9 to 5 Meal Prep

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Juggling the demands of a full-time job while maintaining nutritious meals can be a real puzzle. Let me help you solve it! Today we’re diving into the world of ‘9 to 5 Meal Prep’—your secret weapon for a healthier, more energized workweek.

Benefits of 9 to 5 Meal Prep:

Imagine a workweek with more time, more savings, and more health – all thanks to meal prep. In this post, we’ll explore how investing a bit of time on Sunday can improve your daily routine. Expect time-saving hacks, lighter expenses, and the profound impact of consistently nutritious meals.

Before Your 9 to 5 Meal Prep 

The heart of meal prep is in a well-crafted plan. Check out these tips for creating a meal plan that not only suits your 9 to 5 schedule but also sings to your taste buds:

• Preparing Your Fridge: Ensuring your fridge is primed for a week of streamlined meals is a crucial step in the meal prep game. Take a few moments to organize shelves and clear out any items nearing expiration. 
• Prioritize Simplicity: Opt for recipes with minimal ingredients and straightforward instructions. When searching for recipes, look for 5-10 ingredients or less.
• Batch Cooking: Prepare larger portions of dishes or components that can be repurposed throughout the week. You can also select two to three recipes per month to double and freeze half for nights when you don’t feel like cooking.
• Theme Nights: Assign a theme to different nights while planning – Taco Tuesday, Stir-Fry Wednesday – for variety without the stress.

Let’s Start Your 9 to 5 Meal Prep Plan

On Thursday…I know this seems early but hear me out. Planning, checking your inventory, shopping, prepping and potentially cooking all in one day sounds exhausting. Many people assume you have to do it all on Sunday.

9 to 5 Meal Prep Plan for Dinner

For my community, I recommend a planning session on Thursday. On Thursday, you can start and hopefully finish your plan for the upcoming week. This allows you the time to change your plan if food doesn’t get used up over the weekend and to check your inventory thoroughly before you go shopping. 

Ideally, you’ve already formed your master meal list and picking meals for the upcoming week is done quickly. This step is crucial if you want to speed up your planning and decrease the stress of choosing food week after week.

Another important step in planning your dinners is to consider meals that are easy and fast to make when you get home or ones that cook for you all day in a slow cooker. Working from 9 to 5 means your schedule is tight so we need efficiency!

Are you a leftovers for lunch or dinner fan? Yet another thing to consider is will these meals feed your family once or multiple times in a week? How many times do you realistically want to cook and when can you use some fall-back resources? 

I know it’s a lot to think about, but the more you practice this the easier it will be. Meal prep sounds like a really helpful tool (because it is) but it always begins with planning.

The 9 to 5 Breakfast Meal Prep Plan

So now that you’ve thought about dinners for the week, do you want a loose or tight 9 to 5 breakfast plan? It varies for my family, we always keep the following on hand from week to week:

• Pancake/waffle mix
• Frozen pancake/waffles: Use store bought or make a double batch of Oatmilk Pancakes (or any pancake) and keep them in the freezer for quick, home cooked, reheatables. 
• Frozen hash browns and sausages
• Eggs 
• Canned black beans and green chiles
• Bread/tortilla/Sourdough, etc
• Cereal and milk 
• Yogurt: Plain whole milk Greek yogurt tubs go a lot further than breakfast but if the individually portioned yogurts serve you best right now, go with those.
• Fruit: Fresh fruit is the highest cost to me throughout motherhood, hah! So we do a mixture of fresh, frozen, canned (in juice), and dried as well. 
• Oats

Those are pantry essentials for my family and all of them can be used for a really simple pairing of breakfast foods. As a culinary dietitian, I love to aim for at least three food groups with each meal (or more) for balance and sustenance. 

If you’re done there, great! If not, maybe you’re considering making something on Sunday that starts your day for the week. It could be something like:

• Baked oatmeal
• Any variant of Frittata
• Egg bites  
• Breakfast cookies (I know what it sounds like, but trust me)
• Breakfast casserole 
• Breakfast bowls 
• Slow cooker oatmeal (you can always mix in other grains like quinoa or millet!)
• Muffins (check out these Banana Carrot Muffins)
• Savory oatmeal components: Batch cook some sausage and sweet potatoes and add them to a fresh bowl of oatmeal in the morning.
• Smoothie packs where you freeze all of the ingredients in a bag together so you can blend them up quicker in the morning. Like this Bahama Mama Tropical Smoothie copycat!

It completely depends on the week ahead, what capacity you have for prepping this on Sunday and what you think will serve you the best. Don’t forget, this can vary from week-to-week! Just because you made a breakfast casserole one week, does not mean you have to prep like that every time.

Evaluate the 9 to 5 Meal Prep Lunch – hot, cold, or take-out?

When evaluating the 9 to 5 meal prep lunch options, it’s essential to consider various factors to ensure it aligns with your nutritional goals and fits seamlessly into your busy schedule. Whether opting for a hot, cold, or take-out meal, each choice comes with its own set of advantages and considerations. 

Hot lunches, such as homemade soups, stews, or leftovers reheated in the microwave, offer comfort and nourishment, especially during colder months. Cold lunches, like salads, wraps, or grain bowls, provide refreshing options packed with vibrant flavors and nutrients, ideal for warmer days or when you crave a lighter meal. 

Just like in the breakfast section above, I have a few fall-backs that I regularly keep stocked. These are what we eat for lunch most often:

• Sandwich and wrap materials: Most of the time this consists of meat, cheese, hummus, and maybe a green. Other times, I pick a wrap/sandwich recipe and prep that as well such as a chicken or tuna salad, egg salad, pickled veggie, rice and bean wrap, etc.
• Cold cut veggies: Again, most of the time we like cold cut veggies but occasionally I will roast them on Sunday to have warm veggies with a meal
• Canned soups: They can be quite high in sodium so I opt for below 20% sodium per serving if I can find it. I also add veggies or beans to up the fiber and to make them more filling.
• Frozen meals/bowls: We use these less often but it’s always good to have some frozen complete back-up meals.
• Frozen proteins: chicken/chicken nuggets, fish/fish sticks, shrimp, crab cakes, meatballs, etc.
• Frozen veggies: These are a MUST in addition to a quick frozen protein to pair them with.
• Quick cooking meals: Macaroni and cheese is always around and I like to explore different cuisines through microwavable pouch meals.

Once again, you can rely on something that is really quick and familiar. Or you can get a little more crafty and plan out something more intricate. When I do that, I’m usually opting for:

• Mason Jar Salads: Layer your favorite veggies, proteins, and dressings for a grab-and-go lunch.
• Quinoa, sweet potato and Black Bean Bowls: A protein-packed, plant-based delight ready in minutes.
• Soup: Cheddar Ale, Lentil and Carrot, Black Bean and Sweet Potato
• Bento boxes or small charcuterie boards
• Sheet pan veggies with chicken sausages served over rice

Whether you’re going for loose or tight plans for breakfast and lunch, please promise me you’ll start to add the recipes/meals you make to your master meal list. As a culinary dietitian who has helped hundreds of people meal plan, this is a must.

Lastly, on busy days when time is scarce, opting for take-out or pre-prepared meals from trusted sources can offer convenience without sacrificing nutrition. Ultimately, by carefully evaluating these lunch options, you can make informed decisions that support your overall health and well-being throughout the workday.

The 9 to 5 Snack Plan

You didn’t think I’d forget about snacks did you?! As you can imagine we utilize a plan just like the one for breakfasts or lunch. Store bought snacks that are prepackaged or portioned out for grab-and-go use, or we make some options as well. 

I’ll be honest, we are typically opting for prepackaged foods around here! Here are some examples:

• Carrots and hummus: Of course you can always make your own hummus.
• Fruit and cheese
• Granola bars
• Air popped popcorn
• Crackers, olives and veggies
• Yogurt 
• Energy bites: Chocolate ginger, almond date, pumpkin, peanut butter oreo, or three ingredient protein bites

Similar to my recommendation for at least three food groups during a meal, snacks do well with at least two food groups. Making sure that the snack has some source of protein, fiber, or fat will help with satiety.

What About the Kids? 

If you’re reading this thinking, this sounds great but also what about my kids? Hopefully, in the most ideal world, they’re eating all the foods that you’ve prepped! However, I understand that it’s not always the case.

I have two littles at home and so while I’m meal planning I think about our plan and what components they are likely to eat or need more of. I always have safe/familiar foods on the table for them like bread, yogurt, applesauce, etc.

This allows them to always be served what we’re eating but also feel like they have familiar foods to fill up on. Lately, we cook some pasta early in the week and add that to a lot of our meals.

Aside from that, I truly follow my above plans and it usually works out well!

What’s the 9 to 5 Meal Prep Routine Look Like?

Hopefully you’re learning that it can look entirely different from person-to-person. Flexibility is important and not overdoing it by prepping five dinners, lunches, and breakfasts all in one day helps prevent burnout.

Let’s focus on the key steps to set the stage for a week. I’ve broken these two different types of meal prep strategies into two categories, prepping ingredients and batch cooking.

Prepping Ingredients: 

These are not meant to be done all at once, especially if you’re a beginner. Pick one idea listed below to get started.

• Dedicate time to wash, chop, and portion ingredients. This step streamlines your cooking process during the week, making it a breeze to whip up meals on busy weekdays.
  • This can be done for all of your meals all at once or you can prep for the next dinner in the morning or the night before.
• Chopped Vegetables: Spend time washing, chopping, and storing veggies like bell peppers, carrots, and cucumbers for quick additions to salads, stir-fries, or omelets.
• Marinated Proteins: Prepare protein sources like chicken, tofu, or shrimp in marinades. This not only infuses flavor but also accelerates the cooking process during the week.
• Grains Galore: Cook a batch of quinoa, rice, or farro to have as a base for various meals. Portion and store for easy access.
• Homemade Sauces and Dressings: Mix up versatile sauces and dressings like pesto, vinaigrettes, or teriyaki for an instant flavor boost.
• Washed Greens: Clean and store salad greens or spinach to cut down on salad prep time.
• Sliced Fruits: Slice fruits like berries, melons, or citrus for convenient snacking or easy additions to breakfast bowls.
• Prepped Herbs: Wash, chop, and store herbs like cilantro, parsley, or basil for a burst of freshness in your dishes.
• Pre-portioned Snacks: Create grab-and-go snack packs with nuts, seeds, or cut cheese for convenient and healthy snacking.

Cooking in Batches: 

There are two schools of thought in my opinion, when it comes to batch cooking. You can invest time on Sunday to prepare larger quantities of staple items like proteins and grains. 

Or you can double a recipe and freeze half for later. This can save you money as buying in bulk to batch cook usually results in a less expensive cost per serving. 

No matter what, it saves you time and ensures you have versatile, pre-cooked components/meals ready during the week. Here are some examples:

• Protein: Grill or roast a batch of chicken breasts, tofu cubes, or fish filets to add to salads, wraps, or grain bowls.
• Soup: Prepare a hearty soup or stew with plenty of vegetables, legumes, and lean proteins. Freeze in individual portions for quick lunches.
• Versatile Grains: Cook a large quantity of quinoa, brown rice, or couscous to use as a side dish or as a base for various meals.
• Roasted Vegetables: Roast a medley of vegetables like sweet potatoes, broccoli, and bell peppers. Use them as sides, in wraps, or on top of salads.
• Stir-Fry Mix: Sauté a mix of colorful vegetables and protein, like chicken or tofu, and freeze in portions for speedy stir-fries.
• Homemade Salsa or Dips: Whiz up batches of salsa, guacamole, or hummus to have on hand for quick and healthy dipping.
• Casserole Creations: Assemble and freeze casseroles or baked dishes like lasagna or enchiladas for convenient dinners.

Dietitian Meal Prep Routine 

This is my personal routine I follow for meal planning and prep. Of course it varies depending on the week, but here’s what it looks like.

1. Plan meals on Thursday – I plan dinners, breakfasts and lunches. If I am making snacks (like energy bites) then I’m doing that while with my kids on the weekend as a fun activity.
2. Write grocery list Saturday morning and rewrite the plan if needed/adjust it
3. Grocery shop on Sundays – before I go grocery shopping, I always check my list against my recipes and my inventory.
4. Prep a few things – I pick prep that makes my life easier during the week. Right now that looks like pre-chopping the produce for the next two or three dinners.
5. Night time prep – Each night before we clean up dinner, I check tomorrow’s recipe and if I can prep even one ingredient, it really helps.
6. Adding and adjusting my master meal list and meal plan list – I have both a master meal list and meal planner. I’ve been working on this for year so I have hundreds of recipes and categorized meals that are making my life so much easier.

Is it OK to meal prep for 5 days?

Yes, the most important thing is reheating your food to the proper temperature to avoid food poisoning. I recommend a fridge check half way through the week so you can rotate the food. 

Follow a, “first in, first out” system with your leftovers. Make sure what needs to be eaten first, is closest to the door so you see it first. 

Best Way to Reheat Meal Prep

Personally, I like to reheat food on low in the microwave and in a glass container. Microwave in short bursts and stir every 30-60 seconds. 

Using your oven or stove top is another way to reheat your meal prep. This could give a better texture as microwaves can dry out your food. 

Another way though is to use an air fryer on a lower temperature and check the meal every few minutes. This of course depends on what you’re reheating.

Final Thoughts

Incorporating a smart and efficient meal prep routine into your 9-to-5 life is a game-changer for stress-free, nutritious eating. By prepping ingredients and cooking in batches, you’ll discover the joy of having delicious, homemade meals without the rush. Remember, it’s not about spending hours in the kitchen every day but investing a bit of time strategically to enjoy the benefits all week long.

To delve deeper into the world of no-stress family meal planning and discover more tips, recipes, and a supportive community, join our free Facebook group! Share your insights, learn from fellow meal planners, and let’s make family meals a breeze together. Click here to join and embark on a journey to hassle-free, wholesome cooking. Cheers to stress-free meals and happy families!