top of page

Meal Prep Basics

  • aneisarolen
  • Dec 3, 2025
  • 4 min read

Getting dinner on the table every night can feel like a race against time. Between work, school, activities, and household chores, many families struggle to find the time and energy to cook healthy meals. Meal prepping offers a practical solution that saves time, reduces stress, and ensures your family eats well throughout the week.


This post will guide you through simple meal prep strategies and share easy recipes designed for busy families. Whether you are new to meal prepping or looking for fresh ideas, these tips and recipes will help you create delicious, nutritious meals with less hassle.



Eye-level view of a kitchen counter with colorful pre-portioned containers filled with family-friendly meals
Pre-portioned family meals ready for the week


Why Meal Prep Works for Families


Meal prep means preparing meals or meal components in advance. This approach helps families:


  • Save time by cooking once and eating multiple times.

  • Reduce stress around mealtime decisions.

  • Control portions and ingredients for healthier eating.

  • Cut down on food waste by using ingredients efficiently.


For families with kids, meal prep can also involve them in the kitchen, teaching valuable cooking skills and encouraging them to try new foods.



Getting Started with Meal Prep


Starting meal prep doesn’t require fancy equipment or complicated recipes. Here are some simple steps to begin:


1. Plan Your Meals


Start small by prepping 3-5 meals for the week. Include breakfast, lunch, and dinner options if you want to prep multiple meals.


2. Make a Shopping List


Write down all ingredients needed for your planned meals. Try to use what is on hand first. Check your pantry and fridge to avoid buying duplicates.


3. Set Aside Time


Pick a day or two for meal prep. Many families find weekends or Sunday afternoons work best.


4. Use the Right Containers


Invest in reusable containers that are microwave and dishwasher safe. Clear containers help you see what’s inside quickly. I recommend using glass when possible to reduce the impact of harmful chemicals like BPA to leach into food. If you enjoy using plastic containers, just reheat on a plate.


5. Cook Smart


Batch cook staples like rice, pasta, roasted vegetables, and proteins. Mix and match these components to create different meals.



Easy Meal Prep Recipes for Families


Here are some family-friendly recipes that are easy to prepare in advance, store well, and reheat quickly.


1. Chicken and Veggie Rice Bowls


Ingredients:


  • 4 boneless, skinless chicken breasts

  • 2 cups brown rice

  • 1 red bell pepper, sliced

  • 1 zucchini, sliced

  • 1 cup broccoli florets

  • 2 tablespoons olive oil

  • Salt, pepper, garlic powder to taste


Instructions:


  1. Cook brown rice according to package instructions.

  2. Season chicken breasts with salt, pepper, and garlic powder.

  3. Heat olive oil in a skillet over medium heat. Cook chicken until golden and cooked through, about 6-7 minutes per side.

  4. Roast bell pepper, zucchini, and broccoli in the oven at 400°F (200°C) for 15 minutes with a drizzle of olive oil and seasoning.

  5. Slice chicken and divide rice, chicken, and veggies into containers.


Tip: Add a side of hummus or a drizzle of your favorite sauce for extra flavor.


2. Turkey Chop


Ingredients:


  • 1 lb ground turkey

  • 1 Family Size Stir Fry Kit with Teriyaki Sauce included

  • 2 TBS of Sesame Oil

  • Sesame seeds or everything bagel seasoning


Instructions:


  1. In a large skillet, brown turkey meat. Drain and set aside.

  2. Add sesame oil to skillet and sauté veggies until tender.

  3. Add browned turkey back to mixture.

  4. Add teriyaki sauce.

  5. Portion into containers. Add sesame seeds as garnish.



3. Veggie-Packed Pasta Salad


Ingredients:


  • 12 oz whole wheat pasta

  • 1 cup cherry tomatoes, halved

  • 1 cucumber, diced

  • 1/2 cup black olives, sliced

  • 1/4 cup feta cheese, crumbled

  • 1/4 cup olive oil

  • 1/2 lemon, squeezed

  • 1 TBS Honey

  • Salt and pepper to taste


Instructions:


  1. Cook pasta according to package instructions. Drain and rinse with cold water.

  2. In a large bowl, combine pasta, tomatoes, cucumber, carrots, olives, and feta.

  3. Whisk olive oil, lemon juice, salt, and pepper. Pour over salad and toss.

  4. Store in airtight containers for up to 4 days.


Tip: Add grilled chicken or chickpeas for extra protein.


Ground Turkey Chop
Ground Turkey Chop


Tips to Make Meal Prep Easier


  • Use versatile ingredients like chicken, rice, and vegetables that work in multiple recipes.

  • Prep ingredients separately so you can mix and match meals.

  • Label containers with meal names and dates to stay organized.

  • Freeze meals you won’t eat within 3-4 days to keep them fresh.

  • Involve kids by letting them help wash veggies or assemble meals.


How to Keep Meals Interesting


Eating the same meals every day can get boring. Try these ideas to keep your meal prep exciting:


  • Change up sauces and dressings.

  • Add fresh herbs or spices.

  • Swap proteins like chicken, turkey, tofu, or beans.

  • Include seasonal vegetables.

  • Prepare different grains like quinoa, couscous, or farro.


Breakfast and Snack Prep Ideas


Meal prep isn’t just for lunch and dinner. Preparing breakfast and snacks ahead saves time and encourages healthy choices.


  • Overnight oats: Mix oats, milk, yogurt, and fruit in jars for grab-and-go breakfasts.

  • Egg muffins: Whisk eggs with veggies and cheese, bake in muffin tins, and store in the fridge.

  • Energy balls: Blend oats, nut butter, honey, and add-ins like chocolate chips or dried fruit.

  • Cut veggies and hummus: Pre-cut carrots, celery, and bell peppers for quick snacks.



Comments

bottom of page