If you’ve ever felt like meal prepping is overwhelming or too time-consuming, I’m here to show you a simple and flexible approach that will save you time, money, and stress throughout the week. The best part? It only takes 60 minutes!
Why Keep Meal Prep Simple?
I’ll be the first to admit—I love variety in my meals. I’m not a fan of eating the same thing every day, and I don’t believe meal prepping has to be boring. When I first started tracking macros and realized time was NOT on my side, I learned that simplifying meal prep was a total game changer. It’s not about eating plain chicken and rice every day; it’s about prepping your protein, carbs, and fats in a way that makes mealtime quick and easy.
Pro Tip for Adding Flavor
One of the best ways to keep your meals exciting is to use spices! If you haven’t yet, check out Tea & Spice Exchange—they have incredible spice blends and ship everywhere. We used to visit their store in St. Augustine when we lived in Jacksonville, FL, but now we order online. A little seasoning can go a long way in making your meals delicious without much extra effort!
How to Prep Efficiently
To keep things simple, my husband and I prep a few protein options once a week. Here’s what that looks like:
- Pork – Toss it in the crockpot with some seasonings and let it cook.
- Chicken – We love using the air fryer! One of our favorites is panko-crusted chicken (takes an extra 5 minutes to prep but gives you that crispy chicken tender texture). Just reheat it in the air fryer for the best taste.
- Burgers (Turkey or Ground Beef) – We mix spices, shape them into patties, and cook them on the grill or stove. If we don’t feel like making patties, we just cook the ground meat and add a packet of low-sodium taco seasoning—so easy and so good!
While the proteins are cooking, we prep our carbs:
- Rice – Throw it in the rice cooker and let it do its thing.
- Tortillas & Buns – We buy these weekly so we always have them for burritos and burgers.
- Veggies – Pre-chop them ahead of time! I use an electric dicer I found on Amazon, which takes what would normally be a 20-minute task down to just 5 minutes.
Why This Works
This entire process takes no longer than 60 minutes, and let’s be honest—you have 168 hours in a week. Taking just one of those hours to set yourself up for success is totally doable. In fact, you’re probably already spending MORE time each day trying to figure out what to eat, cooking from scratch, or even just staring into your fridge wondering what to make. Worse yet, you might end up ordering takeout, even though you have food at home (we’ve all been there)!
By prepping in advance, you now have all the food you need, ready to grab and go. Want a burrito for lunch? Grab a wrap, add your pre-diced veggies, protein, and sauce—done! Craving a burger? Reheat your pre-made burger, throw it on a bun, and pair it with a quick side salad. Easy, quick, and delicious!
Need More Support?
If you’re looking for guidance on mastering your macros and simplifying meal prep, I’d love to help! DM me on Instagram (@csschmidt.fit), and let’s chat about your goals, struggles, and how I can support you.
