Meal Prep Magic: How to Cook Once, Eat All Week

If you're like me, the idea of cooking a fresh meal every night after a busy day feels more like a chore than a joy. Between work, kids, errands, and the never-ending cycle of what-the-heck-do-we-eat-tonight, cooking from scratch every single day just isn’t realistic. And let’s be real—I love food, but I’m not trying to star in a nightly episode of “Chopped: Tired Mom Edition.” 😩🔪

That’s where meal prep comes in. It’s not about being the next domestic goddess or living on boiled chicken and sadness. It’s about making your life easier. By cooking once or twice a week, you can have delicious, home-cooked meals ready to go—no last-minute kitchen meltdowns required.

In this post, I’ll walk you through how I make meal prep work in my very real, very busy kitchen. I’m sharing the recipes that actually get eaten (no Pinterest flops here), my favorite tips, and the rhythm that helps me feed my family without losing my mind.

Let’s get into it—because dinner shouldn’t be the most stressful part of your day.

What is Meal Prep and Why Should You Do It?

Meal prep is all about preparing meals in advance so that you have healthy, home-cooked food ready to go throughout the week. It’s a real time-saver, and it helps you stay on track with eating balanced meals. Plus, it’s a great way to avoid the temptation of takeout or expensive convenience food.

By setting aside a few hours on the weekend (or whenever works best for you), you can cook in bulk and portion meals for the entire week. The best part? You don’t have to cook from scratch every day.

How to Get Started with Meal Prep

Step 1: Plan Your Meals

The first step is to decide what you’ll be eating. I like to choose meals that use similar ingredients or can be made in bulk, like casseroles, chili, or lasagna. This makes it easier to prep everything at once.

Step 2: Make a Grocery List

Once you know your meals, write a grocery list. Make sure you have everything for your planned recipes, and consider buying in bulk to save even more time later on.

Step 3: Cook in Batches

Now it’s time to cook! You’ll batch-cook the things that take the longest, like sauces, casseroles, and grains. While your main dishes are cooking, use the time to prep quick sides or snacks, like salads or chopped veggies.

Step 4: Portion and Store

Once everything’s cooked, portion your meals into containers for easy grab-and-go access. Don’t forget to label everything with dates to keep track of freshness.

My Favorite Meal Prep Recipes

Now that you know the basics of meal prep, here are some of my go-to recipes that make cooking once and eating all week a breeze.

1. Tomato Sauce (for Lasagna and Chili)

This tomato sauce is the base for both my lasagna and chili, so I make a big batch and use it in multiple meals.

What you need:

• 1 can of diced tomatoes

• 1 can of tomato sauce

• 1 onion, chopped

• 4 cloves garlic, minced

• 1 tablespoon olive oil

• 1 tablespoon dried oregano

• 1 tablespoon dried basil

• Salt and pepper to taste

Steps:

1. Heat olive oil in a large pot and sauté onions and garlic until softened.

2. Add crushed tomatoes, oregano, basil, salt, and pepper.

3. Simmer on low heat for 20-30 minutes, stirring occasionally.

4. Divide into containers, and use it for lasagna, chili, or even as a dipping sauce!

   
   

2. Chicken Casserole

Chicken casseroles are a staple in my meal prep routine. I make one big casserole, eat half, and freeze the other half for later.

What you need:

• 2 cups cooked chicken (shredded or cubed)

• 1 cup cooked rice

• 1 can cream of mushroom soup (or homemade version)

• 1/2 cup shredded cheese

• 1/2 cup breadcrumbs

• 1 cup frozen mixed vegetables (peas, carrots, corn)

Steps:

1. Preheat the oven to 375°F (190°C).

2. In a large bowl, combine chicken, rice, soup, cheese, and frozen vegetables.

3. Pour the mixture into a greased casserole dish and top with breadcrumbs.

4. Bake for 25-30 minutes until golden and bubbly.

5. Let it cool, then divide into portions. Eat half now, and freeze the rest for later!

   
   

3. Tuna Salad

Tuna salad is my go-to for easy lunches. It’s quick to make, and I can eat it with crackers, on a sandwich, or on top of a salad.

What you need:

• 2 cans of tuna, drained

• 1/4 cup mayonnaise

• 1 tablespoon mustard

• 1/4 cup chopped celery

• 1/4 cup chopped red onion

• Salt and pepper to taste

Steps:

1. In a bowl, combine tuna, mayonnaise, mustard, celery, and red onion.

2. Season with salt and pepper to taste.

3. Portion into containers for easy grab-and-go lunches.

   
   

4. Lasagna (with a Freezer-Friendly Twist)

I love making two lasagnas at once. I bake one for dinner and freeze the other for later. It’s a lifesaver for those nights when you don’t want to cook!

What you need:

• 1 batch of tomato sauce (see above)

• 12 lasagna noodles, cooked

• 1 pound ground beef (or turkey)

• 2 cups ricotta cheese

• 2 cups shredded mozzarella cheese

• 1/2 cup grated Parmesan cheese

Steps:

1. Preheat the oven to 375°F (190°C).

2. Cook the ground beef in a pan and add 2 cups of the tomato sauce.

3. Layer a baking dish with lasagna noodles, ricotta cheese, the beef and tomato sauce mixture, mozzarella, and Parmesan. Repeat until the dish is full.

4. Top with the remaining mozzarella and Parmesan.

5. Cover with foil and bake for 45 minutes.

6. Let it cool, then freeze one lasagna for later before baking, and enjoy the other one now!

   
   

Final Thoughts:

Listen—meal prep doesn’t have to mean 27 identical Tupperwares of grilled chicken and broccoli (unless that’s your thing, in which case, go you!). For me, it’s about reclaiming a little peace in the chaos of the week. It’s about knowing that at least one thing is already handled when everything else is... not. 🙃

When I started meal prepping, I thought I had to be super rigid or spend hours in the kitchen. Spoiler alert: I don’t. And neither do you. Start with one recipe, or prep just your lunches for the week. Little wins still count—and they add up fast.

There’s something low-key magical about opening the fridge and seeing it full of meals you’ve already tackled. Like, “Oh hey, look at me being all responsible and nourished.” ✨

So, whether you're feeding a family, flying solo, or just trying to avoid the 5pm dinner panic, meal prep can seriously change the game. And once you taste the freedom of not having to cook every night? Trust me—you won’t want to go back.

Have you dipped your toes into the meal prep life yet? Got a go-to recipe that saves your sanity? Drop it in the comments—I’m always on the hunt for new ideas (bonus points if it uses minimal dishes 👏).

-Fabi