Busy Week? No Problem 🍽️
Make meal prep work for you, not stress you out
Meal prepping is one of the best ways to stay on track with your fitness and nutrition goals. It saves time, reduces stress, and helps you make healthier choices. But between work, family, and everything else life throws at you, finding the time to prep can feel overwhelming.
The key? Create a simple system that works with your lifestyle—not against it.
1. Keep It Simple
You don’t need gourmet meals for every day of the week. Stick to basics you can mix and match:
Example:
• Protein: Chicken breast, ground turkey
• Carbs: Brown rice, sweet potatoes
• Veggies: Broccoli, bell peppers, spinach
You’ll get variety without cooking 12 different meals.
2. Schedule Your Prep Time
Treat meal prep like an appointment. Block out 60–90 minutes on a Sunday or Wednesday.
Break it down:
✅ Grocery shopping (use a list!)
✅ Cook & portion (air fryer, crockpot, or sheet pans help)
✅ Store & label (clear containers = grab & go)
3. Use Smart Shortcuts
You don’t have to make everything from scratch. Some time-savers:
• Pre-chopped or frozen veggies
• Rotisserie chicken
• Ready rice or quinoa
• Pre-portioned snacks (Greek yogurt, nuts, protein bars)
4. Don’t Prep Everything
Start with your busiest meals (like breakfast or lunch).
Only prep 4–5 days if that’s more realistic.
And when life gets hectic—order a few meals from Keeney’s Kitchen to fill the gaps. 😉
5. Be Flexible
Life happens—plans change, cravings shift. That’s okay.
Meal prep is here to help, not stress you out.
Freeze extras. Keep a few meals flexible. Don’t aim for perfect.
6. Find What Works for YOU
Maybe you like cooking fresh every few days.
Maybe you’re on the go and want a full week of meals.
Maybe it’s a mix of prepping some + ordering Keeney’s.
No one way is right. Find your flow, stay consistent, and let it evolve.
Bottom line:
Meal prep doesn’t have to be a chore. With a little planning and flexibility, you can make healthy eating work for your life—not complicate it.
Need some help? Check out our online coaching here →
