Fueling Your Goals: Meal Prep for a Busy Schedule
Whether you're working long shifts, keeping up with kids schedules, or just trying to survive the week without more trips than you’d like to the drive thru—meal prep can make your life a whole lot easier.
Meal prep can sound great in theory… until it’s Sunday night, your fridge is empty, and convenience wins. If you feel like you don’t have the time, don’t know what to prep, or get overwhelmed by the process, it really doesn’t need to be complicated.
Here’s some tips on how to efficiently implement meal prepping into your routine:
1: Focus on setting yourself up for success
Meal prep doesn’t need to mean spending an entire afternoon cooking a bunch of chicken and rice you wind up not eating. Think of meal prep as, quite literally, preparation; setting yourself up for success. It means having a plan and options ready so you're not scrambling when you're tired, in a rush, or when things don’t go to plan.
Ask yourself:
What meals (or time of day) do I always struggle with during the week with food?
Where do I usually fall off track—Beakfast? Snacks? Lunch at work?
Start there. Even prepping one or two meals can make a huge difference.
2: Plan before you prep
All it takes is 15 minutes:
Pick 2–3 proteins (chicken breasts, ground turkey, tofu, eggs)
Pick 2–3 carbs (rice, potatoes, quinoa, wraps)
Pick 2–3 veggies (frozen counts!)
Add fats (avocados, olive oil, nuts, nut butter)
From these options, you can build multiple meals without cooking something different every day. By taking a few minutes to plan out meals, you’re already cutting down time in the kitchen, walking in with a plan builds efficiency.
3: Batch cook and mix up meals
Once or twice a week, carve out 45-60 minutes to cook in batches. For example: Cook a tray of chicken thighs, cook a pan of ground turkey, roast a sheet pan of veggies, make a pot of rice or quinoa, hard-boil a dozen eggs, etc. Then store everything in separate containers so you can mix up specific meals all week. It provides an opportunity for you to grab meals on the go while still keeping your body and wallet happy.
4: Use the shortcuts
Busy week? Convenience is your friend. Some great options to cut down on time are:
Pre-chopped veggies or frozen blends
Microwaveable grains (like rice or lentils)
Rotisserie chicken or pre-cooked proteins
Single-serve Greek yogurt, hummus, or cottage cheese cups
Nutrition doesn’t have to be made from scratch to be effective. The goal is to make choices that are accessible, realistic, and supportive to build energy and enhance your goals.
5: Have emergency backups ready
Keep a few go to options on hand for days where nothing goes to plan:
Protein bars, powder, or shakes
Tuna packets + rice cakes
Pre-made freezer meals (homemade preferably to cut down on additives.)
Smoothie bags (prepped ingredients in a freezer bag, ready to blend)
6. Why food the food you eat is crucial, no matter if you have goals or not
Whether you have fitness related goals or are looking to gain energy throughout the day, food isn’t just something you should care about — it’s the fuel that powers everything you do.
From brain function to energy levels, mood, focus, hormone health, and recovery, your body can’t perform if you’re running on empty.
You want to feel good, think clearly, and move through your day with energy. That starts with fueling your body — consistently and intentionally.
Basically, you don’t need to be a chef, you just need a system
Nutrition should support your life, not stress you out, and meal prepping is all about being prepared. Start small. Find 2–3 meals or snacks that work for your schedule and build from there.
If you still feel stuck or would like additional support to reach your goals and work for your lifestyle, click the link below to fill out an interest form in 1:1 Nutrition Coaching.
Together, we’ll build habits that support your energy, performance, and confidence. You’ll receive personalized nutrition guidance, weekly check-ins, and support every step of the way, aiming to build sustainable habits that support your performance, energy, recovery, and overall goals.
Food = Fuel
https://www.kjseagsfit.com/nutrition-coaching
