No Meal Prep Your Way to Healthier Eating

10 Minute Meal Planning

Do you dread meal planning/prepping like me? Read on. I’ll show you how to plan meals without spending an entire day in the kitchen prepping everything and give you ideas to build your own personalized plan. Don’t worry - this plan takes about 10 minutes to build. And once you do it once it takes looking up a recipe to do it again. Quick. Simple. No fuss. This is how I meal plan. Let’s get started.

I’d like to take a minute to say that I keep fresh fruit and veggies in the forefront of my mind when I build this. Also, organic meats as much as possible. I don’t like gluten b/c it doesn’t like me and sugar is my nemesis so I leave it in the store… Unless it’s a day I cave, which happens but I try to remove it from my house as soon as I’ve had enough. Getting it out of my house is key. I may take a bite of <insert sugar treat here> and find that’s enough for me so it’ll go in the trash (wasteful, I know but better the trash than my body), or I’ll take it to the office b/c there’s always someone there who will eat it.

Ok, down to business...

1. Define your go-to foods.

These are the foods you’ll get every week during your grocery store run. Milk, eggs, fruits, veggies, etc

This list can change but it won’t by much b/c you consistently like these things. Maybe swap out a fruit/veggie that’s not in season to one that is or grab a dairy free milk if you’re cutting dairy. This list is the time-saver. Go to the same grocery store every week so you get to know the store layout. You’ll know exactly where to get these things so the trip will go quicker.

2. Do some googling and find a recipe you’re EXCITED about. Don’t forget the excited part. It’s key. You don’t want to do boring things so stop making cooking boring. Think about something you’ve always wanted to learn how to cook or something you’ve really been craving. Go to instagram and look up hashtags (#healthyfood #foodporn #crockpotrecipes #instafood). Find a picture you like or someone you know spends a lot of time recipe testing. If their version isn’t the healthiest, google that dish and add healthy in front of it. I like finding crockpot recipes b/c they’re easy and a toss and go type situation.

3. Add in a few more items to create another meal based on what you’ve cooked in number 2. Here’s an example. I made stew in the crockpot the other night. I also grabbed a spaghetti squash and some asparagus. When I got tired of eating stew, I poured it over the squash and ate it with a side of roasted asparagus. That made it taste like a totally new meal.

Still not convinced this will save you time? Great. That’s why I made lists below you can just grab and take to the store (or instacart) and not have to think much at all. Now you don’t have to spend time figuring out what your go to list is or which recipe to make or what to add to it in order to have another meal.

My weekly haul all spread out on my counter. Is your mouth watering? My mouth is watering…

My weekly haul all spread out on my counter. Is your mouth watering? My mouth is watering…

Go to:

  1. Eggs

  2. Milk

  3. ½ + ½ or dairy-free creamer (for coffee and tea)

  4. Carrots

  5. Bell pepper

  6. Broccoli

  7. Celery + Almond butter + Raisins

  8. Berries

  9. Bananas

  10. Oranges

  11. Trail mix

  12. Hummus (to eat with the veggies)


Crockpot chicken -

  • 3 lbs chicken breasts

  • 1 c chicken broth

  • 1 t each - salt, pepper, onion powder, garlic powder

  • Use some of your veggies from your go to list and roast to have along with the shredded chicken

Additional items:

  • Bib lettuce - makes lettuce wraps with your chicken and some shredded carrots, bell pepper or celery from your go to list.

  • Salsa to add flavor to your lettuce wraps (read the ingredient list and stay away from sugar)

  • Quinoa - add to some torn bib lettuce and veggies of your choice to make a salad - add in a hard boiled egg to create different flavors. Top with salsa, oil + vinegar or salad dressing to keep it interesting.

Happy No Meal Prepping :)