5 Easy Weekday Meal Prep Ideas

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I know you’re busy. Work, family, and life don’t slow down, but your health can’t take a backseat either. The good news? Eating well doesn’t have to be complicated.

Making sure you are prioritizing protein, getting enough fiber and lots of healthy fats will help ensure your blood sugar stays balanced and you reverse insulin resistance.

Just as important is making sure you are eating enough to fuel your metabolism and keep your body running instead of going into “survival mode” which prioritizes holding onto fat. (This is something a lot of clients struggle with!)

Batch cooking can be a great way for busy people like you to make sure you have plenty of flavorful, nutrient-dense food around so you aren’t tempted by packaged or fast food.

Here are 5 easy meal prep ideas that take minimal effort but deliver maximum nutrition—high in protein and fiber to keep you full, energized, and on track.

5 easy weekday meal prep ideas

1️⃣ Sheet Pan Protein + Veggies

• What to do: Pick a protein (chicken thighs, salmon, or steak strips) and roast it alongside a mix of veggies (Brussels sprouts, onion, peppers, sweet potato, zucchini) on a single sheet pan.

• Pro tip: Use different seasonings for variety—garlic & rosemary one day, taco seasoning the next.

2️⃣ Hard-Boiled Eggs & Pre-Cooked Meat

• What to do: Boil a dozen eggs at the start of the week and cook up a batch of your favorite protein (rotisserie chicken, grass-fed beef, or grilled salmon).

• How to use: Toss them into salads, wrap in lettuce, or eat with avocado for a quick meal.

3️⃣ Protein-Packed Stir-Fry Base

• What to do: Cook up a big batch of ground beef, turkey, or tofu with onions, garlic, cauliflower rice and a basic seasoning mix.

• How to use: Toss into stir-fries, serve over greens or rice, mix with eggs, or stuff into a low-carb wrap.

4️⃣ Loaded Baked Sweet Potatoes

• What to do: Bake a batch of sweet potatoes or regular potatoes at the start of the week.

• How to use: Split one open, add pre-cooked ground beef or turkey, throw in some sautéed greens or salsa, and top with cheese or avocado for a quick, balanced meal.

• Pro tip: Change up the flavors—go Tex-Mex with taco seasoning and guac, or Mediterranean with feta and olives.

5️⃣ Batch-Cooked High-Protein Soup

• What to do: Make a simple soup with bone broth, your favorite protein (shredded chicken, ground turkey or beef), beans (if tolerated), and lots of veggies.

• Pro tip: Freeze individual portions for fast, ready-to-go meals.

  
  

Choose 2-3 to batch cook on a Sunday afternoon, and mix and match during the week to add variety.

Oh! Have you tried my Favorite Weekday Meat Sauce? It’s incredible on whole wheat pasta, sweet potato noodles, or just a baked sweet potato.

The goal? Keep it simple, delicious, and packed with nutrients so you stay energized, avoid cravings, and hit your health goals—without spending hours in the kitchen.

Want more ideas or need a custom plan? Let’s chat. My calendar is open for a free 15-minute consultation—let’s make eating healthy easy for you.

My goal is to make this as easy as possible for you, so you stick with it and see the results you want to see.

Ready? Let’s go!