12 Meal Prep Shortcuts That Save an Hour on Sunday

Ever feel like meal prep is taking up a large chunk of your precious weekend? You’re not alone. As more people are investing time in healthy eating habits, meal prepping has become a popular trend. But with our increasingly busy schedules, finding ways to streamline this process is crucial.

This list is based on real-world trends, expert advice, and data from culinary professionals. We’ve gathered some of the most effective meal prep shortcuts that can save you up to an hour on your Sunday meal prep routine. Expect to discover practical tips, innovative ideas, and perhaps a new way to approach your kitchen time.

1. Chop Vegetables in Advance

One of the most time-consuming parts of meal prep is chopping vegetables. By doing this task in advance, you can save yourself a significant amount of time on meal prep day. Simply chop your veggies as soon as you bring them home from the grocery store and store them in airtight containers in the fridge until you’re ready to use them.

According to The Academy of Nutrition and Dietetics, pre-chopping vegetables not only saves time but also encourages healthier eating habits as it makes it easier to include more vegetables in your meals.

2. Cook in Bulk

Cooking in bulk is a tried-and-true method of saving time on meal prep. By making larger quantities of a dish, you have meals ready to go for several days. This method works particularly well for dishes that freeze and reheat well, such as soups, stews, and casseroles.

The popularity of bulk cooking has risen in recent years, with many professionals endorsing it for its efficiency. In fact, University of Minnesota Extension recommends bulk cooking as a practical way to ensure you always have home-cooked meals ready, even on busy days.

3. Use Pre-Cut or Frozen Vegetables

Pre-cut or frozen vegetables are often overlooked by meal preppers, who prefer to use fresh produce. However, these options can significantly reduce preparation time, and they are just as nutritious as fresh vegetables. Plus, they have a longer shelf life, reducing food waste.

As Harvard School of Public Health explains, frozen vegetables are picked and frozen at their peak ripeness, preserving their nutritional value. Therefore, they are a great time-saving addition to any meal prep routine.

4. Invest in a Slow Cooker

A slow cooker is a tool that many meal preppers swear by. With a slow cooker, you can simply toss in your ingredients, set the timer, and let the appliance do the work for you. This is especially useful for recipes that require long cooking times, such as roasts or stews.

According to the Food and Drug Administration, slow cookers are not only time-saving but also safe, as they cook food at a low, steady temperature, reducing the risk of foodborne illnesses.

5. Prepare One-Pot Meals

One-pot meals are dishes that can be entirely cooked in one pot, saving you time on both cooking and cleaning. Examples include pasta, stir-fries, and stews. Not only are these meals easy to prepare, but they also often result in well-rounded dishes as they combine proteins, carbs, and vegetables.

The trend of one-pot meals is on the rise, with experts like those at The Academy of Nutrition and Dietetics recommending them for their simplicity and nutritional balance.

6. Use a Meal Prep App

With technology at our fingertips, there’s no reason not to use it to our advantage. Meal prep apps not only help you plan your meals for the week but also generate shopping lists, provide recipes, and even deliver groceries in some cases. This eliminates the need for manual planning and ensures you have everything you need for your meal prep.

As per National Center for Biotechnology Information, digital tools like meal prep apps can improve dietary habits and promote healthier eating, making them a valuable addition to your meal prep routine.

7. Pre-Cook Grains

Grains like rice, quinoa, or barley can take a while to cook. Pre-cooking and storing these in the refrigerator can save you a lot of time on your meal prep day. Just make sure to store them in an airtight container to keep them fresh.

Food Network recommends pre-cooking grains as a time-saving meal prep hack. It allows you to have a versatile base ready to pair with different proteins and vegetables for quick and diverse meals throughout the week.

8. Batch Marinate Proteins

Marinating protein like chicken, beef, or tofu in advance can save you significant time on meal prep day. Batch marinating involves preparing several portions of protein in different marinades and storing them in the fridge until you’re ready to cook.

Batch marinating is not just a time-saving trick, it also adds variety to your meals. According to the BBC Good Food, marinating not only tenderizes protein but also infuses it with flavor, enhancing your meals with minimal effort.

9. Use a Rice Cooker

A rice cooker is an underrated kitchen appliance that can save you a lot of time on meal prep day. Not only does it cook rice perfectly every time, but it can also be used to cook other grains, steam vegetables, or even as a slow cooker.

The Aroma Housewares, a leading manufacturer of rice cookers, highlights the versatility of this appliance. With its multiple functions, it’s a worthy investment for anyone looking to streamline their meal prep process.

10. Plan Your Meals in Advance

Planning your meals in advance can seem like a daunting task, but it’s a significant time-saver. By knowing exactly what you’re going to cook, you can streamline your shopping and cooking process, avoiding last-minute scrambles for missing ingredients or recipe ideas.

According to Mayo Clinic, meal planning not only saves time but also helps in maintaining a balanced diet, reducing food waste, and managing portion sizes. It’s a meal prep shortcut that offers numerous benefits for your health and your schedule.