You see those perfectly lined-up containers on Instagram, the colourful, gourmet-looking meals ready for the week, and you know meal prepping could probably help you reach your fitness goals faster. But what about spending hours chopping, cooking, and portioning on your precious Sunday? Ugh. It feels overwhelming, tedious, and maybe... you just kind of hate it.

You're not alone. Traditional, large-batch meal prep isn't for everyone. It can feel like a huge chore, zap your weekend, and leave you eating the same meal five days in a row.

But what if meal prep didn't have to be that way? What if there were simpler, easier ways to get some benefits, like having healthy options ready to go, without the massive time commitment or soul-crushing repetition?

Good news: there are! If you want nutrition that supports your hard work in the gym and helps you lean out in the process, but you dread the idea of conventional meal prep, these five genuinely simple hacks are for you. This is easy meal prep designed for real life.

 

5 Easy Meal Prep Tips if You Hate Meal Prep

1. Batch Cook Components, Not Full Meals

This is arguably the most impactful hack if you get tired of eating the same thing every day. Instead of making five identical chicken, broccoli, and rice meals, cook versatile components separately.

  • How it works: Pick 1-3 lean protein options (chicken breast, ground turkey/beef, lentils), 1-3 complex carbs (quinoa, brown rice, sweet potatoes), and roast a big tray of versatile veggies (peppers, onions, zucchini, broccoli). Cook them plain or with simple seasonings.

  • Why it's great: You can quickly assemble different combinations throughout the week. One day it’s a chicken and quinoa bowl with roasted veggies. Next, it’s ground turkey over salad greens with some of those veggies. Add different sauces, spices, or healthy fats (like avocado) to change the flavor profile.

  • Benefit: Massively reduces boredom, feels less like eating leftovers, and assembly takes minutes. This is quick meal prep at its finest.

Pro Tip: Use set-it-and-forget-it methods like a crockpot for meat, an oven for veggies, and a rice cooker for grains. This limits the time you spend stirring or keeping tabs on a stovetop meal.

 

2. Embrace the "Plus One" Dinner Strategy

Stop thinking of meal prep as a separate, dedicated event. Integrate it seamlessly into something you already do: cooking dinner.

  • How it works: Whenever you're cooking dinner, make extra intentionally. If you're grilling chicken, add an extra piece or two. Making rice? Cook double the amount. Roasting vegetables? Fill that baking sheet!

  • Why it's great: You're already cooking anyway! This requires virtually zero extra dedicated prep time. The additional portions become instant lunch for the next day or a ready-to-go component for another quick dinner later in the week.

  • Benefit: The definition of easy meal prep. You leverage existing cooking time for future meals without feeling like you're "prepping."

Pro tip: If you track your macros, you can save or copy and paste your dinner meal to make tracking your “leftovers” quick and easy.

 

3. Utilize Pre-Cut/Pre-Washed Produce & Convenience Items

Sometimes, the biggest barrier to healthy eating is the preparation, like chopping, peeling, and washing. Permit yourself to take shortcuts!

  • How it works: Buy pre-cut butternut squash, pre-shredded Brussels sprouts, bagged salad mixes, pre-washed spinach, or even pre-spiralized zucchini noodles. Consider canned beans (rinse well!), frozen steamed-in-bag vegetables, or plain rotisserie chicken.

  • Why it's great: Although it's sometimes slightly more expensive, the time saved can be invaluable, especially for busy individuals who need to prepare meals. If spending a little extra means you eat vegetables instead of takeout, it's often worth it.

  • Benefit: It drastically reduces prep time and the "activation energy" needed to cook healthy food, making it much faster to throw together healthy meal prep ideas.

Pro Tip: Try to grab veggies that aren’t pre-seasoned or coated in oil, especially when shopping in the grocery store's frozen section. This ensures you have more control over the final macros in your meal.

 

4. Stock Your "Grab-and-Go" Snack Arsenal

Meal prep isn't just about main meals; it's also about having smart choices ready for when hunger strikes between meals. An empty fridge often leads to grabbing whatever is quickest, and often less nutritious.

  • How it works: Keep a running stock of easy, healthy, minimal-prep snacks.

    • Boil a batch of eggs at the start of the week.

    • Buy individual Greek yogurt or cottage cheese cups.

    • Keep quality protein bars on hand (read the labels!).

    • Portion out nuts or seeds into small bags or containers.

    • Wash fruit like apples, pears, and berries so they're ready to grab.

  • Why it's great: Prevents decision fatigue and impulse grabs when you're hungry now. Supports consistent protein intake and helps manage appetite.

  • Benefit: Requires minimal upfront effort but provides maximum convenience for staying on track throughout the day.

Pro Tip: Did you know you can hard-boil eggs in an air fryer or pressure cooker? You can also buy pre-hard-boiled eggs from Trader Joe’s!

 

5. Focus on Simple Assembly, Not Complex Recipes

To meal prep effectively, you don't need to be a chef or follow intricate recipes. Think simple, repeatable formulas.

  • How it works: Embrace "assembly line" meals.

    • Build-a-Bowl: Start with a base (greens, quinoa, rice), add your pre-cooked protein, toss in veggies (raw or roasted), and top with a healthy fat (avocado, nuts/seeds) and a simple dressing/sauce.

    • Simple Plates: Protein source + Carb source + Non-starchy Veggie source. Done. (e.g., Baked Salmon + Roasted Sweet Potato + Steamed Green Beans).

    • Salad Jars: Layer dressing, hard veggies, grains/protein, and leafy greens for a non-soggy salad ready to dump into a bowl.

    • Quick Wraps: Use a whole-wheat tortilla, load it with precooked protein, hummus or avocado, and spinach or greens.

  • Why it's great: Reduces the mental energy required for planning and cooking. Makes grocery shopping simpler too.

  • Benefit: Fast, efficient, and sustainable for people who don't enjoy cooking or complex meal planning. This makes quick meal prep achievable.

Pro Tip: Use glass Tupperware when possible to keep your assembly ingredients as fresh as possible.

 

You Don't Have to Love Meal Prep, Just Do Something

The key takeaway? Meal prep doesn't have to be an all-or-nothing, hours-long affair you dread. Even implementing just one or two of these easy meal prep hacks can make a significant difference in your consistency, helping you stay aligned with your nutrition goals and supporting the hard work you put in at the gym.

Start small. Pick the hack that feels least intimidating and try it this week. You might find that "meal prep" – or at least some form of it – isn't so bad after all when you do it your way.

Want meal prep guidance explicitly tailored to your schedule, preferences, and fitness goals? A personalized plan and strategies that fit your life make all the difference. Let's chat about 1-on-1 coaching and build a system that works for you.