Busy Mom's Meal Prep

I wanted to take a quick minute to show you busy people out there how much of a help this simple meal prepping method is. It only takes an hour most, and leaves more time for valuable family and friend time which is my goal for everyone I work with! This lifestyle is about making it fit your life, not fitting your life into your healthy lifestyle. Make sense? Have your cake and eat it too.  

Many people hear meal prep and think of 35 tupperware containers with measured out chicken and rice for every day of the week. Which if you do that don’t get me wrong, that works perfectly for a lot of people, and that’s great! It’s all about finding what works; finding those little tricks that make it fit seamlessly into YOUR life.

My goal is to get your mindset away from those frozen dinners you just pop in the microwave so you can get the MOST nutrient value out of what you’re putting in your body. I hate to break it to you, but those frozen dinners just aren’t cutting it. So I’m sharing my simple meal prep rules.

How do I meal prep?

Rule Number 1: Keep it simple.

Choose one or two different proteins. I usually bake about 4 servings of chicken and cook about 4 servings of ground turkey. There is Monday through Thursday’s protein for lunch and dinner. Do the same for a complex carb. My favorites are whole grain tortillas, gluten free pasta, brown rice and sweet potatoes. With just these four there are already so many options. Options would be different sauced pasta, baked sweet potato fries or chips, wraps, quesadillas, rice bowls. See where I’m getting with this? It’s so simple and yet there is so much variety so you’re sure to never get bored.

Rule Number 2: Don’t forget those veggies!

My favorite way to make veggies is also the simplest in my opinion. Roasting! Not only is it little to no work on my part, but the perfectly crunchy outside and soft flavorful inside is sure to make even the pickiest of 5 year olds enjoy a little green tree every now and then. Side note, if you didn’t pick up that “Full House” reference we can’t be friends. Anyway, never mind go watch the episode! My favorite vegetables to do this with are brussel sprouts, broccoli, squash, and asparagus.

Rule Number 3: Plan Ahead

In order to keep it simple, the 1 or 2 proteins and carbs you choose should go together to form your favorite meals.

Here is a simple week example:

  • Protein – chicken and ground turkey

  • Complex Carb – whole grain tortillas and gluten free (brown rice is my favorite) pasta

  • Veggies – broccoli, brussel sprouts and asparagus

Meal Ideas:

  • Chicken Quesadillas

  • Turkey Meatballs with red sauce and pasta

  • Chicken veggie wrap

  • Cold Antipasta with Chicken

  • Healthy nachos with a baked tortilla topped with ground turkey

Obviously each needs its own spices and sauces but you get the idea. With that simple prepping technique you can simply reheat and throw together the protein and carb into any sort of meal you’d like in five minutes or less. Add those roasted veggies for the balanced meal and you’re well on your way toward a healthy household.

To get the ball rolling, here is my favorite easy recipe for the best brussel sprouts you will ever eat!


What you need:

  • 1 bunch brussel sprouts washed and cut in half or quarters

  • 3 tbsp balsamic vinegar

  • 3 tbsp EVOO

  • 1 tbsp pure maple syrup

  • pinch of pink Himalayan sea salt

  • pinch of ground pepper

  • pinch of onion salt

How you make it:

  • Preheat the oven to 425

  • Line a baking sheet with foil – all my dishwashing haters you can thank me. This just reduces the mess so there is less clean up!

  • Put the cut up brussel sprouts into a large ziplock back

  • Add the liquids and spices to the bag

  • Toss around in the bag so that each brussel sprout is covered.

  • Spread on the baking sheet so that the brussel sprouts are all in one layer for even roasting.

  • Cook for about 15-20 minutes

  • Toss in the maple syrup

  • THE KICKER: Broil for another 5 minutes or until the edges are crispy.

This recipe made my cousin (meat only kind of guy) love brussel sprouts. Now if that doesn’t show you how good they are I just don’t know what will. Try it out on those kids of yours! Let me know what you think!