When life gets busy, the freezer is your best friend. Keeping things like frozen vegetables, fish, shrimp, and other quick-cooking items can make life so much easier—especially when you haven’t had time to meal prep. If you have quick, healthy options in your freezer, you’re much more likely to eat a good meal when you’re busy and short on time! All you need for this recipe is rice, shrimp, a bag of frozen veggies, and a simple stir-fry sauce (store bought or you can whisk together one in seconds). It’s a perfect weeknight staple.

This high-protein, high-fiber chicken chili is everything a great meal prep should be: quick, hearty, nutritious, and incredibly budget-friendly — only $2.80 per serving! With 50g of protein, 10g of fiber, and a ton of flavor, this Instant Pot (or slow cooker) recipe makes eight satisfying portions that are perfect for busy weeks.

No prep meal prep foods can be a LIFESAVER during busy weeks, traveling and weeks when you just don’t have the mental capacity to cook everything fresh.

Black Iron Nutrition coach Ryann breaks down “No Prep” food options by macro, along with some additional no prep food options specifically for fruits and vegetables. Hopefully this makes you dread meal prep a little less and gives you some more time on the weekends for FUN!

Who doesn’t love Chicken Pad Thai? I know I do. With a boost in the amount of chicken you use and a store bought sauce, this one is simple and can help with getting your protein in for the day.

Meal Prepping; The Stories I don’t have time. I don’t like eating the same thing all week. I don’t know-how. I can’t afford it. My family is too picky.