How I Cut My Weekly Meal Prep Time in Half Without Sacrificing Flavour
Let’s face it: meal prep sounds like a great idea, but when you’re staring at a mountain of chopping, cooking, and cleaning, it can feel like anything but. I used to spend hours every week getting everything ready, and while I loved having home-cooked meals all week, I definitely wasn’t in love with the time investment. But guess what? I found a way to cut my weekly meal prep time in half without sacrificing flavour—or my sanity. So, if you're tired of spending your Sundays chained to the kitchen, keep reading. I’ve got the tips that will make meal prep feel like a breeze!
My Meal Prep Struggle (and How I Got Sick of It)
I remember the days when meal prepping meant spending a whole afternoon chopping veggies, simmering sauces, and making sure every meal was portioned out to perfection. It was technically organized, but I wasn’t enjoying it. Honestly, I found myself getting stuck in the cycle of spending hours cooking for the week, only to feel drained by Wednesday when it was time to cook again. Sound familiar?
That’s when I decided to take a step back, reevaluate my meal prep routine, and find a way to make it easier—and more fun—while still eating delicious meals. After some trial and error, I figured it out, and now I want to share those secrets with you!
1. Batch Cooking: The Time-Saver You Didn’t Know You Needed
Batch cooking is like the meal prep holy grail. Instead of cooking individual meals every day, you cook larger quantities of your favourite dishes and split them up for the week. Think of it as cooking smarter, not harder.
What I did: I started by choosing two or three dishes that I knew I could rotate throughout the week. For example, a big pot of chilli, a tray of roasted vegetables, and some grilled chicken. I’d cook everything in large batches, then divide them into portions. This way, I could mix and match ingredients throughout the week for different combinations—no more slaving away at the stove every night!
Tip: When you’re batch cooking, try to pick meals that reheat well, like stews, soups, casseroles, or grain-based salads. These dishes also freeze well, so you can always make extra for next week.
2. Freezer-Friendly Recipes: The Magic of Freezing Meals
I was skeptical about freezer meals at first. Would they still taste fresh? Could I really make a meal in advance and have it still be tasty a few weeks later? Spoiler alert: Yes, yes you can!
What I did: Now, I make double batches of some of my favourite meals and freeze one for later. Things like soup, marinara sauce, lasagna, and meatballs freeze beautifully and taste amazing after a quick reheating session. I started labelling my freezer-friendly meals with dates and cooking instructions, and before I knew it, I had a mini “meal vault” ready to go whenever I was in a rush.
Tip: Not all meals are ideal for freezing, so try to avoid dishes that have a lot of dairy (think creamy pasta sauces) or delicate veggies (like leafy greens). Stick to hearty meals like soups, stews, casseroles, and even breakfast burritos!
3. Efficient Ingredient Prep: Chop Once, Cook Twice (or Three Times)
One of the biggest time drains in meal prep is all the chopping. If you’ve ever spent an hour chopping onions, garlic, and bell peppers, you know exactly what I mean. But guess what? There’s a trick to cutting down that prep time without cutting down on flavour.
What I did: I started prepping all my ingredients in one go. Instead of chopping for one meal, I chopped for three. I’d slice up a bunch of veggies, dice chicken, and even pre-cooked grains like quinoa or rice. Then, I’d store everything in individual containers in the fridge, ready to be thrown together into a meal in minutes.
Tip: If you have a food processor or mandoline slicer, use it! It’ll save you time and effort. Also, don’t forget about your slow cooker or Instant Pot. They can be huge time-savers when you need to throw everything in and let it cook while you do other things.
4. Use Quick-Cook Ingredients: Say Goodbye to Long Simmer Times
I’m all for slow-cooked meals, but sometimes I just don’t have 3 hours to simmer a stew. That’s when I learned to lean into quick-cooking ingredients that give you that same satisfying flavour without the wait.
What I did: I started using ingredients like quinoa (which cooks in just 15 minutes!), pre-cooked grains, frozen veggies, and even canned beans. These pantry staples can help you whip up a quick meal without sacrificing flavour or nutrition.
Tip: Try using pre-cooked frozen rice or quinoa (I love the frozen quinoa from Trader Joe’s) when you’re in a pinch. It reheats in just a few minutes and saves you time without skimping on the wholesome goodness.
5. Keep Things Simple but Flavourful
Meal prep doesn't have to mean elaborate, gourmet meals. Sometimes, the best meals are the simplest. It’s all about finding ways to add flavour without complicating things.
What I did: I made sure to always have a few go-to seasonings, marinades, and sauces that could take basic ingredients like chicken, veggies, and grains to the next level. A batch of chimichurri, pesto, or a simple lemon-tahini dressing can transform anything into a flavorful masterpiece.
Tip: Invest in a few versatile sauces or spice blends (think curry powder, taco seasoning, or Italian herbs) that can be used in a variety of dishes. This way, your meals feel fresh and exciting all week long, even if the base ingredients are the same.
Final Thoughts: Meal Prep Doesn’t Have to Be a Chore
Meal prep is so much easier when you have a solid plan and know which tricks to use. By batch cooking, embracing freezer-friendly meals, prepping your ingredients ahead of time, and keeping things simple, I’ve been able to cut my prep time down to just 1-2 hours per week. The best part? My meals are still full of flavour and variety, and I’ve got more free time to do the things I love.
So, if you’re tired of feeling like meal prep is a never-ending task, try these tips out and see how much time—and stress—you can save. You’ve got this! Happy prepping!
