MEAL PREP
One of the questions I get asked most often is: do I meal prep every week? The short answer is no. That said, I do prioritize having quick, ready-to-use ingredients on hand so I can assemble balanced meals in minutes. I enjoy cooking, but I rarely spend more than about 30 minutes at a time in the kitchen, so over the years I’ve developed simple shortcuts and habits that make healthy eating fast and realistic.
Many people assume that eating well means dedicating large blocks of time to meal prep a few days a week. It doesn’t have to be that way. The key to sustaining a healthy lifestyle is setting yourself up for success: plan ahead, keep your kitchen organized, and stock your fridge and pantry with go-to items. Small actions—like laying out workout clothes the night before or grocery shopping twice a week—make it far easier to follow through.
For me, a few quick steps transform my week. When I come home with colorful produce, organize the fridge, prepare a few snacks like chia pudding for the next few days, and have hummus, crunchy vegetables (baby bell peppers, jicama, Persian cucumbers are favorites), and brown rice crackers ready to grab, I save time and make better choices. It’s easier to reach for healthy options when they’re visible and prepared.
STAY ORGANIZED
Organization makes healthy choices feel effortless. If your fridge and pantry are tidy and everything is visible, you’ll be more likely to open the fridge and assemble something nutritious instead of ordering takeout out of frustration or indecision. Clear containers, labeled produce, and designated spots for staples reduce decision fatigue. When items are prepped—like sliced peppers in a tupperware—you’re far more likely to use them.
MAKE A PLAN
Once your kitchen is in order, make a simple plan for the week. This doesn’t need to be an elaborate meal-by-meal spreadsheet; even a notepad with a handful of dinner ideas is enough. Planning saves you from the 7–8pm scramble when you’re tired and tempted by quick takeout. Over the weekend, decide on a few meals you and your household will enjoy, write them down, and either shop or place a grocery delivery. Wash produce, discard unnecessary bags so everything is visible, and prep what makes the week easier—slicing peppers, chopping herbs, or portioning chia pudding for grab-and-go snacks.
Prepped chia pudding, for example, is a versatile snack or dessert. Add sliced strawberries, a spoonful of nut butter, cacao nibs, and cinnamon for a satisfying treat that’s high in fiber, omega-3s, and protein.
GROCERY STAPLES
Having reliable staples makes meal assembly simple. I aim to include macronutrients—quality protein, healthy fats, and complex carbohydrates—alongside a variety of colorful produce for essential vitamins and minerals. A diverse, colorful plate supports immune function, energy, bone health, and more. Here are staples I keep on hand:
PRODUCE: mixed greens, red bell peppers (higher in vitamin C), broccolini, avocado, sweet potatoes, fresh berries, Persian cucumbers, limes/lemons, oranges, cilantro, green onions (quick tip: wash and chop them right away and store in tupperware so they stay fresh and are easy to use)
MILK/EGGS: unsweetened almond milk, pasture-raised eggs
FRIDGE: hummus, quality dressings, coconut aminos, a sparkling water
PROTEIN: organic ground turkey, chicken, chicken sausages
FROZEN: spinach or greens for smoothies, frozen fruit for smoothies, frozen waffles or gluten-free bread, bone broth
PANTRY: extra virgin olive oil, avocado oil, nuts and seeds (macadamias, walnuts, pecans), brown rice crackers, wholesome crackers, and a few smoothie boosters
These ingredients let you mix and match meals quickly—salads, bowls, simple sautés, or sheet-pan dinners come together in minutes with the right basics.
PUT IT INTO ACTION
With these habits and items in place, it’s easy to put good intentions into action. I often cook a little extra at dinner so there’s enough for lunch the next day. That strategy saves time on busy workdays and removes the temptation to order out. My go-to make-ahead or double-batch recipes are quick one-pan dishes, turkey burgers, and nourishing bowls—meals that reheat well and stay satisfying.
Some people thrive on spending a full Sunday prepping each meal for the week, and if that method works for you, that’s fantastic. The most important thing is to find a routine that fits your life. Expect some trial and error, but once you discover what helps you stick with healthy eating, it becomes an empowering rhythm. There’s a great feeling at the end of the week when you realize you followed through and made consistent choices.
Try organizing your kitchen, making a short plan, and stocking a few reliable staples. Small changes add up quickly and make healthy eating achievable without spending hours each week in the kitchen.
As always, let me know if these tips helped!
xx Rachael