The holiday season is here, and life feels busier than ever. Between work deadlines, shopping for gifts, attending parties, and squeezing in your gym sessions, it’s easy to let healthy habits slip. You come home exhausted with no plan for dinner. Fast food or takeout starts to look tempting, and before you know it, a few unhealthy choices turn into a downward spiral.
But it doesn’t have to be that way! Meal prep is a game-changer that helps you stay on track, save time, and feel your best during the busiest season of the year. With a little planning and some simple strategies, you can enjoy nutritious meals even when life gets hectic.
Here are three practical tips to simplify meal prep and keep you focused on your goals this holiday season.
1. Bulk Prep Your Protein
Protein is the foundation of a balanced meal. Prepping a large batch of protein once or twice a week ensures you always have a quick, healthy option ready.
At our house, we love making a big batch of grilled chicken, lean ground beef, or turkey. You can season it simply to pair with a variety of sides throughout the week. For example:
- Grilled Chicken: Toss it on a salad, mix it into a veggie stir-fry, or pair it with some rice and broccoli.
- Lean Ground Beef: Use it for tacos, a quick chili, or combine it with roasted vegetables for a satisfying bowl.
Having pre-cooked protein in the fridge cuts your cooking time in half. It’s also much healthier (and tastier) than grabbing something from the drive-thru.
2. Cook Once, Eat Twice (or More)
Every time you cook, double the recipe! This simple habit saves so much time and effort.
Plan for leftovers to enjoy for lunch or dinner later in the week. After cooking, divide the extra food into individual meal containers. That way, you’ve got grab-and-go meals ready for busy days.
For example, if you’re making a hearty vegetable and chicken soup, double the recipe and freeze half. On a hectic night, you can pull it out, heat it up, and enjoy a homemade meal in minutes.
This strategy not only saves time but also reduces food waste. Plus, having healthy leftovers on hand makes it easier to stick to your goals, even on the busiest days.
3. Stock Frozen and Pre-Cooked Options
Life happens. Sometimes, despite our best efforts, we don’t have time to prep a big meal. That’s where frozen and pre-cooked options come in handy.
We always keep these staples in our freezer and pantry:
- Frozen Chicken and Vegetables: These can be cooked quickly in an air fryer or on the stovetop.
- Microwaveable Rice or Quinoa: These grains are ready in minutes and pair well with protein and veggies.
- Healthy Pre-Made Options: Brands like Kevin’s Natural Foods offer pre-cooked, minimally processed meals that taste great.
These options are lifesavers when you’re short on time but still want a nutritious meal. Just remember to save these for true emergencies, so they’re available when you really need them.
Additional Tips for Stress-Free Meal Prep
1. Use the Right Tools
Investing in a few kitchen gadgets can make meal prep faster and easier. Air fryers, slow cookers, and instant pots are lifesavers for bulk cooking and reheating meals.
2. Create a Weekly Plan
Take 10 minutes each week to map out your meals. Decide what you’ll cook, when you’ll prep, and what you need to buy. Having a plan keeps you focused and reduces the temptation to grab something unhealthy.
3. Prep Snacks Too
Meal prep doesn’t stop at lunch and dinner! Prep some healthy snacks like boiled eggs, cut veggies with hummus, or portioned-out nuts. These quick options keep hunger at bay between meals.
4. Get the Family Involved
Meal prep can be a fun family activity. Let your kids help chop veggies or portion out meals. Not only does it save you time, but it also teaches them healthy habits.
Need Help With Nutrition?
At Modern Human CrossFit, we understand that fitness and nutrition go hand in hand. That’s why we offer 1-on-1 nutrition coaching to help you build sustainable habits outside the gym.
We’ll work with you to create a plan that fits your lifestyle and doubles down on your goals. Whether you want to lose weight, build muscle, or feel better overall, we’re here to guide you every step of the way.
Take Control of Your Nutrition and Fitness
Meal prep doesn’t have to be complicated or time-consuming. By following these tips, you can stay on track this holiday season without sacrificing your health goals.
If you’re ready to take your fitness and nutrition to the next level, we’d love to help. Click her to book a free intro session at Modern Human CrossFit today. You’ll get to try a class, meet with a coach, and learn how we can help you become the healthiest, strongest version of yourself.
Don’t let the holiday rush derail your progress. Let’s crush those goals together!
