If you’ve ever opened the fridge at dinnertime with no plan, an empty stomach, and hungry kids asking what’s for dinner—you are definitely not alone. As a mom and wellness coach, I know how chaotic weekdays can feel. That’s exactly why meal prepping became my go-to strategy. It saves time, cuts stress, keeps our grocery spending under control, and helps us stay on track with healthy habits. But let’s face it, I am not perfect and we still go days and weeks without a plan, we are all human!
In this blog, I’m sharing my favorite make-ahead meal ideas, meal-planning tips, and affordable product picks to help you prep like a pro—even if you’re short on time. Whether you’re new to meal prep or just looking for a refresh, this guide will show you how to make it simple, budget-friendly, and totally doable.
You can use the quick list below to shop directly, or scroll down for more details about each product.
This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting PILATESBODY by Kayla, making the content you see on this blog possible.
Meal prepping is one of the simplest ways to save both time and money—especially when you’re juggling a full schedule. By buying ingredients in bulk and preparing meals ahead of time, you can reduce food waste, make the most of what’s already in your pantry, and avoid those costly last-minute takeout runs.
Here’s exactly how meal prepping helps you stay ahead:
It’s also a game-changer for staying on track with wellness goals. You don’t need fancy ingredients or overpriced “health” foods to feel your best—just a few balanced meals you actually enjoy eating.
Meal planning doesn’t have to be complicated to be effective. The key is to plan around what you already have and what’s on sale that week. Before you choose your meals, do a quick pantry and fridge check, then peek at your local grocery store’s weekly deals.
Here are a few simple tips to stretch your budget and streamline your meal prep:
Here are some easy and affordable make-ahead meal ideas to help you stay nourished all week without overspending:
If you’re looking for even more inspiration, we love the Mindful Menu App. It is a great resource for quick, healthy meal prep recipes, offering over 400 easy ideas for busy mornings, work lunches, and weeknight dinners.
Saving money on groceries starts before you even step foot in the store. With a few simple strategies, you can stock your kitchen with healthy staples—without overspending:
These small changes can lead to major savings over time and help you stay consistent with meal prep without blowing your budget.
You don’t need to prepare seven days’ worth of meals to feel organized—just a little planning goes a long way. Here’s how to keep it simple and sustainable:
The goal is consistency over time, not all-or-nothing thinking. Do what works for you and build from there.
Some of the most affordable meal prep options include rice and bean bowls, veggie stir-fries, pasta with marinara and frozen veggies, and soups like lentil or chicken noodle. These meals rely on pantry staples and stretch across multiple servings—often for less than $2 per meal.
Most prepped meals stay fresh in the fridge for 3–4 days. If you’re prepping for a full week, freeze half your meals to enjoy later and avoid waste. Always store food in airtight containers and label with the prep date for easy tracking.
Absolutely! This is probably an easier route because you don’t have to accommodate everyone’s likes and dislikes. Meal prepping for one can be even easier—batch cook a few core ingredients (like chicken, rice, and roasted veggies), then mix and match them throughout the week.
Variety is key! Instead of prepping full meals, prep components—like proteins, grains, and sauces—so you can assemble different meals each day. You can also freeze portions to enjoy later without getting bored. If you are making a full meal you can double it and keep leftovers in the fridge for 1 or 2 days and freeze the rest.
Not at all. While having reusable containers is helpful, you can start with what you already have—glass jars or storage containers, takeout containers, or any sealable storage bags. A food scale can be useful for tracking portions, but it’s not necessary for getting started.
Keep it simple. Slow cooker recipes are simple, easy and set it and forget it. Also choosing just 2–3 recipes you already enjoy, shop with a list, and block off an hour or two to prep. Play your favorite playlist or podcast while you cook, and remind yourself that even prepping for a few days of the week is a win. And don’t over complicate. Keep a list of go-to recipes the entire family enjoys and stick to those.
Getting organized in the kitchen starts with the right tools, and these meal prep essentials can help you save time and reduce stress during busy weeks. Whether you’re planning make-ahead meals for the family or prepping healthy lunches for yourself, these products make it easier to stay on track and eat well. From storage containers to planning tools, here are a few must-haves to simplify your routine. Want a quick and easy way to shop? We’ve listed all of the products below and then keep scrolling for details of each!
A food scale makes portioning and prepping meals much easier if you’re tracking macros and trying to avoid food waste.
The Instant Pot can pressure cook, slow cook, steam, and sauté—all in one pot—making it easy to batch cook proteins, soups, grains, and more in a fraction of the time.
A sharp, reliable knife set is a must-have for efficient meal prep. Good knives save you time in the kitchen and make prepping way more enjoyable.
Block out light and noise while enjoying soothing music or white noise with this ultra-comfortable Bluetooth eye mask. It’s perfect for long flights, naps by the pool, or catching up on rest anywhere.
The COSORI Air Fryer is great for quick-prep proteins, roasted veggies, and even reheating leftovers without drying them out.
These airtight, microwave-safe glass containers make meal prep and storage a breeze, keeping your leftovers or prepped ingredients fresh and easy to reheat. Perfect for batch cooking and portion control.
An eco-friendly alternative to plastic bags, these reusable silicone storage bags are great for storing chopped produce, snacks, or freezer meals. Ideal for prepping ingredients ahead of time without the waste.
Accurate measuring tools are essential for meal prep and recipe success, helping you portion ingredients with precision. This durable set ensures you have every size you need for dry ingredients.
Perfect for broths, sauces, and other liquids, these clear, easy-to-read measuring cups make cooking and prepping meals more efficient. A must-have for recipes that rely on exact measurements.
Stay organized and save time with this weekly meal planning notepad, which helps you map out meals and grocery lists in one place. It’s a simple tool that can streamline your meal prep routine.
Keep your prepped meals fresh and ready to go with this insulated lunch bag that’s perfect for work, school, or travel. Designed for convenience and portability.
Durable and easy to clean, these color-coded cutting boards help you prep ingredients quickly while reducing cross-contamination. A practical addition to any meal prep setup.
Meal prepping doesn’t have to mean spending hours in the kitchen or eating the same thing every day. With a little planning and a few smart tools, you can simplify your week, stay on budget, and fuel your body with meals that actually make you feel good. Whether it’s prepping just a couple of breakfasts or planning out your dinners for the week, remember—progress over perfection is the name of the game.
You’ve got this—one prep day at a time.
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
