Meal prep doesn’t have to be extreme. No color-coded containers. No full Sundays lost to chopping.
As a curriculum writer and former teacher, I still work long hours on Zoom and need to eat well — but I also want it to be easy, repeatable, and realistic. After years of trial and error (and burnout), I’ve landed on a simple system that keeps me fed, saves time, and actually works.
Here’s exactly what I do each week — plus the tools that make it 10x easier.
*This post contains Amazon Affiliate Links. As an Amazon Associate I earn from qualifying purchases.
🛒 Step 1: Plan 2 Proteins + 2 Meal Combos
I don’t cook 7 different meals. I repeat on purpose.
Each week I choose: (examples in parentheses)
-
2 main proteins (like ground turkey + baked chicken)
-
2 meal combos that can be remixed across 4–6 meals
For example:
-
🥗 Taco bowls (ground turkey, beans, rice, salsa, greens)
🌶️ Turkey Chili (ground turkey, canned tomatoes, black beans, chopped onions)
-
🍽 Sheet pan chicken with roasted veggies + sweet potatoes
🥗 Chicken Pasta Salad (chicken, lettuce, tomatoes, broccoli, cheese, mushrooms)
Why it works: I’m not stuck eating the same exact meal over and over, but I’m also not cooking every day.
🧹 Step 2: Clean + Prep the Kitchen First
I start with a clear counter and empty dishwasher/sink. This step sounds boring but saves so much frustration mid-prep.
Tool I use:
🧽🫧🧻 Basic cleaning supplies like countertop sprays and paper towels
I love Dawn Powerwash Spray! It's so versatile and gets EVERYTHING clean! I also like using reusable paper towels, Blueland dishwashing tablets, and dish soap brush and bar.
🔪 Step 3: Keep the Counters Clear as I Go
Instead of letting veggie scraps, packaging, and mess pile up while I prep, I keep my cutting board with a side container right on the counter. I use a big bowl nearby as a "scrap bucket" to collect trash, peels, or compost — and it keeps the space clean and my brain calm.
By the time I’m done chopping, I can dump the bowl and wipe down once instead of stopping five times to clean up. It makes a huge difference.
Tools I use:
🧺 This cutting board with a side container — makes scrap cleanup a breeze
🥣 Giant mixing bowl — I dump scraps as a I go, then rinse it all at once!
🔪 Step 4: Chop Veggies + Marinate Proteins
Before anything goes in the oven or on the stove, I chop all my veggies and get proteins marinating or thawing. Everything is ready to go as I'm preparing the recipes for the week. Or, if I'm just prepping ingredients, all veggies are ready to be grabbed for in the moment cooking each evening.
Tools I use:
🫙 Clear storage containers like these — so I can see what’s ready all week
🥗 Produce keepers or salad spinner — no more slimy spinach on day 3
🔪 Sharp knives — one good knife is better than a drawer full of dull ones
🍽 Step 5: Batch Cook in Layers
I roast veggies, bake proteins, and steam grains at the same time.
I stagger cooking so I’m never just waiting around:
Chicken in the oven
-
Rice in the rice cooker
-
Veggies roasting on another pan
Tool I use:
🧊 Silicone freezer trays — perfect for freezing leftover grains or broth
📦 Step 6: Portion + Store Smartly
I portion meals into containers that stack easily and don’t hide in the back of the fridge.
Tool I use:
🥣 Glass containers with lids
✅ Step 7: Create a Visual Fridge “Reset” Zone
This is the step that keeps me sane all week.
I stack my prepped meals together, group grab-and-go snacks in a clear bin, and keep it front-facing.
That way, when I’m done with Zoom calls or writing, I don’t have to make any decisions — just grab and eat.
🧠 Final Thoughts: Meal Prep for Real Life
This isn’t Pinterest-perfect meal prep. It’s “I’m working, I’m tired, but I still want to feel good” meal prep.
I’ve learned that the fewer decisions I have to make during the week, the better I eat — and the better I feel.
If you’re a teacher, writer, busy parent, or anyone trying to stay healthy while staying sane… I hope this workflow helps.
📥 Want the Checklist + Tool Links?
I put together a free checklist version of my workflow (with links to every tool I actually use).
Grab it here 👇
Weekly Meal Prep Workflow Checklist (Canva Template) (or grab as a PDF)
📌 Save This on Pinterest
🖼 Pin this post as:
“Meal Prep for Busy Educators: Easy, Repeatable Workflow + Favorite Tools”
#MealPrepForTeachers #AntiInflammatoryMealPrep #MakeWellnessRoutine #SundayReset
No comments