We’ve all been there…your husband is on his way home from work (late, of course), you’ve been running around like crazy attempting to chip away at your seemingly-endless to-do list, and you open the fridge to start dinner, only to realize it’s 7PM and you don’t remember the last time you ate (or drank, oops – where is that water cup?) a meal. Not to mention – what the heck are you doing to do for dinner?!
As a personal trainer, this is something I hear ALL of the time. In fact, one of the most common things I hear from my clients (especially parents or fellow military spouses) as they begin their health journey is “I don’t have enough time to cook healthy meals during the day”. There’s nothing like opening the fridge in the middle of the day to see a pack of raw chicken, amongst your unprepped vegetables, or unwashed fruit. Of course it can be overwhelming – your husband is gone for another week training, your to-do list hasn’t gotten any shorter, you barely have time to remember to eat during your busy, solo days – and now you’re adding in the preparation of a whole meal in the middle of the day? Seems impossible!
Fortunately, meal-prepping doesn’t have to be this daunting task that takes up your entire weekend. Meal prep and planning ahead looks different for everyone. Depending on how much time you have, or what your goals are, meal-prep might be preparing all of your meals for the week. Meal prep also might look like just cooking your vegetables or sides, or simply washing your fruit for a quick grab-and-go snack. And for some, meal-prep is just making sure you have meals to eat in general (hello, we’ve all been there!). At the end of the day, the goal is to simplify your meal prep, whatever that means to you!
For Breakfast:
More days than I care to count, my breakfast looks like a cup of coffee before hopping on back to back meetings. By the time I make it back to the kitchen (with my now-cold cup of coffee), it’s time for lunch and I am starving! That’s why one of my favorite things to do for breakfast is to make something that freezes well. Nothing like being able to grab something on the go and starting your day off right! Here are a few of my favorite make-aheads for the “most important meal of the day”.
1. Overnight Oats
There are so many combinations for overnight oats – strawberry shortcake, tiramisu, lemon blueberry, birthday cake – you name it and there’s probably a recipe already out there for you! I love incorporating chia seeds, fresh fruit, oats, and peanut butter for a basic, flavor-packed meal that gives me fuel to tackle the rest of the day. If cold oats aren’t your thing, throw it in the microwave in the morning and top with chocolate chips or nuts for a cozy, warm breakfast. Here’s the BEST basic beginner recipe for overnight oats.
2. Egg Bites
You know the infamous egg bites at Starbucks that run ya $5, plus the cost of your coffee and the cake pops you grabbed for the kiddos! Did you know you could make them at home! I love sneaking vegetables in mine, including spinach, mushrooms, bell peppers, cheese, sausage, or bacon! These freeze so incredibly well and can be even thrown on an English muffin to give you a sandwich to grab.
3. Superhero Muffins
You may have seen these on social media, and let me tell ya, they are worth the hype. It’s such an easy way to pack some more veggies in your day. Did I mention that these also freeze well? Run Fast, Eat Slow is the OG recipe – give this recipe a go! Pro tip: if you don’t have the time to shred carrot or zucchini, try replacing both for one can (total) of pureed pumpkin. You can also swap the raisins for chocolate chips. I’ve made these for some mamas postpartum for breastfeeding fuel. Gimme ALLLLLL the nutrients!
For Lunch:
Pasta salads are ALWAYS a hit at summer BBQs and backyard get-togethers, but have you tried making one for lunch? Pastas can seem like an extensive meal to make mid day, but if you’re anything like me, chances are you have a few boxes of pasta in your pantry for back-up. Pasta is something you can quickly prepare and keep in your fridge as a base for your pasta salads. Hate microwaved pasta? Quick tip: run it under hot water in a strainer to get it back to “fresh!” My favorite pasta to use is from Barilla for some added protein. Gluten free? Try Banza, which is chickpea based. YUM! A few tips for your pasta salad:
1. Salads are so fun to add tons of veggies to!
I love adding chickpeas to my pasta, either from a can (easy peasy, ha haaaa) or after roasting them for an added crunch. Fresh tomatoes are KEY here as well – talk about refreshing.
2. Try using pasta for dinners and/or lunches!
While it doesn’t *feel* like meal-prep necessarily, you are ABSOLUTELY prepping for your meals by prepping ingredients. Don’t overcomplicate it – double up where you can!
3. Roast some pine nuts!
Roasting pine nuts in my cast-iron pan adds some smokiness and so much depth to the recipe. It’s something I incorporate in so many of my pasta dishes!
My favorite pasta salad always incorporates pesto – whether you make it yourself in a food processor or rely on your favorite brand, it always adds SO much flavor. Try this Pesto Pasta recipe here – it always reminds me of my trip to Italy years ago with fresh pasta, juicy tomatoes, and oh my gosh, yes, the PESTO
For Dinner:
After a long day at work, laundry, dishes, and everything in between, sometimes I don’t have the energy – or let’s be real, the brain power – to follow a long, extensive recipe! The best thing about sheet pan dinners is that it’s only ONE dish to wash, you can be creative in choosing what you include, and you can prepare it all in advance! Some tips for sheet pan dinners that I’ve found to be so helpful are:
1. Don’t be afraid to switch up the proteins.
Sick and tired of chicken breast? Try chicken thighs, steak, or even tofu! On nights where I don’t have time to marinade and cook meat, I love to grab a pack of chicken sausage. Our favorites are the Italian OR Spicy Mango from Aidells or the Aloha Chicken Sausage from Gilbert’s! These can also be used for breakfast – just pop one in the microwave or on a pan stove top and you’ll be good to go! And for my Costco fams – you can stock up on Aidells there as well; they freeze for FOUR months.
2. Speaking of protein, when’s the last time you changed your marinade or spice combo?
Marinades will COMPLETELY change the whole meal – it can go from spicy to sweet with just a few switch ups! We all have that “go to” with the same few spices that you’ve mastered so well that you don’t even need to measure. Our favorite seasonings are from Kinders. Or try using your marinade on a new protein!
3. Having chopped vegetables ready to go in the fridge is DUAL purpose!
Whether you’re planning to throw bell peppers on the pan, grabbing zucchini or squash from your garden, or sticking with tomatoes, if your only meal preparation for the week is chopping them up – that’s a WIN! This will make your sheet pan dinner SUPER quick and will also be the easiest, most convenient snack when you’re on the go, in between virtual meetings, or running out the door to grab the kids from school. Our favorite vegetable for the sheet pan is sweet potatoes, but we also love bell peppers and brussel sprouts. We also love to grill pineapple, peaches, and even mango to throw to add a sweet kick to the meal! DELISH and so, SO summery!
Hoping to give the sheet pan dinner a go for tonight? Here’s one to try that’s teriyaki-style, that I’m sure you’ll love! I encourage you to use a few of the tips above to make it your OWN!
I hope that this post helped ease your mind about all things meal-prep. Sometimes social media can get into our heads and make us think that it’s an “all or nothing” attitude. Any prep is meal-prep, remember that. Give these recipes a go and let me know what you think in the comments! My DMs are always open for any other tips and tricks – let’s chat!
Meet Kaitlin
Kaitlin and her husband have been married for two years. While her husband has been in the Marine Corps for ten years, Kaitlin has also been involved, working for the Marine Corps for the past four years. They currently reside in sunny, Southern California. In their free time, they can be found catching some sun at the beach, finding new restaurants, or hanging on the couch rooting for the Dallas Cowboys! Though a newer military spouse, Kaitlin is also a military sister and daughter. She’s eager to foster community amongst other military spouses and find the positives within this crazy, beautiful life we all get to be part of!
