If traditional meal prep feels too rigid or repetitive, you’re not alone. While it’s great for some, eating the same pre-portioned meal five days in a row can get boring fast. The good news? Meal prepping doesn’t have to mean cooking everything ahead of time. With a bit of planning and smart prep work, you can enjoy fresh, home-cooked meals all week long without spending hours in the kitchen every night.
When it comes to meal prep, I like to do things a little differently. Instead of cooking full meals and storing them in containers, I focus on preparing the components, like chopping veggies, slicing proteins, marinating, and measuring out ingredients so that cooking during the week is fast and effortless.
Think of it as being your own personal sous chef! By tackling the time-consuming prep all at once, I can throw together a healthy dinner in minutes, without the stress of realizing I forgot to marinate something or spend time chopping the onions. This method saves both time and money, keeps ingredients fresh, and gives me the flexibility to mix and match flavors depending on what I’m craving each day.
Ready to give this flexible meal prep method a try? Start small by picking one or two proteins, a few versatile veggies, and your favorite sauces or seasonings. Spend an hour or two prepping those ingredients. Chop, slice, marinate, and store them in airtight containers, and you’ll have a week’s worth of mix-and-match components ready to go. In the next section, I’ll walk you through my simple meal prep system and share some of my favorite combinations to keep your week fresh, flavorful, and stress-free.
How to Master My Flexible Meal Prep System
If you love the idea of eating fresh, homemade meals without spending hours cooking each night, this prep method is for you. Here’s how to get started:
1. Plan a Loose Weekly Menu
Instead of assigning specific meals to specific days, think in terms of components: one or two proteins, a few veggies, a grain or starch, and some flavor boosters (like sauces, marinades, or toppings). This gives you the freedom to mix and match throughout the week based on what sounds good that day. Quite often, I end up switching my meal plan around to accommodate last-minute activities or a change in mood.
2. Do All the Prep Work at Once
Set aside one block of time to wash, chop, and pre-portion ingredients. Marinate proteins, prep veggies, cook your grains, and make any sauces or dressings you’ll need. By doing this all at once, you eliminate the biggest time drains from your weeknight cooking. I like to dedicate Monday to meal prep because that works best for me, but you choose the day that fits your schedule.
3. Store Smart
Use airtight containers, reusable glass jars or resealable bags to keep everything fresh. Label containers with the prep date and store proteins and grains separately from sauces and greens to maintain texture and flavor. Keep quick-grab snacks like cut fruit or veggies in front of the fridge for easy access. Fresh veggies not used by the end of the week can be used in a salad the following week.
4. Assemble Fresh Meals in Minutes
When it’s time to eat, simply combine your prepped components into whatever you’re craving (combinations are endless):
- Toss prepped veggies, grilled chicken, and a dressing for a quick salad.
- Mix roasted veggies with quinoa and a drizzle of tahini for a plant-based bowl.
- Wrap up marinated steak, sliced peppers, and rice in a tortilla for an easy weeknight dinner.
5. Keep It Fun and Flexible
The key to sticking with meal prep is keeping it interesting! Rotate your seasonings, sauces, and sides weekly, so meals never feel repetitive. You can assign a theme for a week, such as Mediterranean, Tex-Mex, or Asian-inspired, to stay inspired and reduce food waste.
Once you get started meal prepping, it becomes addictive and part of your routine. Think of it as setting yourself up for success (and sanity!) before the week even begins. Give my “sous chef” style meal prep a try this weekend, and see how much smoother your evenings feel. And if you do, I’d love to hear about it. Tag me or share your own meal prep hacks in the comments!
The Menu
Monday – Leftovers
Tuesday – Zippy Vegetable Chili with Beans, Keto Cheddar Biscuits
Wednesday – Cajun Burgers with Remoulade, Low-Carb Fried Pickles
Thursday – Pan Fried Tilapia with Sun-Dried Tomatoes and Artichokes, Salad, Squash Casserole
Friday – Ordered out
Saturday – Chicken Wings: Moroccan, Saucy Sesame Wings, Air Fried Wings with a variety of sauces
Sunday – Steak, Leftover Squash Casserole, Deep Fried Tater Tots, Salad
Breakfast – Bacon and Scrambled Eggs, Sola Blueberry Bagels and Cream Cheese
Lunch – Leftovers, Sandwiches
Snacks – Sugar-Free/Keto Mascarpone Cheesecake, Sugar-Free/Keto Creami Ice Cream: Blackberry Cobbler
Thawing
Ground Beef – Zippy Vegetable Chili, Cajun Burgers with Remoulade
Chicken Wings – Morrocan, Sesame and Airfried Chicken Wings
Tilapia – Pan Fried Tilapia with Sun-Dried Tomatoes and Artichokes
T-Bone Steak – Steak
Chopping
Onion – Zippy Vegetable Chili, Squash Casserole
Slicing
Onions – Cajun Burgers with Remoulade
Mushrooms – Tilapia with Sun-Dried Tomatoes and Artichokes
Yellow Squash – Squash Casserole
Zucchini – Zippy Vegetable Chili (Quartered)
Preparing
Make Sauce – Cajun Burgers with Remoulade Sauce
Soak Fish in Milk – Pan Fried Tilapia with Sun-Dried Tomatoes and Artichokes
Marinate – Pan Fried Tilapia with Sun-Dried Tomatoes and Artichokes
Form Burger Patties – Cajun Burgers eith Remoulade Sauce
Making Ahead
Sugar Free/Keto Mascarpone Cheesecake
Sugar free Creami Ice Cream – Blackberry Cobbler, Chocolate Mint, Banana Coffee Cake
Food Preservation and Kitchen Tasks
Deep cleaned garage refrigerator
Freeze dried garden cayenne peppers and jalapenos
