A man having chicken wrap

Simply Prepped Meals for Your Busy Lifestyle

In the hustle and bustle of modern life, time is a precious commodity. Balancing a busy schedule often leaves little room for elaborate cooking, making the concept of “Simply Prepped Meals” a beacon of culinary convenience. Join us on a journey where delicious meets efficiency, as we explore the art of simplifying meal preparation without compromising on taste or nutrition. Discover how embracing simplicity in the kitchen can transform your daily dining experience, making every meal a joy even during a hectic lifestyle.


  1. Quick Wins with Batch Cooking:

    A couple doing batch cooking in kitchen

Embrace the power of batch cooking. Spend a bit of time on the weekend preparing large quantities of your favourite meals. Divide them into portions, and voilà – you’ve got a week’s worth of deliciousness ready to go.

  • Weekend Culinary Adventure: Block off sometime during the weekend to embark on a culinary adventure. Gather your favourite recipes and ingredients for a batch cooking session.
  • Large Batches, Small Effort: Scale up your recipes to create large batches of your favourite meals. Whether it’s a hearty stew, a creamy pasta sauce, or a flavourful curry, make enough to last you through the week.
  • Freezer-Friendly Portions: Portion your culinary creations into freezer-friendly containers. This ensures easy storage and even easier retrieval when you’re ready to enjoy a homemade meal.
  • Defrost and Delight: When the daily hustle hits, defrosting a portion becomes your secret weapon. Say goodbye to last-minute meal stress and hello to a quick, homemade delight that’s as good as freshly cooked.
  • Fewer Dishes, More Flavour: Besides saving time, batch cooking means fewer dishes throughout the week. It’s a kitchen hack that not only simplifies your routine but ensures you savour the rich, homemade flavour every day.
  • Versatile Options: Batch cooking opens a world of possibilities. From comforting midweek dinners to exciting lunchtime choices, your weekend efforts transform into a week’s worth of culinary triumphs.
  • Encore, Please: Every day deserves a delicious encore, and batch cooking is the star of the show. It’s your ticket to enjoying homemade goodness even on the busiest of days. Embrace the magic of batch cooking and let your taste buds celebrate!

Crafting a simple and wholesome meal, the sweetheart cabbage takes centre stage, turning a basic dish into a culinary delight with its tender leaves and mild, sweet flavour.

  1. Prep-Friendly Ingredients are the MVPs:

Simply prepared meals exemplify the fusion of convenience and health, embodying the essence of what is a lifestyle in our fast-paced world. Opt for ingredients that play well with prep. Think chopped veggies, pre-marinated proteins, and pre-cooked grains. They’re your kitchen sidekicks, making meal assembly a breeze.

  • Chopped and Ready: Opt for ingredients that are pre-chopped or easy to prepare. Save time and skip the hassle of extensive chopping by choosing veggies and proteins that are prepped and ready for action.
  • Marinated Goodness: Elevate your dishes with pre-marinated proteins. Infuse your meals with flavour effortlessly, as the hard work of marinating is already done for you.
  • Pre-cooked grains: Embrace the simplicity of pre-cooked grains. From quinoa to rice, having these grains ready to go streamlines meal prep, making it a breeze to whip up a nutritious and hearty dish without lengthy cooking time.
  • Time-Saving Staples: Stock your pantry with time-saving staples like canned beans, diced tomatoes, and pre-made sauces. These kitchen superheroes add depth and flavour to your meals without the need for extensive preparation.

In essence, choosing prep-friendly ingredients transforms your kitchen into an efficient haven, where delicious meals come together with minimal effort and maximum flavour.


  1. Freeze Now, Thank Yourself Later:

Make friends with your freezer. Double up your recipes and freeze individual servings. That way, you’ve got a freezer full of homemade goodness whenever the hunger pangs strike.

  • Double the Delight: Whenever you prepare a meal, consider doubling the recipe. This simple act instantly creates a surplus for future use without doubling your effort.
  • Individual Servings, Instant Gratification: Divide leftovers into individual servings before freezing. This makes it easy to thaw just what you need, eliminating food waste and ensuring instant meal gratification.
  • Label and Date: Avoid the mystery game in your freezer by labelling and dating each item. It’s a small step that prevents confusion and ensures you’re pulling out meals at the peak of their freshness.
  • Variety in Ice: Use ice cube trays for freezing small portions of herbs, stocks, or sauces. This not only saves space but also adds a dash of convenience when you want to enhance the flavour of future dishes.
  • Thawing Techniques: Explore different thawing methods – whether it’s a gradual fridge thaw or a quick microwave zap. Having a variety of thawing techniques at your disposal ensures flexibility in your culinary choices.
  • Plan a Freezer Menu: Periodically take stock of your frozen treasures and plan a ‘freezer menu’ for the week. It’s a savvy way to rotate items, keeping things fresh and exciting in your culinary repertoire.
  • Thank Yourself Later: As the week unfolds, and time becomes a precious commodity, thank your past self for the foresight. A freezer stocked with delicious, homemade options transforms into a timesaving, palate-pleasing gift to your future self.


  1. Salad Jars – The Portable Powerhouse:

Take your salads to the next level with salad jars. Layer your favourite ingredients in a jar, dressing at the bottom, and greens at the top. When hunger strikes, shake it up, and you’ve got a crisp, fresh meal on the go.

  • Layered Freshness: Begin with the dressing at the jar’s bottom, ensuring ingredients stay crisp until consumption.
  • Vibrant Variety: Stack colourful layers of veggies, proteins, grains, and greens. This not only enhances visual appeal but also preserves individual flavours.
  • On-the-Go Convenience: Seal the jar tightly for a spill-proof, portable meal. Whether it’s a desk lunch or a park picnic, your salad is ready to travel.
  • Shake and Enjoy: When hunger strikes, simply shake the jar to distribute the dressing evenly, transforming your jar into a fresh and delectable meal.
  • Customizable Creations: Experiment with endless ingredient combinations, making each jar a culinary canvas for your taste preferences.


  1. One-Pot Wonders:

Simplify your cooking and cleaning routine with one-pot wonders. Throw in your ingredients, let the magic happen, and revel in a delicious dish with minimal fuss and even fewer dishes to wash.

  • Simplicity Reigns Supreme: Embrace the beauty of minimalism in the kitchen with one-pot wonders. These culinary creations boast simplicity as their core principle.
  • Toss It All In: Forget about juggling multiple pots and pans. With one-pot wonders, everything goes into a single pot, from proteins to veggies and grains, creating a symphony of flavours in one harmonious blend.
  • Effortless Preparation: The magic happens in the pot. Effortless preparation is the name of the game, as ingredients mingle and meld, infusing each other with deliciousness.
  • Minimal Cleanup: Bid farewell to a mountain of dishes. With just one pot to clean, you spend less time at the sink and more time enjoying your delectable, all-in-one creation.
  • Versatility at its Finest: From hearty stews to vibrant stir-fries, the versatility of one-pot wonders knows no bounds. Elevate your culinary prowess with these easy, flavour-packed meals, simplifying both your cooking process and your cleanup routine.


  1. Wrap It Up – Literally!

Wraps are the superheroes of quick meals. Fill them with your choice of proteins, veggies, and sauces. Roll them up, and you’ve got a tasty handheld feast for those days when sitting down to eat is a luxury.

  • Versatile Wraps: Elevate your meals with the simplicity of wraps. They’re like edible canvases waiting for your creative touch.
  • Protein Powerhouse: Load them with your favourite proteins – grilled chicken, tofu, or even seasoned beans – for a filling and nutritious bite.
  • Veggie Vibes: Pile on the veggies! Fresh greens, crunchy bell peppers, and juicy tomatoes add texture and a burst of flavour.
  • Sauces and Spreads: Get saucy! From classic hummus to zesty tzatziki, spreads and sauces elevate your wrap’s taste profile.
  • Portable Perfection: Perfect for on-the-go, wraps are your culinary companion for picnics, lunches, or a quick bite between meetings.
  • Kids’ Corner: Engage the little ones by letting them choose their fillings – a fun, interactive meal for the whole family.
  • Custom Creations: With wraps, the possibilities are endless. Sweet or savoury, spicy or mild – tailor them to your taste buds for a satisfying, handheld feast.
  • Time-Saving Marvel: Wraps aren’t just delicious; they’re time-saving marvels, offering a quick and easy solution to your mealtime woes.


  1. Prep Smarter, Not Harder:

Invest in time-saving gadgets. A food processor, a slow cooker, or an Instant Pot can be your kitchen allies, cutting down prep and cook time without compromising on flavour.

  • Invest in Kitchen Allies: Arm your kitchen with time-saving gadgets like a food processor, slow cooker, or Instant Pot.
  • Cut Down Prep Time: Let technology lend a hand in chopping, stirring, or slow cooking, minimizing your hands-on time in the kitchen.
  • Efficient and Flavourful Results: These gadgets aren’t just convenient; they enhance the flavour and texture of your dishes, ensuring every meal is a delightful experience.
  • Multi-Tasking Masters: Many appliances can handle multiple tasks, streamlining your cooking process and allowing you to focus on the joy of creating delicious meals.
  • Future-Proof Your Cooking: By embracing smart kitchen tools, you’re not just saving time today but future-proofing your culinary adventures for more efficient and enjoyable cooking experiences. Prep smarter, savour more.


  1. Plan Ahead:

The key to success is planning. Take a few minutes each week to map out your meals. Having a plan reduces stress, saves time, and ensures you’re making the most of your ingredients.

  • Strategic Meal Mapping: Dedicate a few minutes weekly to strategically plan your meals. Map out what you’ll eat for breakfast, lunch, and dinner each day.
  • Shopping List Mastery: With your meals planned, create a detailed shopping list. This not only ensures you have all the ingredients on hand but also minimizes last-minute grocery runs.
  • Prep Time Efficiency: Identify opportunities for prep work. Chop veggies, marinate proteins, and pre-cook grains in advance. This sets the stage for quicker meal assembly during the week.
  • Emergency Reserves: Plan for unexpected changes. Keep a stash of quick, go-to meals for those days when time seems to slip away.
  • Consistency is Key: Establishing a routine transforms planning into a habit, making your weekly meal prep more efficient and stress-free. Plan ahead, and watch as your week unfolds seamlessly, one delicious meal at a time.


  1. DIY Smoothie Packs:

Simply prepped meals make hectic days more manageable, ensuring that delicious and nutritious food is always within easy reach. Mornings can be a mad rush, but that doesn’t mean you have to skip breakfast. Prepare smoothie packs by blending your favourite fruits and greens, then freezing them in individual portions. In the morning, just add liquid, blend, and kick-start your day with a nutrient-packed smoothie.

  • Fruitful Blending: Begin by blending your favourite fruits and nutrient-packed greens into a smoothie base. Use a variety to ensure a burst of flavour in every sip.
  • Portion and Freeze: Divide the smoothie mixture into individual portions, ensuring each pack is packed with vitamins and goodness.
  • Freezer-Ready Convenience: Store these pre-made packs in your freezer, creating a convenient grab-and-blend solution for busy mornings.
  • Liquid & Blend: When the morning rush hits, simply grab a pack, add your preferred liquid (water, milk, or juice), and blend. Within moments, you have a refreshing and nutritious smoothie ready to kick-start your day – a hassle-free way to ensure a healthy morning routine.


  1. Spice It Up – Literally!

Keep a well-stocked spice rack. A pinch of the right spices can transform a simple dish into a culinary masterpiece. Experiment with different combinations to elevate your meals without adding extra prep time.

  • Versatile Spice Rack: A well-stocked spice rack is your kitchen’s secret weapon. Invest in an array of spices that can transform the simplest dish into a culinary masterpiece.
  • Experiment with Combinations: Spices are the artists of your kitchen. Experiment with different combinations to elevate your meals. A pinch of this and a dash of that can turn ordinary into extraordinary.
  • Health Meets Flavor: Many spices come with added health benefits. Turmeric, cumin, and ginger not only enhance taste but also contribute to your overall well-being.
  • Global Flavors at Your Fingertips: Create a world of flavours with spices from different cuisines. From the warmth of cinnamon to the kick of chilli flakes, your spice rack opens up a world of possibilities.
  • Balance is Key: Learn the art of balance. A judicious mix of sweet, salty, sour, bitter, and umami, brought to you by various spices, can create a symphony of tastes in every dish.

Spice up your culinary journey with a palette of spices. It’s not just about adding flavour; it’s about transforming every meal into a sensorial experience that delights your taste buds and elevates your cooking to new heights.


  1. Weekend Grilling Extravaganza:

    A couple grilling meat and vegetables

Make weekends exciting with a grilling extravaganza. Grill up a variety of proteins, veggies, and even fruits. Store them in the fridge, and throughout the week, mix and match them for effortless and tasty lunches and dinners.


  • Fuel Up the Grill: As the weekend sun graces your backyard, fire up the grill. Create a grilling station with skewers, tongs, and all your marinated goodies ready for their smoky transformation.
  • Veggie Variety: Grill isn’t just for meat lovers. Include a variety of veggies like bell peppers, mushrooms, and zucchini. Brush them with olive oil and herbs for a charred, succulent experience.
  • Fruity Finale: Elevate the experience with a fruity finish. Grill pineapple slices for a sweet twist or peaches for a caramelized delight. Serve these as a side or as a refreshing dessert.
  • Mix and Match Meals: Throughout the week, mix and match your grilled treasures for effortless lunches and dinners. From salads with grilled chicken to wraps filled with smoky veggies, the weekend grilling extravaganza ensures a week of delightful, flavour-packed meals.
  • Marination Celebration: Start by marinating an array of proteins – chicken, beef, veggies – in your favourite sauces and spices. Let them soak up the flavours overnight for a taste explosion.


  1. DIY Instant Noodles:

Skip the sodium-packed store-bought instant noodles and create your healthier version. Prepare individual noodle pots with broth, veggies, and your choice of protein. When hunger calls, just add hot water for a satisfying, homemade instant noodle fix.

  • Noodle Pot Magic: Create your own instant noodle pots for a quick and customizable meal. Start with your favourite noodles, whether it’s rice, udon, or egg noodles.
  • Broth Base Brilliance: Prepare a flavourful broth as the foundation. Choose from classic chicken, miso, or veggie broth, enhancing it with soy sauce, ginger, and garlic for that authentic taste.
  • Veggie and Protein Party: Pack your noodle pots with an array of colourful veggies and your protein of choice—think tofu, shredded chicken, or even a cracked egg for added richness.
  • Assemble and Store: Layer your ingredients in jars, starting with the broth at the bottom. Seal and refrigerate. When hunger strikes, simply add hot water, and enjoy your homemade, instant noodle masterpiece!


  1. Theme Nights for Simplicity:

Assign each day of the week a theme – Meatless Monday, Taco Tuesday, Stir-Fry Saturday – to streamline your meal planning. Having a theme takes the guesswork out of deciding what to cook and adds an element of fun to your weekly routine.

  • Designate Culinary Themes: Assign each day a culinary theme to simplify meal planning. For example, Meatless Monday, Taco Tuesday, or Stir-Fry Saturday.
  • Streamlined Grocery Shopping: Having designated themes streamlines your grocery list, making shopping quicker and more efficient. You know exactly what ingredients to pick up for the week.
  • Eliminate Decision Fatigue: Themes eliminate the daily question of “What’s for dinner?” Planning in advance reduces decision fatigue and simplifies your evenings.
  • Add Fun to Routine: Themes inject fun into your routine, bringing excitement to the dinner table. It’s an easy way to add variety without complicating your meal prep.
  • Family Engagement: Get the whole family involved in choosing themes. It’s a simple yet effective way to engage everyone in meal planning and add a dash of creativity to your weekly menu.


  1. Family-Friendly Pizza Night:

Turn pizza night into a collaborative family affair. Prepare pizza dough in advance and let everyone choose their favourite toppings. It’s a fun way to involve the whole family in meal prep and ensures everyone gets a slice of what they love.

  • Homemade Dough Fun: Begin with a family affair of making pizza dough together. Let each member shape their own mini pizza, adding a sprinkle of creativity to the kitchen.
  • Personalized Toppings Galore: Lay out an array of toppings, from classic marinara and cheese to adventurous choices like pineapple or BBQ chicken. This turns dinner into a personal pizza masterpiece.
  • Bake and Bond: As the pizzas bake, the kitchen fills with anticipation and mouthwatering aromas. Use this time to share stories, laugh, and strengthen family bonds around the oven.
  • Feast Together: Gather around the table to enjoy the fruits of your collective kitchen labour, savouring not just the pizzas but the joy of creating memorable moments together.


  1. Hydration with a Twist:

Elevate your water intake with infused water. Keep a variety of fruits, herbs, and even cucumber slices in your fridge. Add them to your water for a refreshing and healthy alternative to sugary drinks.

  • Variety is the Spice of Hydration: Keep an array of fruits, herbs, and cucumber slices readily available.
  • Infused Water Station: Create a designated space in your fridge for a refreshing infused water station.
  • Simple Hydration Upgrade: Add these elements to your water for a delightful twist. Experiment with combinations like strawberry-mint, citrus-rosemary, or cucumber-melon.
  • Health Boost: Not only does infused water make hydration more enjoyable, but it also brings added health benefits from the natural flavours and nutrients.
  • Sip in Style: Elevate your daily water intake with these easy-to-make, tasty concoctions, turning hydration into a flavourful experience. Cheers to a healthier and tastier way to stay refreshed!


  1. Revamp Leftovers Creatively:

Reinvent last night’s dinner into something new. Turn roasted veggies into a frittata, use leftover chicken in a wrap, or transform rice into a flavourful stir-fry. This not only minimizes food waste but also keeps your meals exciting and diverse.

  • Stir-Fry Wonders: Give yesterday’s rice a flavourful makeover with a vibrant stir-fry. Toss in your favourite proteins and veggies, creating a dish that feels entirely new.
  • Soup Remix: Soups are the canvas for leftovers. Upgrade a basic broth with yesterday’s cooked meats and veggies for a hearty and wholesome meal.
  • Pizza Redux: Embrace pizza night with a twist. Use leftover ingredients as unique toppings, turning a plain pizza into a culinary masterpiece.
  • Wrap it Up: Transform surplus chicken into a wrap, adding fresh veggies and a zesty dressing for a quick and satisfying lunch. It’s a portable feast that beats any store-bought sandwich.
  • Inventive Transformations: Leftovers aren’t just reheated; they’re reinvented. Turn last night’s roasted veggies into a morning frittata, breathing new life into familiar flavours.

  1. Mindful Snacking:

Create a snack station with pre-portioned nuts, seeds, and dried fruits. Having healthy snacks readily available helps you make better choices and keeps you fuelled throughout the day.

  • Pre-Portioned Perfection: Prepare pre-portioned servings of nuts, seeds, and dried fruits.
  • Snack Station Strategy: Create a designated snack station in your kitchen.
  • Healthful Variety: Include a diverse range of snacks for balanced nutrition.
  • Grab-and-Go Convenience: Having snacks readily available encourages better choices.
  • Energy Boosters: Nuts provide sustained energy, seeds offer essential nutrients, and dried fruits add natural sweetness.
  • Smart Choices: Ditch the vending machine temptations and opt for your curated snack haven.
  • Satisfy Cravings Mindfully: When the munchies strike, you’re armed with wholesome options, making mindful snacking a daily habit for a healthier, happier you.


In Conclusion:

Simply prepped meals make hectic weeknights a breeze, ensuring that wholesome, homemade goodness is always on the table without sacrificing precious time. Simplifying your meals doesn’t mean sacrificing taste or nutrition. With a bit of planning and some strategic prep, you can enjoy delicious, home-cooked meals even on your busiest days. So, roll up your sleeves, get prepping, and reclaim your time without compromising on flavour or nutrition! Your future self will thank you. Incorporating these additional tips into your meal-prep arsenal will not only simplify your life but also add variety and excitement to your culinary routine. Remember, the key is to work smarter, not harder, in the kitchen, ensuring you have more time for the things you love. Happy prepping!