Meal prepping doesn’t have to be an all-day event or something that takes over your weekends. In fact, with the right strategy, you can have a week’s worth of healthy meals ready in about an hour. If you’re juggling a busy schedule or just don’t feel like spending extra time in the kitchen, this “lazy” approach to meal prep will save you time without sacrificing nutrition.

Whether you’re gearing up for a hectic work week or simply don’t want to cook until you absolutely have to (hello, holidays!), this method is perfect for keeping it simple and flexible.

 

The Lazy Meal Prep Method

The idea behind this method is to prepare your proteins, carbs, and veggies in bulk and then mix and match them throughout the week. This way, you have variety without cooking every night.

Here’s how it works:

1. Bake or Slow Cook 1-2 Proteins

A great way to start is by preparing one protein in the slow cooker and another in the oven. This frees up your stove for other tasks, allowing you to be hands-off while cooking multiple components at once.

Protein ideas:

  • Roast a whole chicken or two
  • Bake or slow-cook a batch of chicken breasts
  • Bake some salmon fillets
  • Slow-cook a big batch of lentils
  • Bake pressed and seasoned blocks of tofu

2. Prep 1-2 Carbs

Choose versatile carbohydrates that can be used for breakfast, lunch, or dinner. This way, you have options that fit multiple meals without extra prep time.

Carb ideas:

  • Cook a big pot of brown rice or quinoa
  • Roast a tray of sweet potatoes
  • Boil some whole wheat or gluten-free pasta

3. Chop and Prep Your Produce

If you want to avoid the hassle of chopping fresh vegetables every night, take some time to prep them in bulk. Or, to make it even easier, you can use frozen veggie mixes.

Produce ideas:

  • Roast a mix of broccoli, cauliflower, and carrots
  • Sauté a big batch of bell peppers and onions
  • Prepare a raw veggie tray for quick snacking

4. Choose Your Flavors

To keep your meals from getting repetitive, focus on flavor! Use sauces, dressings, and seasonings to change things up throughout the week. You can mix up some homemade dressings or use healthy pre-made options like Primal Kitchen marinades.

Adding herbs, spices, and sauces ensures that your meals stay interesting and tasty.

Why This Method Works

By prepping a variety of proteins, carbs, and veggies, you set yourself up for success without spending hours in the kitchen. This method allows you to:

  • Save time by cooking everything at once
  • Reduce decision fatigue with ready-to-go meals
  • Maintain variety with minimal effort

It’s also a great way to ensure you stay on track with your nutrition. Having prepped, balanced meals on hand makes it much easier to avoid unhealthy takeout or skipping meals entirely.

Stay Consistent With What Works for You

At CINCOfit, we believe in creating health and fitness strategies that work for you, not the other way around. This “lazy” meal prep approach is a great example of how simple, small actions can lead to consistent progress toward your goals.

When you make your fitness and nutrition work for your schedule, it stops feeling like a chore and starts becoming second nature. That’s when the real results start to happen!

 

Ready to Make Meal Prep Easier?

If you’re ready to find a nutrition and fitness plan that fits your life, sign up for our free 90-Day Goal Review. During this session, you’ll get a full InBody scan and work one-on-one with a personal trainer to build a plan that aligns with your goals and lifestyle.

Sign up for your free 90-Day Goal Review today and discover how sustainable changes can lead to big results!