Shortcuts You Need To Know To Keep Meal Prep From Sucking
You’ve got a massive presentation tomorrow and zero time to cook.
You’re exhausted, your fridge is half-empty, and you’re this close to ordering takeout, again. But you also care about your goals, and you're tired of feeling like you're starting over every Monday.
Good news: You don’t need a chef’s kitchen or a full Sunday afternoon to eat well.
What you do need? Smart shortcuts that actually work for your life.
Let’s ditch the guilt, throw perfection out the window, and walk through a meal prep system that’s built for ambitious women who don’t have time to waste, but still want to fuel their bodies like they give a damn.
The Shortcut System: Because Real Life Is Busy
Let’s get one thing straight: Meal prep doesn’t have to mean 12 containers of dry chicken and broccoli.
It’s about having go-to ingredients, backup meals, and a flexible structure that helps you avoid the 6 p.m. “What the hell do I eat?” spiral.
Here are three categories of strategic shortcuts that don’t suck, and will actually help you stay on track:
1. Frozen Foods That Actually Taste Good (and Work With Your Goals)
Yes, frozen foods can be your best friend.
The trick is knowing what to grab and what to skip. While many frozen meals are packed with sodium and additives, there are a few frozen MVPs that I recommend to my clients all the time.
Here are the frozen picks that are actually worth it:
🧊 Frozen Riced Cauliflower
If it’s already riced, there’s zero chopping. Just sauté with garlic and olive oil for 5 minutes and boom—you’ve got a low-carb, high-fiber base that actually tastes like something.
🌈 Frozen Stir-Fry Veggie Blends
These are GOLD when you want variety without the prep. Just toss in a pan, add protein and sauce, and dinner’s done. You’re welcome.
🍓 Frozen Berries
Perfect for smoothies. Skip the ice and let frozen berries do double duty—flavor and texture. They also last way longer than fresh ones.
🍗 Frozen Grilled Chicken Strips
These aren’t the sad, soggy ones in the fridge aisle. These stay ready in your freezer for when you need protein now. Toss them on salads, rice bowls, or throw them in a wrap. The possibilities are endless!
🍠 Frozen Mashed Sweet Potato
Surprisingly delicious. It’s pre-portioned, fast to microwave, and a great complex carb for any meal.
Pro Tip: Keep 2–3 of these in your freezer at all times. You’ll thank yourself when you have one of those weeks.
2. Ready-To-Go Protein Sources That Save You Hours
Sometimes, you’re not lazy, you’re just maxed out.
That doesn’t mean you need to settle for low-protein meals or crash your blood sugar with another granola bar. These protein hacks are lifesavers for my busiest online clients:
🔥 Rotisserie Chicken
The holy grail. Buy one, shred it, and you’ve got high-quality protein for 3–4 meals. Can’t finish it fast enough? Freeze half for next week.
🍽️ Pre-Cooked Grilled Chicken Strips
Not all brands are equal. Look for minimal ingredients—no weird additives. Tyson Naturals is a favorite in my community.
🥚 Boiled Eggs
Buy them pre-peeled (yes, it's worth it) or boil a batch on Sunday. Add to salads, pair with fruit for a snack, or mash on toast with avocado.
🐟 Canned Wild Salmon or Tun
Incredibly versatile and budget-friendly. Mix with Greek yogurt, mustard, or a little avocado for a quick protein-packed lunch.
🥄 Plain Greek Yogurt
Use it beyond breakfast. Mix with berries and nuts for sweet, or use as a base for savory dips and sauces. It’s high in protein and full of probiotics.
Quick Win: Create a "protein corner" in your fridge so these options are always visible and easy to grab.
3. Meal Delivery Services That Won’t Blow Your Budget
Look, there are going to be weeks when even 10-minute meals feel like too much.
That’s when smart outsourcing becomes your best move.
Here are meal delivery options that align with your health goals and your packed schedule:
📦 Freshly
Fully prepared meals that just need microwaving. You can order just 4 per week and use them for your busiest days.
🥗 Daily Harvest
Think smoothies, harvest bowls, and soups. Ideal for those “I forgot lunch again” days when you still want something nutritious.
🥩 ButcherBox
High-quality proteins delivered monthly = fewer store runs. Great for women who like to cook but want to eliminate shopping.
And don’t sleep on grocery delivery services like Instacart.
If the thought of walking through the store is the one thing standing between you and healthy food, pay for the delivery fee. You’re not lazy—you’re smart with your time.
🧠 How to Use These Shortcuts Like a Pro
The goal isn’t to use every shortcut, every week. It’s to know when to use them strategically, so you’re not constantly in panic mode.
Try this simple system:
🗓️ The Strategic Shortcut Schedule
Sunday Power Hour: Use your usual method (like my 3x3 Meal Prep) to batch-cook a few basics.
Wednesday Quick Check: Spend 5 minutes looking at your fridge. Are you low on protein? Veggies? Make a note.
Thursday Strategic Shop: Pick up 1–2 shortcut items (frozen, pre-cooked, or delivery) to carry you through the finish line.
If you’re someone who likes structure, this simple rhythm can keep your meals consistent without feeling like a full-time job.
💬 Final Thoughts: Your Worth Isn’t Measured in Cook Time
You’re doing big things. Whether you’re running a business, managing a team, raising a family (or all three) you don’t need to prove anything by spending hours in the kitchen.
Meal prep is a tool, not a test of willpower or worth.
So give yourself permission to use the frozen cauliflower rice. Eat the pre-cooked chicken. Microwave the damn sweet potatoes.
What matters is that you’re fueling your body with intention—and finding ways to make it work for you.
🧡 Ready to Take the Guesswork Out of Healthy Eating?
If you’re tired of wasting mental energy every day wondering what to eat, my 60-Minute Meal Prep Guide is exactly what you need.
It’s designed for busy, high-achieving women who want to stay on track without spending their entire Sunday cooking.
Inside, you’ll get:
A simple 3x3 prep formula (3 proteins, 3 carbs, 3 veggies)
My meal template formula (yay math)
The essential tools you need to pull it all together and stay on track
🎯 The goal? Help you prep a week’s worth of meals in just one hour, so you can focus on your work, your workouts, and your life.
