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If I get time, I'll cook in advance but that's so rare...I think the big thing is to have easy meals or ingredients around. Like tofu is super simple to cook - you get some egg noodles and soy sauce, coupled with chili and you're good to go! Also make bigger portions and put some of it in the fridge to heat up later
Yes to tofu - frankly, you don’t even have to cook it! Lately, I’ve been eating the soft or silken kind straight from the carton with some miso dressing and soy sauce drizzled over it. It’s a good accompaniment to the kale and roast chicken lunch mentioned in my post above.
I always make lots extra and freeze in individual servings. I also have my husband grill mass quantities of grass fed beef burgers and boneless skinless chicken thighs which I also freeze. On the weekend I may make some big batch items. Then, when I am pressed for time, out of the freezer I grab one protein, one starch and two veggies and microwave.
i use mealpal lol lmk if u want referral w/ discount
I plan out our meals at least for 1 week, preferably 2 then make a grocery list and buy it all on Saturday or Sunday. Breakfast, snacks and lunches are simple and the same for the whole 1-2 week cycle dinners I mix it up but often have a couple repeat sides.
Example:
Breakfast: smoothie, toast
Snacks: apple, cheese, hard boiled egg
Lunch: leftovers from dinner or salad with chicken and vegetables.
Dinner: protein, carb side, vegetable side like Turkey meat balls, rice and roasted broccoli or smothered chicken breast, butternut squash and roasted zucchini
I’ve been reusing a lot of Hello Fresh recipes lately that I saved when we were getting those boxes delivered. Great recipes but not quite the right portions for my family.
I keep things super simple during the week and stick to a set format for each meal. Lunch is always a veggie and a protein - I roast a bunch of chicken thighs on Sunday (marinated overnight in something very simple) and throw those in the freezer. Easy to defrost and heat up for lunch. Since I can work from home in the morning, I sauté some baby kale (the pre-washed kind that comes in a big box) and eat it with the chicken. Dinner is always a green veggie and a carb - I cook a bunch of rice at the start of the week, portion it out and store in the freezer for easy defrosting/reheating. I make sure to buy enough green veggie for 5 dinners during the week and cook those fresh each night to eat with them rice. I also have a bunch of go-to recipes for preparing the green veggies so I don’t have to think about it too much. Breakfast is always yogurt, 2 eggs, and half an avocado. Is it the most exciting menu? No. But it’s tasty enough and healthy. I make more interesting things on the weekend.
I like to cook a double batch or two main entrees and sides on a weekend day. I portion the dishes out into tubberware and throw some in the freezer. I also sometimes cut up veggies in advance to eat with hummus or tzatziki sauce (store bought). It works well for me but I’m single and don’t mind eating the same thing in a row. I also like to keep easy food (frozen dinners from Trader Joe’s, rotisserie chicken and bagged salad are favorites)
I don’t meal prep, right now eating a bowl of cereal and sometimes I just eat out of a can! The only thing I can do is make a instapot stew or pulled pork. Sometimes I make salads. So my advice is when you grab “quick things” just try to grab healthy.
Cook basics on weekend that you can put together for quick meals. Quinoa, sweet potatoes, chicken, etc. if the items that take long to cook are sleazy done then you can just pop some veggies in microwave and you have dinner. It’s basic but it gets the job done. Or, make a casserole of some kind on Sunday that you can eat over the week.
Very easy and simple! I just do it on Sunday and Monday evening. Get 2 large cookie sheets and I also use two large glass baking dishes.
I choose my protein for the week- chicken (I have several sauces I may use to bake them with or lightly flour and then bake), ground turkey/beef , or grill steaks-
Then I choose my veggies. I typically rotate between broccoli, Brussels, carrots, cauliflower or sweet potatoes.
I use olive oil and put my veggies on the baking sheet for 15/20 mins @450. I lightly salt, pepper, paprika, garlic and onion powder them and that’s it. Then I drizzle a tiny bit of olive oil on the top of the veggies while they are still baking- half way through pull the veggies out and toss them around.
Then I use a rice maker to make my steamed rice. All of this usually takes me an hour and it’s enough meals to least me, my husband and son for 3 days. (Usually about 12 meals)
I like to break up the meal prepping into two /3 days even to make it less stressful for the week. I’m usually in the kitchen for only about an hour - hour and a half tops!
Hope this helps.
Coach
ALWAYS cook more than you need. Freeze in individual servings; proteins, veggie and starch. On days you don’t have time to cook, grab one protein, two veggie and one starch and toss in the microwave as you are changing your clothes. Yes, it can take some time to build up your supply, but it is worth it. I also have my hubby grill mass quantities of chicken thighs and grassfed beef burgers that I freeze on a tray and then toss into a bag.