Meal Planning Made Simple: 7 Easy Tips for Make-Ahead Meals

Ready to make meal planning a breeze? In today’s fast-paced world, we often find ourselves running from one thing to the next, barely having time to stop and think about what to eat. And after a long day, the dreaded question of “What’s for dinner?” can send anyone into a panic.

This is where make-ahead meals come to the rescue. Think of them as your secret weapon to staying on track with your health goals while keeping your stress levels low. Today, I’m breaking down my top 7 tips for easy make-ahead meals that save you time, money, and energy—plus, they make staying healthy a whole lot easier.

WHY MAKE-AHEAD MEALS ARE GAME-CHANGERS.

If you’re new to the concept, let me fill you in: make-ahead meals are exactly what they sound like—meals you prepare in advance so they’re ready to go when you need them. Imagine opening your fridge to find everything you need, prepped and waiting. Bliss, right?

But why are make-ahead meals such a big deal? Let’s dive into the key benefits:

• Saves Time: A bit of prep time on the weekends or on a free evening frees you up for the busy days ahead.

• Encourages Healthy Eating: By preparing nutritious meals ahead, you’re less likely to grab unhealthy snacks or order takeout.

• Budget-Friendly: Cooking in bulk and planning ahead cuts down on impulsive dining out and trips to the supermarket.

Now, let's get into the details! Here are my 7 easy tips for mastering make-ahead meals.

1. COOK ONCE, EAT TWO OR THREE TIMES.

This is hands down one of my favourite hacks. When you’re making a dish, why not make extra? It’s the same amount of effort with twice (or three times) the reward. Dishes like salads, soups, casseroles, and overnight oats can be easily doubled or tripled, so you have plenty for the next few days.

For instance, I love whipping up big batches of soup, like my Hearty Mushroom and Lentil Soup or Green Pea Spinach and Leek Soup. They freeze well and taste just as delicious reheated. When you have multiple servings in the fridge or freezer, you’ll always have something healthy to eat—especially on those days when you don’t feel like cooking.

Pro tip: Keep extra servings in the fridge for the week or freeze them for up to 3 months.

2. PICK A PREP DAY AND MAKE 3-4 RECIPES YOU LOVE.

Setting aside a few hours once a week for meal prep can be a game-changer. I like to pick a day when I know I’ll be home (Weekends work great for a lot of people!) and spend a couple of hours cooking up 3-4 go-to recipes.

Think of easy-to-prep options like Savoury Mediterranean Muffins, Spiced Ginger and Pear Oats, or Slow Cooked Teriyaki Chicken. These dishes last for days and save you so much time during the week. Simply cook, pack into airtight containers, and you’re set!

3. INVEST IN GOOD GLASS STORAGE CONTAINERS.

A quality set of glass storage containers is key to successful make-ahead meals. They’re more durable and longer-lasting than plastic, and they keep your food fresh for longer. Plus, it’s super helpful to be able to see what’s inside at a glance.

There’s nothing worse than pushing a container to the back of the fridge, forgetting what’s in it, and finding it weeks later. Investing in some good containers helps keep things organised and reduces food waste.

4. MAKE YOUR SLOW-COOKER YOUR BEST FRIEND.

If you don’t already have a Slow Cooker, now’s the time to consider one. This versatile cooking pot is perfect for making large batches of meals like chilli, curries, and lentils.

What I love about a slow cooker is that you can cook everything in it, and then pop the entire pot into the fridge with the lid on. When you’re ready to eat, just pull it out and warm it up. One pot, less mess, easy storage.

5. CHOOSE INGREDIENTS THAT OVERLAP.

One of the secrets to easy meal prepping is to find recipes that share similar ingredients. This cuts down on both cooking time and food costs. Look for versatile foods like quinoa, brown rice, berries, avocado, and chicken.

For example, quinoa can be the star of a Spiced Fish with Zesty Quinoa & Raisins or a Chicken Caesar Mason Jar Salad. Cooking up a big batch of grains or proteins that you can use in multiple recipes throughout the week is a huge time-saver.

Some of my go-to ingredients include:

• Rolled oats

• Beans and legumes

• Lentils

• Frozen berries

• Nuts and seeds

• Chicken breasts

• Fresh herbs like basil, mint and parsley

6. DON'T FORGET YOUR MACROS.

When planning your make-ahead meals, remember to focus on getting a balance of macronutrients: protein, healthy fats, complex carbs, and fibre. This will help you stay full, satisfied, and energised throughout the day.

Quick Macro Guide:

• Proteins: Chicken, eggs, lentils, Greek yoghurt, nut butter.

• Complex Carbs: Quinoa, brown rice, oats, sweet potatoes.

• Healthy Fats: Avocado, olive oil, nuts, seeds.

• Fibre: Berries, leafy greens, lentils, chickpeas.

By paying attention to your macros, you’ll avoid that sluggish feeling after meals and keep your energy up all day long.

7. CHOOSE VERSATILE MEALS THAT WORK HOT OR COLD.

One of my go-to tricks is to make meals that taste good no matter the temperature. Think of dishes that you can eat warm, cold, or at room temperature. This way, you’ll always have something quick to grab and go.

Some of my favourite make-ahead meals that fit this bill are Spicy Salmon Patties, Mediterranean Quiche and Pumpkin Pancakes with Spiced Peaches. They’re great for busy mornings or days when you need to eat on the run.

And for even more options, check out these meal prep friendly recipes:

• Frozen Yoghurt Bark

• Thai Chicken Lettuce Cups

• Peanut Chicken with Coconut Rice

• Triple Berry Protein Smoothie

FINAL THOUGHTS ON MAKE-AHEAD MEALS.

Make-ahead meals are lifesavers, plain and simple. Whether you’re busy, tired, or just want to save money, taking a little time to prep your meals ahead of time is worth it. Trust me—you’ll be thanking yourself every time you open your fridge.

By cooking once to eat multiple times, picking versatile ingredients, and investing in quality storage, you’ll be well on your way to mastering make-ahead meals like a pro.

Ready to dive in? Check out my Meal Prep CheatSheet, it's full of tips, tricks and techniques to help you master the art of meal prep. Let's start making your weeks easier and healthier.

Let me know in the comments which tip you’re going to try first!