Busy Life Meal Prep
What’s the biggest obstacle to eating healthy in today’s modern world? Is it lack of knowledge? Most of us know we need more protein and less added sugars. Is it lack of will power? Maybe but most of us are pretty willing and motivated to eat healthy. Perhaps its lack of TIME. Minutes in a day. We’re going non stop from the second the alarm goes off (after a couple snooze buttons) until we roll into bed after letting Netflix auto-plan one too many times.
One of the biggest struggles I hear from clients isn’t what to eat, it’s when and how to make it happen. Most people start out with good intentions, but then life gets busy — sports practices, work deadlines, late nights — and suddenly takeout feels like the only option.
That’s why I don’t just focus on learning what to eat. I teach my clients how to actually schedule it into their week and make it fit their real life. Here’s how you can do the same!
Schedule Your Recipes
Instead of saying “I’ll meal prep Sunday”, block out what recipes you’ll actually make and when.
Example: Chicken enchiladas on Tuesday starting at 4pm for dinner at 6pm.
Thursday might be a late night with kids’ sports? Throw chili in the crockpot at 7 AM. Have it in your calendar, with an alarm and the list of ingredients and instructions readily available in the notes section.
When you decide in advance, it takes the guesswork out of busy days. Then you’re not opening the fridge at 6:30pm when everyone is hungry and staring at raw chicken.
Prep While You Unload Groceries
The easiest way to save time? Do the work when everything is already out.
Wash and cut up fruits and veggies right as you unload.
Store them in clear glass containers so you can see what’s ready to grab.
Cook protein right away (like ground beef or chicken). I always have cooke ground meat seasoned with taco seasoning ready to gol
Shred a rotisserie chicken for salads, wraps, or tacos.
This small shift saves hours later in the week.
Use Grocery Apps for Essentials
Apps like Walmart Delivery let you save grocery lists so you don’t start from scratch each week.
Create a master list of essentials (protein, produce, staples).
Add in recipe-specific items as needed.
With one click, you’re ready to order and stay consistent. It also takes out the temptation to throw other things in your cart while perusing aisles.
Plan Eating Out in Advance
Eating out doesn’t have to feel like a failure — it just needs to be intentional.
Look at your week and plan restaurant meals ahead of time.
Use MyFitnessPal (or similar) to check nutrition facts before you go.
Decide what you’ll order before you’re hungry.
💡 Pro tip: salads aren’t always the healthiest choice. Toppings like dried fruit, dressings, and candied nuts can add hundreds of calories and extra sugar.
Outsmart Restaurant Portions
Ask for sauces on the side and use half.
Box up 1/3–1/2 of your meal as soon as it’s served. If you’re still hungry after you finish your plate, open the box and go for it. But likely you’ll be satisfied and excited for some leftovers.
Add extra protein later to stretch it into a whole other meal.
This way you enjoy eating out without derailing your goals.
Build a System That Works For You
Meal prep doesn’t have to be complicated — it just has to be intentional. By scheduling recipes, prepping as you unpack, using apps to streamline groceries, and planning restaurant meals in advance, you set yourself up for success all week long.
Remember: it’s not about being perfect. It’s about having a system that works for your life.
👉 Ready for custom nutrition guidance and a plan designed around your lifestyle? Check out my Nutrition Coaching and book a free call today.
