Realistic Meal Prep for Busy People: Ditch the All-Day Sunday Routine
If you’re juggling meetings, family responsibilities, and trying to eat healthy, you’ve probably searched for meal prep hacks more than once. Most articles suggest you dedicate half your Sunday to prepping an entire week’s worth of meals—complete with 12 spices you’ll use once and never again.
Let’s be honest: that’s just not realistic for most people.
At The Nourished Path, we hear from clients all the time who want to eat better but can’t commit to spending hours in the kitchen. What they can commit to? Quick, simple strategies that actually work.
This guide will show you:
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How to rethink your approach to meal prep
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What ingredients are easiest to prep ahead
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Tips for keeping things quick and flexible
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A free cookbook to help you get started
Step 1: Rethink What “Meal Prep” Means
You don’t have to prep full meals in perfectly labeled containers. In fact, it’s usually better if you don’t.
Try this instead: prep ingredients that can mix and match throughout the week. For example, wash and slice your vegetables so they’re ready to toss into a salad, stir-fry, or lunchbox. Grill or cook proteins in bulk. Make a batch of rice or quinoa. It’s faster, more flexible, and less wasteful.
Think of it like having building blocks in the fridge. You can combine them however you want, based on what sounds good that day.
Step 2: The Best Ingredients to Prep Ahead
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Veggies: Wash, chop, or roast them. You’ll be amazed how much easier dinner is with this one step out of the way.
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Proteins: Cook chicken, ground beef, or hard-boiled eggs for fast meals.
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Grains: Quinoa, brown rice, or farro all reheat well—just add a splash of water when reheating.
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Fruit: Pre-wash and cut for easy grab-and-go snacks.
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Sauces & Seasonings: Buy your favorites or prep a simple vinaigrette or sauce to change up the flavor.
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Grilled Meats: Cook once, eat all week—BBQ chicken, sausage, or burger patties are versatile and crowd-pleasing.
Step 3: Put It All Together
Once your ingredients are ready, here are a few easy combinations:
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Wrap it up: Tortilla + hummus + chicken + spinach + bell pepper + hard-boiled egg
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Quesadilla: Tortilla + cheese + chicken + veggies + salsa
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Quinoa Bowl: Quinoa + roasted veggies + chicken + sauce or hummus
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Egg Salad: Hard-boiled eggs + chopped veggies + salsa for dressing
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Stir Fry: Chicken + quinoa + scrambled egg + sautéed veggies + sriracha
These mix-and-match combos keep meals fresh and exciting without requiring a recipe every time.
Bonus Tips to Simplify Your Meal Prep
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Use frozen meals wisely: Add a protein and a veggie to boost nutrition and fullness.
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Don’t forget seasoning: It’s the secret to meals you actually want to eat. Experiment with blends or pre-mixed favorites.
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Make it a team effort: Let kids rinse fruit or measure rice. Ask your partner to chop veggies. Even the dog can “help” clean the floor.
Meal prep isn’t about perfection—it’s about making your life easier. And if you skip a week? That’s okay too. You’re still making progress.
Grab Your Free Cookbook
Want a shortcut to fast, protein-packed meals? Download The Nourished Path’s free cookbook. Every recipe uses just 3–5 ingredients and takes less than 15 minutes—because healthy doesn’t have to mean complicated. Here's the link to get your copy!
Your Turn
Try prepping just two or three ingredients this week—whichever will save you the most time or frustration. Think of it as building a toolbox, not a rulebook.
About the Author:
Bonnie Campbell is a Registered Dietitian and founder of The Nourished Path, where she helps busy professionals lose weight without giving up their favorite foods. With over 10 years of experience, she specializes in realistic, habit-based nutrition strategies that actually stick. Learn more at thenourishedpath.com.
