Let’s be honest: most of us want to prep meals ahead of time… but when your days are full and your energy is low, it feels impossible.
The good news? Meal prep doesn’t have to mean spending your entire Sunday chopping, roasting, and organizing meals into matching containers.
If you read my recent post Weekly Meal Planning Made Simple (Without Overcomplicating It), you know I’m all about simple systems that actually work. Today, I’m sharing how I make meal prep happen, even when I barely have time to think.
Whether you're juggling work, family, or just low energy days, this approach is designed to be doable, not perfect.
First: Let’s Redefine What “Meal Prep” Even Means
You don’t need to cook seven full meals ahead of time to be successful. Meal prep can be as simple as:
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Washing and chopping produce
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Making one or two proteins ahead of time
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Cooking a batch of grains to use throughout the week
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Throwing together a few grab-and-go snacks
Think of it as setting yourself up to make easier decisions during the week, not doing everything in advance.
My No-Time Meal Prep Strategy
This method is perfect for when you only have 30 minutes (or less!) but still want to feel ahead of the game.
1. Pick 2–3 Things to Prep — Max
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A big batch of quinoa or brown rice
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Roasted vegetables (whatever’s on hand)
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Hard-boiled eggs or a protein like shredded chicken or baked tofu
If I’m really short on time, I’ll even skip the oven and just chop vegetables to toss in a pan during the week.
2. Use the “10-Minute Rule”
If I don’t feel like doing anything, I tell myself to just spend 10 minutes. That might mean:
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Washing fruit so it’s ready to grab
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Portioning out trail mix or nuts for snacks
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Tossing together a quick overnight oats jar for the morning
Once I start, I usually end up doing more, but even if I don’t, that 10 minutes still makes a difference.
3. Prep While You Cook Something Else
Multitasking can be your friend here. If you’re making dinner, use that time to:
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Chop extra vegetables for tomorrow’s lunch
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Start a second pot of rice or quinoa
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Mix up a sauce or marinade to use later in the week
Meal prep doesn’t always need a dedicated day, little moments count.
Quick Meal Prep Ideas (Even If You’re Exhausted)
Here are a few low-effort things you can prep in under 30 minutes:
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Overnight oats in mason jars (add toppings in the morning)
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A big container of washed greens for salads or bowls
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Mini snack boxes with crackers, hummus, fruit, or nuts
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A pan of roasted sweet potatoes or broccoli
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A jar of homemade vinaigrette to make any salad or grain bowl instantly better
You don’t have to do all of these. One or two goes a long way.
What a “Minimal Effort” Week Looks Like
Here’s how this plays out when I’m short on time but still want to eat well:
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Breakfasts: Overnight oats, toast with almond butter & banana, or yogurt with granola
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Lunches: Grain bowls with whatever protein/vegetable I prepped, or chickpea wraps with bagged salad
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Dinners: Stir-fry with frozen vegetables, tacos using leftover quinoa and beans, or a big salad with eggs and roasted sweet potatoes
Some nights it’s literally just a snack plate. That’s okay too.
Final Thoughts: You’re Not Failing If You Don’t Meal Prep
Honestly, some weeks I don’t prep anything and we still make it work. This isn’t about being perfect. It’s about giving yourself a head start where you can.
Start small. Be consistent. And give yourself grace.
Let’s Keep This Going
If this helped you feel a little more confident about meal prep, I’d love to hear it. Comment below or DM me on Instagram @balance.with.jess and tell me what you’re prepping this week!
✅ Want to start even simpler? Download my beginner-friendly grocery list here.
And keep an eye out, I’ll be sharing a few of my favorite no-prep-required meals soon. 👀
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