of 10 containers. Each container features 2 compartments for easy preparation of entrees, side dishes, fruits, snacks, etc.
Perfect for your overnight oats, this food container easily separates wet from dry food and is of course leakproof. Keep your breakfast the way you like it.
This set of 14 fridge organizers keeps your refrigerator neat and clean and saves a lot of space. It's super clear materials help to easily find what you are looking for. Perfect to organize your fridge, kitchen, pantry and drawer.
More than a bento lunch box for adults, the box is inspired by the "balanced diet" mindset, designed with sleek, modernistic lines. Super versatile and practical, this bento box comes in a multitude of colours, no matter your taste you can find one that suits your sense of style.
7. Stay Flexible and keep an open mind
Despite all your best efforts, life does not always go to plan…it happens to all of us.
Stay flexible and if your meal prep routine is not working out for you, consider changing it and try something new.
For example, try new recipes, rethink your meal prep schedule, etc. until you find what works best for you.
Meal prep is meant to make your life easier, not add to your busy schedule, stay flexible, be willing to adapt and have fun with it.
Cooking is a creative activity which can be super relaxing and indulging. Enjoy it.
Starting your meal prep journey can feel overwhelming at first, I felt exactly the same way, but with the right meal prep tools and mindset and a smooth meal prep system that aligns with your daily and weekly schedule you can totally do it.
Start small, maybe just focus on breakfast for a couple of weeks and then take it from there and add to it. For example breakfast and healthy snacks for the day. Once you feel you are grooved into a routine, start thinking about adding lunches, etc.
Meal prep for busy professionals FAQ
What are some budget-friendly meal prep tips?
When done right, meal planning for busy people can help reduce your grocery bill and avoid the costly habit of ordering takeout.
Here are a few examples and tips for you:
- use versatile, affordable ingredients such as grains, seasonal veggies, legumes, protein pasta, etc.
- buying in bulk like for example rice, quinoa, oats, etc.
- focus on seasonal veggies and fruits
- don’t overlook frozen fruits and veggies (this also helps to reduce food waste and you always have fresh ingredients)
- Leverage your leftovers; for example, a roast chicken you had for dinner can be turned into a delicious wrap or salad for lunch the next day, etc.
There are various ways how meal prep can help save you money, be creative about it and enjoy the process of nourishing your body with healthy foods.
Overcoming meal prep challenges
Two of the main challenges are finding the time to do your meal prep and getting bored by eating the same meals over and over again.
Consider the following:
- Finding time – start small and focus on for example meal prep breakfast only; over time add healthy snacks to your breakfast meal prep and once you are established in your meal prep routine, start thinking about adding lunches, etc.
- Meal boredom – to avoid eating the same meal over and over again, consider a variety of flavours and textures for example use different herbs, spices and sauces to switch it up; get inspired by new recipes to keep things interesting
Stay flexible my friends, keep an open mind and have fun with your meal prep.
Food is energy that applies to the ingredients as much as to the person who prepares it and how it is prepared.
How far in advance should you meal prep?
This really depends on what you are prepping and how long the ingredients can stay fresh.
Sometimes I prep all grains and veggies for the week and cook my proteins twice a week to ensure that they are fresh.
When it comes to energy bars, I always make a double batch so that I am covered for two weeks. The same for granola. For dry goods that are easy to store and last longer, it is worth considering a double batch.
Once you know what you are making, define how long it will last and accommodate your meal prep routine accordingly.
What are some easy and healthy meal prep ideas for busy professionals
All right my friends, now that you have got the basics down, let’s talk meal prep recipes.
I always do my meal prep on Sunday afternoons and I focus on lunches and healthy snacks for the week. Breaksafts, I always prep the night before.
Below are my favourite meal prep for busy professionals recipes:
- Breakfast – I LOVE overnight oats and my absolute all-time favourite is the Blueberry Overnight Oats recipe from Two Healthy Kitchens. Crunchy almonds, a bit of tropical coconut, irresistibly plump berries…the perfect combo. Super easy to make and SO delicious, a perfect meal prep for busy professionals recipe.
- Lunch – I like to experiment with Buddha bowls. They are super versatile, come with lots of fresh veggies, and you can eat them hot or cold, a bowl full of goodness.
- Healthy snacks – I always have a snack in the afternoon and I mainly focus on seasonal fruits or energy bars. The Homemade Kind Bars from Flavor The Moments are my all-time favourites, make sure to check them out.
For dinners, I tend to freestyle with the ingredients I batch-cooked on Sunday afternoon and add proteins. Any proteins that I cook with my dinner are usually added to my Buddha bowl, salad or wrap the next day.
Tip: Check out my Pinterest Board on Healthy Meal Prep for further ideas and inspiration on meal prep for breakfast, meal prep for lunch, healthy meal prep on the go, meal prep for work, best meals for meal prep and much more.
It certainly took me some time to get into meal prep and meal planning, but once you have developed a meal prep routine that works for you and fits your weekly schedule, the benefits will show quickly.
My initial reason to start meal prep was to save money as I used to spend so much money on lunches and dinners.
I was never much into cooking, but meal prep is actually much more fun than I thought it would be and really got me more into cooking and baking.
I can’t wait to hear about your meal prep journey, please keep me posted and leave me a comment below. It is always great to hear from you guys.
Stay wild,
Nicolle
Hi, I am Nicolle, a Senior Marketing professional, certified Yoga Teacher and Wellness Blogger. I am the founder of Let Your Shadow Shine Yoga and this blog. I am here to support you along your self-discovery journey, offering empowering tools like yoga, holistic well-being tips and transformative personal growth strategies.
I love the idea of using a meal planner! It would help me break the habit of running to the deli in the middle of the day and grabbing random snacks. It’s a great way to stay organized and on top of my meals.
I know the feeling 😉 having a meal planner made meal prep SO much easier for me. Apart from that it is great to have it all in one place as you can revisit previous weeks, re-use previous shopping lists, mix and match meal prep recipes and healthy snacks, etc. over time, this makes your meal prep even more efficient. Glad you enjoyed this blog post, thanks so much for stopping by, much appreciated.
Planning and prepping can get so overwhelming at times and your suggestions are amazing. Thanks for sharing such great ideas ! Now to put them to the test 🙂