How to Save Time With Meal Prepping

Simple steps to take the stress out of nourishing you and your family.

Let’s be honest — feeding yourself (and your family) can sometimes feel like a full-time job. Between busy schedules, decision fatigue, and the temptation of last-minute takeout, nourishing meals often fall to the bottom of the priority list.

But it doesn’t have to be that way. A little planning and prep can go a long way toward saving you time, easing daily stress, and making sure you’ve got healthy, satisfying meals ready to go — even on your busiest days.

In this post, I’m sharing simple, real-life steps you can take to create a meal prep routine that’s flexible, approachable, and actually supports the way you live. Whether you're cooking for one or feeding a family, these tips will help you spend less time in the kitchen and more time enjoying the meals you’ve prepared.

1. Start With a Simple Weekly Menu

Choose meals that come with ease. Think one-pan dinners, slow cooker recipes, or dishes that share overlapping ingredients. You don’t need to cook something different every night — just enough variety to keep things interesting.

Ask yourself:

• What do I actually want to eat this week?

• What ingredients can I use across multiple meals?

2. Make Your Shopping List

Once your menu is set, create your grocery list based on what you already have at home. This step helps avoid waste and impulse buys (looking at you, third jar of mustard). Organize your list by category — produce, pantry, proteins — to make shopping smoother and faster.

3. Save Time With Online Grocery Shopping

Many grocery stores now offer curbside pickup or delivery — and yes, often the fees are waived or minimal, especially if you meet a minimum order or use a membership like Instacart, Wholefoods, or Walmart. This can save you hours, especially if grocery shopping tends to eat up your weekend.

4. Choose a Prep Day That Works for You

Set aside one or two windows during the week to grocery shop (or receive your order) and prep. For many, Sunday works well — but don’t be afraid to split it up. Maybe shop on Friday, prep on Sunday, or adjust it to fit your own rhythm.

5. Consider Pre-Prepped Grocery Items

If you want to save even more time, don’t overlook already prepped ingredients. A few great options:

• Diced onions and mirepoix (onion/celery/carrot blend)

• Peeled garlic

• Trimmed green beans

• Pre-washed greens

• Shredded Brussels sprouts

• Rotisserie chicken (a perfect shortcut for soups, salads, and tacos)

These small conveniences can easily save you 15–30 minutes or more depending on your meals.

6. Batch Cook & Cross-Prep

When you're in the groove, take full advantage. Look at your entire weekly menu and ask:

• What ingredients show up more than once?

• What can I chop or cook ahead to use in multiple recipes?

For example, if two or three recipes call for chopped onion or garlic, prep it all at once. If multiple meals require rice, cook a big batch and store it for the week.

And while you’re at it — consider making one or two full meals on your prep day.Soups, casseroles, grain bowls, and sheet pan dinners are perfect for this. You can even double the recipe and store half for later in the week or freeze it for those nights when cooking feels impossible.

Roasted veggies are another great time-saver. Asparagus, carrots, broccoli, sweet potatoes, red onion, and cauliflower roast beautifully with just olive oil and salt. Frozen veggies are helpful too — many are already blanched, so they just need a quick cook before serving.

7. Keep It Flexible

Meal prep isn’t about locking yourself into a rigid plan. It’s about creating a head start and giving yourself a lineup of easy, nourishing options that can mix, match, and reheat without the daily scramble.

If it feels like too much at first, start small. Even prepping just your breakfasts or two dinners ahead of time can make a big difference. Give yourself permission to experiment and find a rhythm that actually fits your life.

Final Thought:

Meal prep isn’t about perfection — it’s about setting yourself up for more ease, fewer last-minute decisions, and meals that leave you feeling nourished and cared for. Start simple. Keep it flexible. And let it support you, not stress you.