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Meal prep shortcuts make meal prep easy. For many people the biggest reason for not meal prepping or falling off of a routine is the effort and time it takes to actually meal prep. These meal prep shortcuts and tips can make the process much faster and easier while retaining the nutrition and flavor.

Vegetables ready to go

Veggie steamer bags are incredibly quick, pre-seasoned, and there is a good variation. You match the right steamer veggies to your diet or your recipe. Whether it’s a side or the base for your meal, veggie steamers are one of the best ways to make meal prep easy and stay healthy.

Veggie pasta steamer bags are also popular these days. They cook really fast and easily in the microwave and can be a good base to a meal. Plus, they’re typically much healthier than traditional pasta so if you’re craving pasta but carbs are limited, look for veggie pasta in the freezer section.

Pre-cut veggies

Pre-cut vegetables can take a lot of the time consuming parts of meal prepping. Even using pre-washed veggies can save you a lot of time. It is a little more expensive but if it keeps you on your routine and out of the fast food then it’ll save you money and be healthier. Consider pre-cut carrots, shredded lettuce, diced onions, and pre-minced garlic. Make meal prep easy and you’ll find yourself far more inclined to cook rather than order out.

Frozen fruits

Fruit is an important and delicious part of a meal plan however everyone will waste fruit sometimes. Some fruits go bad so quickly or you are finishing up a meal prep set before you get to your fruit and it goes bad. It’s a waste of food, money, and now you have to buy more. You may also not realize that the fruit has gone bad until you go to use it. This can ruin a whole meal. Let’s face it, yogurt isn’t the same without some strawberries or blueberries. 

Frozen fruit can make meal prep easy. Frozen fruit can last up to a year in the freezer and taste just as fresh as the day it was frozen. If you’re making smoothies you can add frozen fruit directly to it. You can also simply thaw it in the fridge overnight or microwave them for immediate use. For larger fruits such as Strawberries, set the time to 60 seconds. For smaller fruits such as Raspberries and Mango set the time to 30 seconds. Set the time to 15 seconds for Blueberries. Test the fruit by taking a small bite to determine if they’re still frozen inside and if so, give them another 10 seconds. Now you can have delicious fruit on hand without the fear of wasting it every week.

Microwavable Instant Rice

One of the best meal prep shortcuts is to use microwavable rice packets. Rice packets provide 2-3 servings and with a short tear at the top before microwaving for 90 seconds you can have delicious rice with any meal. There are also tons of flavors to pick from so you can try different combinations or experiment with different cuisines without worrying about cooking rice. These rice packets save so much time and effort. They’re especially great if you realize too late to cook that a pre-planned meal is falling short of the calories you need or just isn’t filling. Grab a packet of rice and cook it at lunch with your meal.

Pre-cooked ingredients

A lot of people think that cooking at home and meal prepping means everything has to be purchased raw and cooked by hand. In reality, most meal preppers take as many shortcuts as they can. Everyone is busy and the easier you can make it on yourself to cook meals for the entire week the better. One of the most time consuming parts of cooking is preparing proteins. Pre-cooked chicken, bacon, sausage, shrimp, and beef patties as well as smoked salmon can make meal prep easy. Most of the time you just need to pull it out of the fridge, slice it up, and it’s ready to go. This can be a huge time save when you don’t feel like cooking or run out of meal prep mid week.

Bagged Salad

A great meal prep shortcut is to keep a bag of salad or salad kit in the fridge. This is a really quick way to add a side to a meal or become a full meal with a protein added. The dressing packet and vegetable medley offer precise nutrition and are perfect for office lunches. Don’t forget it’s in the fridge and don’t feel obligated to make the entire salad at once. You can split it into multiple meals and portion out the dressing or use your own dressing.

Pre-boiled eggs

If you’ve never purchased boiled eggs it may seem strange however the boiled eggs available these days taste as fresh as if you made them at home and they’re perfectly cooked every time. This also saves a ton of time on having to shell your own eggs. These are a great addition to any meal as extra protein or to a salad for a little flavor and nutrition. Try them out and you’ll be surprised how much more likely you are to use boiled eggs in your meal prep afterwards.

Individually wrapped snacks

Whether you buy snacks in bulk and portion them out yourself or you buy them pre-portioned, you can make meal prep easy with this trick. Lunch size bags of chips, baggies of peanuts, trail mix, anything can help round out a meal or provide a midday snack. Even if it’s not entirely healthy, by controlling the portions you are far less likely to gorge.

Bulk cook protein

Bulk cooking is probably the most common meal prep shortcut but there are ways to approach it to make it even more versatile. Add chicken breasts and chicken stock into the crock pot with some spices and you’ll end up with cooked chicken that is very versatile. Of course, you can also use different marinades to provide more initial flavor. Make meal prep easy by setting yourself up with versatile meal components. Once you have the chicken cooked and portioned out, you can add anything to it to complete the meal. Add a steamer bag of veggies and a microwavable bag of rice to it and you’re done.

Make meal prep easy on yourself and find shortcuts that provide delicious, nutritious alternatives. Not everything has to be cooked at home for it to be delicious and nutritious. 

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Easy Meal Prep Recipes Under 20 Minutes

Pan-Fried Tofu with Sauteed Spinach and Tomato

Crispy, pan-fried tofu served with sauteed balsamic spinach and tomatoes is an easy recipe, that is a light and warm dish, that can be enjoyed with rice pilaf, pasta, or all on its own. This post may contain affiliate links. Please see our privacy policy for details. If time is not on your side, here’s…

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How To Make Salmon Cakes In A Skillet

This crispy salmon cake recipe is a healthy meal prep protein option. Canned foods often get a bad rep, however canned salmon can be very nutrient-dense. One serving can provide up to 16 grams of protein, heart-healthy fats, and multiple micronutrients.  Ease of Making: Easy Growing up we used a lot of canned tuna, so…

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Cocktail Shrimp Ceviche Salad

Cocktail Shrimp Ceviche Salad knifecutting boardmixing bowl 12 oz pre-cooked frozen shrimp ((defrosted))1/4 cup red onion ((diced))1 each roma tomato ((diced))1/4 cup cilantro ((chopped))1 each lime ((sliced))4 cups spring mix1/4 tsp garlic powder1/4 tsp salt1/4 tsp pepper Defrost frozen shrimp according to the packaged instructionsPlace the shrimp in a mixing bowlStir in the following ingredients:…

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Sesame Ginger Turkey Meatballs and Squash Noodles

Sesame Ginger Turkey Meatballs and Squash Noodles knifecutting boardspatulasaute pan 12 oz pre-cooked turkey meatballs10 oz butternut squash noodles1 each red bell pepper ((diced))1 tbsp green onions ((chopped))2 tbsp sesame ginger vinaigrette dressing1 tbsp coco aminos (soy sauce)1 tbsp olive oil1/4 tsp garlic powder1/4 tsp salt1/4 tsp pepper Heat the meatballs according to the packaging…

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Learn how to meal prep oats to open up a variety of nutritional breakfasts that taste amazing and can be easy to make. From baked to overnight oats, oats can be prepared in many ways that are great for breakfasts planned ahead.

Oats are a good source of carbohydrates which provide energy throughout the day. This is why oats make for a good breakfast option. They’re also high in fiber, promoting clean digestion, fullness, and with regulating blood sugar levels. Oats contain both soluble and insoluble fiber, which have different health benefits. Oats are a source of healthy fats with small amount so of unsaturated fats, beneficial to heart health.

While meal prep oats provide a strong nutritional foundation, the toppings can make or break the nutrition of your breakfast. Fruits, nuts, seeds, and yogurt can amp the nutritional profile of prepared oats with protein, vitamins, and antioxidants. Non-sugar based sweeteners are ideal to avoid adding too many sugars on top of the fruit. Honey and maple syrup are great substitutes.

No matter the method of preparing oats, each method stores well but in different ways. Although overnight oats should be made the day before, you can mix the dry ingredients in advance and then add the wet ingredients when you’re ready to eat them. Baked oats, oatmeal cups and bars can store well in the fridge for up to 5 days. You can have breakfast for a whole work week that’s quick and easy to grab.

Oats meal prep methods

Overnight Oats: Combine in a jar with a lid, rolled oats with milk, soy milk or almond milk, with yogurt, chia seeds, honey or maple syrup, and a bit of added flavor like cinnamon or vanilla. After all of the ingredients are in, close the lid tight and shake the jar well. Then leave it in the fridge overnight and you’ll have creamy oats ready in the morning. You can also add fruits, nuts, or seeds for added nutrition and flavor. Overnight oats is one of the best oats meal prep methods that is easy and delicious.

Baked Oats: Mix in a bowl rolled oats, milk, eggs, sweetener, and additional flavorings, including fruits, spices, and herbs. Grease or butter a baking dish before pouring all the contents of the bowl into it. Baked oats can be cooked in a microwave or microwave oven as well. Bake until set and golden brown. Once cooled, cut the oats into individual servings and store in the refrigerator.

Oatmeal Cups: Oatmeal cups are a combination of overnight oats and baked oats. Similar to overnight oats, combine in a bowl rolled oats with milk, or milk substitute, with yogurt, honey, and a bit of flavorings. Fill a muffin baking tray with cups and pour an even amount into each cup allowing for room. After each cup is filled add fruits of your choice to each mix. Then bake in the oven until set and golden brown.

Oatmeal Bars: Oatmeal bars are a great meal prep option. In a bowl, add the softened butter and sugar and whisk them together until creamy. Next, add the eggs, pumpkin puree, and vanilla extract and whisk it together. Add the pumpkin spice, baking soda, baking powder, and salt. Pour in the flour in batches and continue to mix it all together. Afterwards, add in the rolled oats, cranberries, and chopped walnuts. Grease a baking dish, or lay down parchment paper, and pour in the batter. Place in the oven and cook until the center is fully cooked. Test it with a toothpick by inserting it into the center of the cake. If cooked, it should come out clean. Allow it to cool before slicing into bite size squares.

Try some of our best oat meal prep recipes

Apple Oatmeal Muffin Bars

Our delectable Banana Apple Baked Oatmeal breakfast muffin bars are bursting with flavor and nutrition. This budget-friendly recipe combines the sweetness of ripe bananas with the refreshing crunch of diced apples, all nestled in a hearty bed of rolled oats. Perfectly balanced with protein from eggs and a touch of olive oil for moisture, each…

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Honey Oat Muffin Bars

Oven Baked Oat Muffins with Blueberries are a meal prep dream come true. They provide a healthy, tasty, and convenient breakfast option that will keep you satisfied and energized throughout the week. Get creative with your add-ins, store them properly, and enjoy a stress-free morning routine filled with scrumptious goodness. Happy baking and bon appétit!…

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Cranberry Oatmeal Muffin Bars

These fruity cranberry oatmeal muffin bars are a treat that you can enjoy for breakfast, snacks, and even dessert! This post may contain affiliate links. Please see our privacy policy for details. We enjoy prepping make ahead breakfasts for the week so that we always have something on hand to start off the day with…

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Oven Baked Oats with Apricots and Berries

Whether it’s cooked on the stovetop or baked in the oven, baked oatmeal is a healthy meal prep breakfast that you can combine with creative toppings for a healthy breakfast or delicious snack. This post may contain affiliate links. Please see our privacy policy for details. Why is Baked Oatmeal Heart-Healthy? It is an excellent…

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Meal prep breakfast tacos, burritos, and quesadillas for a truly delicious and easy-to-make breakfast. Tacos are a versatile option with tons of ingredient combinations that can be healthy and filling. Breakfast taco meal prep is also great for storability, easy freezing, and portioning.

Breakfast meal prep can be one of the most important meals of the day to prep for. Most of us run out the door with insufficient time in the mornings to cook and eat before we’re late. That’s where breakfast taco meal prep comes in. Prepared ahead of time for the entire work week, you can knock out all of your breakfasts in less than an hour of cooking. This is especially the case once you get in the rhythm.

Breakfast taco meal prep typically has a few components that all get wrapped in a tortilla. So, the steps are pretty straightforward. Pan sear the veggies, brown the meat, cook the eggs, and layer them in a tortilla ready to be wrapped and sealed. Plan out the order from ingredients that take the longest to cook to the quickest to cook. This will keep temperatures at the end more uniform, however this matters less if you plan on putting them in the fridge or freezer. 

You don’t have to get a lot of plates and bowls dirty if you don’t want to but the assembly line method is very effective, with each individual ingredient cooked and kept in a separate bowl until you’re ready to assemble all at once. It’s a very satisfying approach and lets you control volume and balance more exactly. The only downside is the number of dirty dishes.

The second method is more of a one pan method which involves browning the meat in a pan, draining the excess fat, and then throwing in the veggies and finishing with the eggs all in one pan. This creates an all-in-one egg scramble that you can portion into your tortillas. Much fewer dirty dishes make for a quick clean up. A quick tip, you can use precooked sausage crumble if you’re looking to cut out even another step.

A tip that helped me so much, avoid overfilling. If you ever wonder why your breakfast tacos aren’t holding together like the restaurant tacos. Almost certainly it’s due to overfilling. It could also be the tortilla choice. Heating up the tortillas a little with wet paper towels and a microwave can help. Otherwise, you’ll need to test out different tortillas brands. Not all tortillas are made for tacos. Soft, flour tortillas tend to work better for wrapping without breaking.

Breakfast taco meal prep is an extremely popular option, in part, due to portability. One to two tacos for breakfast can be pre-filled, pre-wrapped, and stored individually for super fast grab and go. The construction also makes eating with your hands much easier so you can run out the door and eat them on the road during your commute. This also means you don’t need to keep track of meal prep containers or utensils. 

Meal prep breakfast tacos are a great way to save money too. With fast food prices rising quickly, at home meal prepping can save you hundreds of dollars a month. This is especially the case with breakfast which usually can be made for just a couple dollars while costing you up to $10 at a restaurant. Save money and meal prep breakfast tacos, you’ll thank yourself later.

On top of saving money, breakfast taco meal prep can be healthier. Using healthier cooking methods and ingredients as well as portion control on the less healthy ingredients can save on a lot of calories. This can also leave you feeling better and more energized throughout the first half of the day. The fattier, greasier, tacos will leave you sluggish and unmotivated. Opt for veggies, eggs, and beans, and go light on sausage or cheese.

Common Healthy Meal Prep Breakfast Taco Ingredients

• Beans
• Eggs
• Low fat cheese or thin sliced cheese
• Potatoes
• Rice
• Onions
• Bell peppers
• Hot sauce or salsa
• Turkey bacon or sausage
• Lean ground beef
• Tortilla – Flax oat or carb balanced

Remember to have fun and try different combinations of fillings for your meal prep breakfast tacos! Just because you’re eating it for breakfast doesn’t mean you have to be restricted to breakfast ingredients either. Want some ideas for meal prepping breakfast tacos, see some of our popular recipes below.

Easy Breakfast Burritos

Welcome to the ultimate breakfast solution for busy mornings – Easy Breakfast Burritos! Packed with scrambled eggs, vibrant cherry tomatoes, creamy cheddar cheese, and zesty cilantro, these burritos are a flavor-packed powerhouse wrapped in a low-carb tortilla. Whether you’re rushing out the door to catch the morning train or settling into a productive work-from-home day,…

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Baked French Toast Sausage Roll-Ups

Introducing a breakfast delight that combines the best of both worlds – Baked French Toast Sausage Roll-Ups! This delectable recipe marries the comforting flavors of French toast with the savory goodness of breakfast sausages, creating the ultimate morning meal prep masterpiece. Whether you’re seeking an easy breakfast, a convenient meal prep option, or a flavor-packed…

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Peanut Butter and Apple Quesadillas

Whip up a quick and nutritious delight with our Peanut Butter and Apple Quesadilla! Tangy green apples, creamy peanut butter, crunchy chopped pecans,and a sprinkle of cinnamon powder are folded into tortillas, creating a satisfying breakfast that’s perfect for meal prep. Whether you’re diving into a busy workday or need a nutritious breakfast on the…

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Spinach Egg Quesadilla

The spinach and egg breakfast quesadilla is an exceptional choice for your meal prep repertoire. From its adaptability to its freezer-friendly nature and the convenience of being able to enjoy it anywhere, this recipe is truly a meal prepper’s dream come true! This breakfast meal prep option is nutritious, and it also utilizes pantry-friendly ingredients,…

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March is national nutrition month and it’s a perfect time to revisit your meal prep plan. March is dedicated to raising awareness about the importance of making informed food choices and developing healthy eating habits. Throughout the month, there are a ton of events, programs and activities designed to encourage and educate on nutritious food choices and balanced lifestyles. There is plenty to do for kids and adults.

National nutrition month was initiated in 1973 by the Academy of Nutrition and Dietetics. Since then each year has had a unique theme and promoted different aspects of healthy living.

This year’s theme is “Beyond the Table,” which addresses the farm-to-fork aspect of nutrition, from food production and distribution to navigating grocery stores and farmers markets — and even home food safety and storage practices. This is an excellent time to revisit your meal prep routine and consider how to incorporate more fresh foods.  Fresh foods doesn’t have to mean directly from the farm but local farmers’ markets are a great way to find fresh produce.

One key aspect of National Nutrition Month is the promotion of a well-rounded and diverse diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and dairy products. Prep Yo Self meal plans provide well rounded nutrition for busy adults. Balanced meals that are easy to cook and store well throughout the week.

This theme also includes food sustainability, decreasing food waste from school and work to home. Meal prepping can be a great way to consciously plan meals that avoid food waste. Making lunches at home for work or school is a great way to prepare exactly as much food as you need. 

National Nutrition Month also serves as a platform for healthcare professionals, educators, and community leaders to collaborate and share valuable information about nutrition. If you do work in a nutrition or healthy lifestyle profession, this is a great time to design your own course or newsletter. Spread your knowledge of healthy living!

Learn more at: EatRight.org

Learn more about Nutrition

Sip Smartly: Stay Hydrated, Stay Alert

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Mindful Mornings: Energize Your Day with a Healthy Breakfast Routine

For those of you who are eager to seize the day and make the most of your work hours, then you should know that breakfast can be the most impactful meal of the day.  But have you ever truly grasped the immense impact it can have on your work performance? Having a nutritious breakfast becomes…

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Benefits of Pineapple

Pineapple is more than just a delicious juicy tropical fruit. It shines in a lot of health benefits and is easy to incorporate into meals. This fruit is actually composed of many individual fruits that come together around a core. It is tasty, sweet, and helps boost the immune system. Health Benefits of Pineapple Pineapple…

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