Meal Prep Hacks For Busy Women

Meal Prep Hacks For Busy Women

Posted on 8 मार्च 2023

Happy Women's Day to all the incredible ladies out there who are constantly hustling and balancing a multitude of responsibilities! We can all safely assume that being a busy woman can be tough, especially when it comes to eating healthy and nutritious meals. It can be tempting to grab fast food or order takeout when on the go, but with a little bit of planning and prep, we can set ourselves up for success and stay on track with our nutrition goals.


Enter meal prepping – a simple yet effective strategy that can make all the difference in our busy lives. By planning and preparing meals in advance, we can save time, money, and energy, and ensure that we have healthy meals on hand throughout the week. And let's be real, who doesn't love the feeling of opening the fridge and seeing a bunch of pre-made meals ready to go?

5 Steps To Meal Planning For Busy Professionals

Planning meals in advance requires you to invest some quality time. However, in the long run, it becomes fulfilling and removes stress. Also, when you know you have all the right ingredients, you will be at ease and focus on other work. Here is a 5-step comprehensive meal guide to make your task easy!

Step 1: Make A List Of The Favourites

When prepping a meal plan for the entire family or yourself, include the favourites in the list. The type of food, its taste and smell, seems to be a positive trigger for one’s concentration level at work or college/school. It is a no-brainer that if someone likes burgers, you will prep the entire week's meal with patties and buns. But a day or two with a burger packed in the lunch box will do. So, while making a list, include the ingredients you will need to prep each workday meal and get sorted.  

Step 2: Check Your Cabinets

Sometimes, we buy and forget, and after a month or two, we realise it was there, but we have already repurchased another batch.  So, while making up a list of ingredients, it is important to check your cabinets for all the unused spices and other condiments. This will save you money and extra time finding the object in the supermarket.  

Step 3: Do Go Through The Fridge

Certain items like purees, pastes, and spreads do last long. Even if you make some brownies and pack them with aluminium foil just after, it will last you for at least two weeks in the freezer. So check your refrigerator when making a meal plan. This will save you extra time from working on the same ingredient repeatedly.  

Step 4: Select One Item For Each Day

Meal planning for busy professionals is not that easy. Things often get disrupted for professionals with a  9 to 5 job. But when you are dedicated and hardworking and want to give your best shot. In that case, plan different items daily. Choose a menu that will take up less time but is healthy. 

Step 5: Cook From Scratch

No typical rule book mentions you to cook like a Michelin-star chef! You can make your own rules until the final result tastes its best. Add in ingredients that you find useful or tasty, for that matter, and experiment as you like!    

Easy Meal-Prepping Tricks For Busy Women

We've got some meal prep hacks that are perfect for all busy women. Whether you're a working mom, a student, or a career-driven professional, these tips will help you stay on top of your game and fuel your body with the nutrients it needs.

╰┈➤ Start small

It's easy to get overwhelmed by the idea of meal-prepping for an entire week. That's why it's important to start small and work your way up. Begin by prepping just a few meals for a few days, and gradually increase the number of meals you prep as you become more comfortable with the process.

╰┈➤ Use the right containers


Invest in good quality containers that are leak-proof, stackable, and microwave-safe. This will make it easier to store and transport your meals, as well as reheat them when needed. Whether preparing a meal for your office or your child carrying it to the college, things are easy.

╰┈➤ Prep in batches

Prepping meals in batches can save you a lot of time and effort. For example, you can cook a large batch of chicken or vegetables and then use them in multiple meals throughout the week.

╰┈➤ Keep it simple

Meal prepping doesn't have to be complicated. Keep your meals simple and focus on using whole, unprocessed foods. This can include things like grilled chicken, roasted vegetables, and quinoa or brown rice.

╰┈➤ Use your freezer


Your freezer can be your best friend when it comes to meal prepping. You can freeze pre-cooked meals or ingredients, such as soups, stews, or cooked grains, to use later in the week or month.

╰┈➤ Make it a team effort

Meal prepping can be more fun and efficient when done with friends or family members. Consider organizing a meal prep party, where everyone brings ingredients and containers, and you all work together to prep meals for the week.

╰┈➤ Don't forget snacks

Snacks are just as important as meals, especially for busy women who are always on the go. Prep healthy snacks like fruits, veggies, nuts, and seeds to have on hand throughout the day. Pack them in airtight containers, which will last hours without getting soggy.

Some Healthy And Delicious Meal Prep Hacks For Busy Professionals

Now that you know how to work on your meal prep and storage, here are some quick meal ideas to help you at your best. Other than sandwiches and burgers, you can try these for a regular workday or college day meal. 

  1. Quinoa Salad

Cook the quinoa and mix it up with the chopped vegetables. You can take vegetables like cucumber, onion and tomato as per choice. For a refreshing feel, top the mixture with a light dressing and have it as your lunch.  

  1. Grilled Chicken And Vegetable Skewers

Skewer, chicken, along with onions and other vegetables as you like. Go for cherry tomatoes, carrots, capsicums or zucchini. Grill your chicken for the next few minutes. You can eat it with salad or rice.  

  1. Stir-Fried Chicken & Vegetable 

You will have to take chicken breast and finely chopped vegetables. You can include bell peppers, broccoli, sweet corn and carrots in vegetables. You can use olive oil for cooking besides your favourite seasoning. The meal will be prepared within seven to ten minutes.   

  1. Potato Chili

Many might not find it healthy. However, you must include potatoes at least once a week. It will serve you with the much-required carbohydrate. Cut up the potatoes, add some boiled tomatoes and peas (optional). Then add chopped garlic, onion, chilly powder, cumin, chilly sauce, vinegar and tomato sauce. The result will be quite a tangy one. 

  1. Caesar salad

This will be the most tasty yet healthy kind of meal. You will require multiple chopped veggies, mayonnaise/yoghurt, cheese dice/paneer, salad dressing, and chat powder (optional). Wash and cut the vegetables - cauliflower, jalapenos, cherry tomatoes, bell pepper and cucumber. Now, for a healthy option, you can take curd and drain out the water from it by pressing it in a cotton cloth. Mix everything. Add the cheese dice/paneer pieces, salad seasoning, and chat masala. 

  1. Roasted Vegetable And Hummus Wrap

Cut all your favourite vegetables, put in whatever you like, saute them over the pan with olive/refined oil, and add some salt and pepper for taste. Now, take a handmade roti or pita bread, apply a layer of hummus, spread the vegetables and roll up the wrap. Your meal is ready in 7 minutes. 

  1. Omelette 

You will need two raw eggs, ½ a cup of milk, along with chopped vegetables, salt and pepper. Now mix it all. Heat your pan and add a dice of butter. Now spread your omelette mix over the pan and cover the same. Your omelette will be ready within no time. It will hardly take seven to ten minutes. Into the omelette add some cheese if you want. Enjoy the omelette with roti or bread.

  1. Lentil Soup

You must cook lentils and mix them with boiled celery, carrots, bell peppers, and broccoli. Add turmeric, chilli powder, and cumin for a comforting soup. Many do find carrying the soup to the office or college a bit challenging, with the right lunch boxes, it will be easy. 


In conclusion, meal prepping is a great way for busy women to stay on top of their nutrition goals without sacrificing time or money. With these tips and tricks, you can start prepping meals like a pro and enjoy healthy, delicious food all week. Happy meal prepping!

Frequently Asked Questions

  1. Why meal planning hacks are important for busy professionals?

When your head is always focused on the screen, it is easy to miss out on the necessary ingredients in your food. Meal planning for busy professionals offers a steady outlook and helps you with a healthy diet in the long run.  

  1. How does meal planning help one other than the diet?

While making a list of all the ingredients, you get to reflect on your grocery budget, food bills and already stored items. This saves you from unnecessary repurchases and frequent visits to the supermarket. 

  1. What makes you a great meal planner?

When you plan as per budget, make sure to include the favourites without neglecting health and are also flexible towards change; you get termed a great meal planner. 

In conclusion, meal prepping is a great way for busy women to stay on top of their nutrition goals without sacrificing time or money. With these tips and tricks, you can start prepping meals like a pro and enjoy healthy, delicious food all week long. Happy meal prepping!

#BorosilTip: Meal prep breakfasts to save up on precious time in the morning. We have 5 incredible overnight recipes that you would love to meal prep.

How Do You Feel About This Article?