Meal Preparation on a Busy Schedule

Navigating a busy schedule can make meal prepping seem like a mountainous task. At Portland Integrative Fitness, we understand that your time is precious, yet we also know the immense benefits of preparing your meals. Let’s streamline your meal prep with efficient strategies that fit seamlessly into your active lifestyle. Whether you’re squeezing in a morning workout or juggling work and family, we’ve got tips to make your meal prep a breeze, ensuring you’re nourished for every part of your day.

Simple Steps to Start Your Meal Prep Journey

Everyone talks about how great meal prep can be, but let’s be honest, I have yet to meet anyone who gets excited about the actual preparation. So let’s take a second to go over a quick meal plan and tips on how to make meal prep for the week less daunting.

With any change it is important to give yourself grace and start out small. Prep breakfasts and snacks first, then when you get into a routine, add lunches and dinners. Soon you will find your groove and things will start feeling better!

Meal Prep Essentials: Staple Ingredients for a Busy Week

With all meal prep, when it comes to protein, grains, and veggies, it’s best to keep it simple. The simpler the recipes the easier to add diversity in flavors. Salt and pepper go a long way and are simple seasonings. Add sauces, spices, and toppings to create a more balanced, flavorful week.

Roasting and Baking: Time-Saving Tips for Veggie Lovers

Here are a few staples that will take you a long way in your meal prep journey.

Sweet Potatoes

This is an easy veg (though starchy) that can be sliced lengthwise and placed on a baking sheet drizzled with avocado oil, salt, and pepper. Use the sweet potato as a savory or sweet breakfast toast or you can chop up one slice and add to a hearty bowl. Be adventurous and use the potato slices as layers in a gluten-free lasagna.


This one might surprise you, but asparagus keeps well and maintains its nutritional value for a week after prep. You can use asparagus in a breakfast meal with poached eggs if time allows and can be great in a salad or alongside a hardy grain and protein.

Baking Pan Veggies

Remember, when eating, it’s all about balance with protein, fiber, and hardy grains. So why not make it easy and pair the following veggies together in the pan? Keep in mind, that it is best to cut all baking sheet veggies to be a similar shape in order to cook evenly.

  • Carrots
  • Broccoli
  • Onions
  • Garlic
  • Squash

Efficient Stovetop Strategies for Wholesome Meals

Let’s talk stovetop prep. Here is a quick list of easy “go-to’s” that I have found to be a great “on hand” versatile part of my food prep.

Green Lentils – boiled in broth of your choice
Quinoa – I boil regular water, but you can add milk to make a sweet version and keep plain quinoa on the side for a savory dish.
Beans – You can get canned beans, rinse them off, and just keep them in airtight containers. Feel free to either add spices and seasonings.

You can also get wild and get chickpeas to roast in the oven with salt and pepper.

With these meal prep tips, you’re ready to tackle the week with a fridge full of nutritious options. Remember, Portland Integrative Fitness is here to support your journey beyond the kitchen. Balancing your diet with our personalized fitness plans can elevate your health to new heights. If you’re looking to integrate these meal prep strategies with a fitness routine that matches your pace, reach out to us. Let’s make your health and fitness goals a reality, even with the busiest of schedules. Now, turn up the tunes and embrace the joy of meal prepping!