5 Simple Meal Prep Hacks for Busy Women

5 practical tips for ingredient prepping for the week to set yourself up for feeling like a million dollar babe:

1. Pick 3-4 versatile proteins, veggies, and carbs
   Instead of prepping full meals, cook a few core ingredients you can mix and match. Example: shredded chicken, ground turkey, roasted sweet potatoes, quinoa, sautéed greens. This keeps things flexible and prevents boredom throughout the week.

2. Wash and chop your produce right away
   As soon as you get home from the store, wash, chop, and store your fruits and veggies in clear containers. Having prepped produce makes it so much easier to throw together salads, stir-fries, or snacks in minutes.

3. Use sheet pans and slow cookers for easy batch cooking
   Let your appliances do the work! Roast a few trays of veggies and proteins at once or toss ingredients into a slow cooker for a no-fuss meal. Cooking in bulk saves time and minimizes cleanup.

4. Prep grab-and-go options for busy moments
   Think hard-boiled eggs, chia pudding jars, hummus + veggie snack boxes, or protein balls. Having healthy snacks ready keeps you fueled (and prevents hanger) when life gets hectic.

5. Make one sauce or dressing to elevate your meals
   Whip up a simple homemade sauce (like a lemon-tahini dressing or chimichurri) to add flavor to any bowl, wrap, or salad. It keeps your meals exciting without extra effort during the week.

SAMPLE BREAKDOWN:

1. Pick 3-4 versatile proteins, veggies, and carbs

Example prep:

• Proteins: Shredded rotisserie chicken, ground turkey, hard-boiled eggs

• Veggies: Roasted Brussels sprouts, sautéed zucchini, caramelized leeks

• Carbs: Quinoa, roasted sweet potatoes, jasmine rice
  → Use these for salad bowls, wraps, stir-fries, or quick plates all week!

2. Wash and chop produce right away

Example prep:

• Wash and slice zucchini, Brussels sprouts, leeks and store in containers

• Pre-wash greens like spinach or arugula so they’re ready for quick sautéing or salads

→ Makes it super easy to toss veggies into a pan or oven without extra prep.

3. Use sheet pans and slow cookers

Example prep:

• Sheet pan: Roast Brussels sprouts + zucchini at 400°F with olive oil, salt, and pepper for 20-25 min

• Slow cooker: Cook chicken breasts + salsa + spices for 4-6 hours → shredded chicken for tacos, bowls, wraps

→ You’ve cooked multiple meals in one go, with minimal effort!

4. Prep grab-and-go options

Example prep:

• 5 chia pudding jars (chia seeds + almond milk + cinnamon) for breakfast/snacks

• A dozen hard-boiled eggs

• A batch of protein energy balls

• Individual snack packs with roasted Brussels sprouts + hummus

→ Perfect for busy mornings or snack attacks between meetings or errands.

5. Make one sauce or dressing

Example prep:

• Lemon-tahini dressing (tahini, lemon, garlic, olive oil, salt)

• Or a simple vinaigrette (olive oil, balsamic, Dijon mustard, garlic)

→ Drizzle on your veggie bowls, wraps, or salads to instantly upgrade flavor.