The one where you meal prep
Meal prep doesn’t have to mean eating the same thing every day or spending hours in the kitchen. There are so many ways to approach it. Some people like to prep ingredients, while others prefer to prepare full meals in advance. It all depends on what works best for you. Personally, I don’t mind eating the same meal a few times in a row, but by the fourth round, I’m usually ready for something different.
There’s no one-size-fits-all approach, but I’ll walk you through how I make meal prep work as a student with a tight schedule. I enjoy cooking, but I don’t have time to do it every day. The two meals I struggle with most are breakfast and lunch, so I prep those ahead of time and keep dinner more flexible.
My Simple Meal Prep System
Quick and Easy Breakfasts
Big Bowl or Salad Lunches (that taste good at room temp)
Prepped Fruits and Veggies
One Sweet Treat for the Week
1. Minimal-Cooking Breakfasts
In the morning, I want something I can eat right away with little or no effort. I always aim for a combination of protein and fiber to keep me full through lunch. Some of my go-to breakfast preps include:
Overnight oats – A daily staple. Just grab and go.
Batch-prepped pancakes – Store in the fridge and reheat as needed.
Egg bake – A one-pan dish that works for breakfast or lunch (recipe coming soon).
Savory oats – Just warm them up; add an egg if you have time.
Breakfast burritos – Prep and freeze. Microwave when you’re hungry.
Baked oats – Filling and comforting; easy to make ahead.
These options take the stress out of mornings and set the tone for the rest of the day.
2. Big Bowl or Salad Lunches
Lunch is the trickiest meal for me because it usually happens between classes or during a quick break at work. I like to prep a large salad or grain bowl that stays fresh in the fridge and doesn’t need to be reheated.
Here’s my basic formula:
Hearty greens or veggies, a tasty dressing, carbs, and protein
A few of my favorite combos:
Harvest Bowl-Inspired Kale Salad
Kale, maple Dijon vinaigrette, apple, sweet potato, Parmesan, and rotisserie chicken or chicken sausage.
Mediterranean Bowl
Tzatziki, onion, cucumber, tomato, artichoke hearts, chickpeas, and your protein of choice.
Chimichurri Bowl
Roasted broccoli, cauliflower, onion, potatoes, chimichurri sauce, and chicken.
These bowls are easy to customize and keep well in the fridge. They also taste great at room temperature, which is helpful when you don’t have access to a microwave.
3. Prepping Fruits and Veggies
This is one of my favorite habits because it makes healthy snacks easier and helps everything stay fresh longer. I typically wash my fruits and vegetables immediately after purchasing them, using the Trader Joe's fruit and vegetable wash.
Berries: Wash and store in their carton with a paper towel at the bottom.
Leafy greens: Wash, dry, and store in a container with a paper towel to absorb moisture.
Carrots: peel and store in water
I try to have an afternoon snack every day. It usually includes a fruit or veggie, something with fiber, and a protein source. Here are a few of my favorite pairings:
Fiber: Hippeas, air-popped popcorn, apples, roasted chickpeas
Protein: Barbell bars (cookies and cream), turkey sticks, yogurt pouches
These combos help me stay energized and focused through the afternoon.
4. One Sweet Treat (Because I Always Want Dessert)
This might be a personal thing, but I love having a sweet bite after every meal. I like to prep a treat that feels indulgent but still fits my everyday routine. Some of my favorites:
Banana bread
Oat cookies
Chocolate-covered fruit
Dessert yogurt with a little granola or dark chocolate chips
I’ll be posting recipes for these soon, so stay tuned.
Meal prep doesn’t have to be boring or complicated. With a few simple strategies, you can take care of your future self, save time during the week, and still enjoy food that makes you feel good.💛
