Ferrigno Fitness Diet Meal Prep On The Fly · Meal Prep Flyer

Meal Prep On The Fly · Meal Prep Flyer

Summary: Meal prep can be challenging for those with busy schedules. However, it is still possible to achieve healthy and delicious meals on the fly. By following a few simple tips and tricks, anyone can master the art of meal prep and save time and money in the process.

1. Plan Ahead

Planning ahead is essential for successful meal prep. This involves taking a few minutes each week to plan out meals for the upcoming days. Start by setting aside some time each weekend to decide what meals you will make for the week ahead. Consider your schedule for the week, as well as any special events or occasions that might affect your meal planning. Make sure to choose meals that are easy to prepare and have a good balance of protein, carbohydrates, and healthy fats.

Once you have your meal plan in place, create a grocery list of all the ingredients you will need. This will help you avoid the temptation to buy unhealthy pre-packaged meals and snacks when you’re pressed for time during the week. Try to stick to your list as much as possible to save time and money.

Another way to plan ahead is to prepare certain ingredients in advance. For example, you can cook a batch of quinoa or brown rice over the weekend and keep it in the fridge to use throughout the week. This will save you time and ensure that you have healthy grains on hand whenever you need them.

2. Keep it Simple

When it comes to meal prep, keeping things simple is key. You don’t need to be a gourmet chef to prepare healthy and delicious meals. Stick to recipes that are easy to make and require minimal ingredients. A simple stir-fry with vegetables, protein, and a whole grain is a great option for a quick and healthy meal.

Another way to keep things simple is to make large batches of meals that can be eaten throughout the week. Chili, soup, and stews are all good options for making in advance and reheating later. They also tend to freeze well, so you can make a big batch and save some for later when you’re really pressed for time.

One-pot meals are another great way to simplify meal prep. Whether it’s a pot of chili or a slow-cooker stew, one-pot meals require minimal cleanup and allow you to make a complete meal with little fuss.

3. Make Use of Leftovers

Don’t let leftovers go to waste – they can be a lifesaver when you’re short on time. When making your meal plan for the week, think about how you can repurpose leftovers in new and interesting ways. For example, leftover roasted chicken can be shredded and used in sandwiches, salads, or tacos throughout the week.

You can also use leftover vegetables to make a quick and healthy stir-fry or omelette. Leftover grains can be turned into a delicious grain bowl with a variety of toppings. Don’t be afraid to get creative with your leftovers!

Another way to make use of leftovers is to freeze them for later. This works particularly well for soups, stews, and chilis. Simply divide your leftovers into individual portions, label them with the date, and store them in the freezer. When you’re ready to eat them, simply defrost and reheat.

4. Invest in Quality Containers

Investing in quality food containers can make all the difference when it comes to meal prep. Look for containers that are durable, leak-proof, and microwave-safe. Glass containers are a good option because they are easy to clean, don’t stain or absorb odors, and are safe for both the refrigerator and the microwave.

One option is to use bento boxes, which are designed to hold individual portions of food and keep everything separated. This can be helpful when packing a variety of foods, such as grains, proteins, and vegetables. Mason jars are also a great option for storing salads and other layered meals.

No matter what type of container you choose, make sure to label it with the contents and the date to avoid confusion later on.

5. Get Creative

Meal prep doesn’t have to be boring – in fact, it can be a great opportunity to get creative in the kitchen. Try new recipes, experiment with different spices and flavors, and don’t be afraid to mix things up.

You can also get creative with how you present your meals. Instead of packing a plain old sandwich, try making a wrap or a salad jar. These small changes can make a big difference in keeping meal prep interesting and enjoyable.

Another way to get creative is to involve your family or roommates in the meal prep process. This can be a fun way to spend time together and share the responsibility of cooking. Plus, everyone will have their own input on what they would like to eat during the week.


Meal prep can be a lifesaver for those with busy schedules. By planning ahead, keeping things simple, making use of leftovers, investing in quality containers, and getting creative, anyone can master the art of meal prep on the fly. With a little bit of effort and creativity, you can enjoy healthy and delicious meals every day of the week.

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