Episode 106: How to Meal Prep in Under an Hour: Simple Nutrition for your Busy Week

In this episode of Fit, Fueled, and Busy, host Janine shares her streamlined meal prep routine that helps her stay on track with her health and fitness goals. Janine walks through her step-by-step process for prepping meals in just 30 to 45 minutes, including her go-to recipes for breakfast and lunch. She provides insights on how to season and cook air-fried chicken, roasted potatoes, and sweet potatoes, along with a quick protein-packed recipe featuring ground beef and sautéed vegetables. Janine also highlights the convenience of using a crockpot for meal prep. This episode aims to inspire listeners to simplify their meal prep with nutritious, quick, and easy-to-make meals.

00:00 Welcome to Fit Fueled and Busy

00:17 Introduction to Meal Prepping

01:06 Breakfast Routine

01:21 Lunch Preparation

01:40 Cooking and Combining Ingredients

05:12 Quick and Easy Meal Ideas

05:51 Crockpot Tips and Final Thoughts

06:35 Conclusion and Next Week's Preview

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Episode Transcript

(00:23):
Hey everyone.
Welcome back to Fit Fueled andBusy.
I'm your host, Janine, and I'mso glad that you're here with us
today.
I cannot believe that it'sNovember already and it's the
first Wednesday of the month,which means we're kicking things
off with a focus on nutrition.
This week, I wanna walk youthrough how I meal prep each

(00:44):
week to stay on track with myhealth and fitness goals.
The best part, it only takes meabout 30 to 45 minutes total.
I'll share exactly what I do soyou can see how simple it can be
to eat healthy, even when lifefeels busy.
Now, I'll be honest, I eat thesame breakfast pretty much every
day.

(01:04):
I love it.
It keeps me full, and it's easy.
Same goes for lunch.
I usually eat a version of thesame thing Monday through
Friday.
Doing that gives me flexibilityat dinner to enjoy whatever my
family's having withoutoverthinking it.
So today I'll share what Itypically do for breakfast and
lunch.
And then one more quick mealidea.

(01:26):
That's great for busy weeks.
So I always start my day withone whole egg, some egg whites,
diced potatoes, and half anavocado.
It's super simple, superbalanced.
I'm getting my protein, carbs,and healthy fats right from the
start.
For lunch, I usually go with airfried chicken, a veggie mix, you

(01:50):
know those steamer bags withcorn, carrot peas, and green
beans, and some diced sweetpotatoes.
And I'm gonna walk you throughexactly how I prep all of that
on Sundays.
So I'm ready to go for the week.
So let's start with the chickenprep.
I grab about two to three poundsof boneless chicken breast.
Sometimes I'll get the chickenbreasts that are pre trimmed,

(02:12):
and sometimes I get the onesthat aren't, and I'll just trim
it myself.
But regardless, I take thechicken breast and I dice them
into about one to one and a halfinch cubes.
Then I toss them in a bowl witha drizzle of olive oil and I
season them.
You can honestly use any spicesthat you like, and let's be
honest, Pinterest is full ofideas, but here's what I've been

(02:35):
loving lately for about twopounds of chicken a.
I'll toss in one and a halfteaspoons of garlic powder, one
and a half teaspoons of onionpowder, a teaspoon of kosher
salt, half a teaspoon of blackpepper, and half a teaspoon of
paprika.
I mix it all together, pop it inthe air fryer at 400 degrees for

(02:55):
about 12 to 13 minutes, and stirhalfway through when the air
fryer prompts me to.
While the chicken is cooking, Iwill prep both of my potatoes.
So I will wash and dice four tofive rested potatoes and cut
them into one inch cubes.
I toss them with a little bit ofolive oil and usually salt and

(03:18):
pepper and either garlic salt,or I do also really like, uh.
Kinder's butter, buttery garlicseasoning.
It's so good.
So it just depends on what I'mfeeling.
Maybe it's just a little bit ofsalt and pepper and garlic salt.
Or sometimes I'll just gostraight for the kinder's,
buttery garlic seasoning.

(03:41):
I also, during that time,usually have time to prep my
sweet potatoes, so I will peeland dice about three to four
sweet potatoes and toss them inolive oil and season them as
well.
Lately I've been seizing mysweet potatoes with one teaspoon
of paprika, one teaspoon ofgarlic powder, half a teaspoon

(04:03):
of kosher salt, and a quarterteaspoon of black pepper.
So once my chicken is donecooking and I have prepped both
of my potatoes, I've washedthem, diced them.
Season them, or for my sweetpotatoes, I've peeled them,
diced them, and seasoned them.
I will then cook my potatoes.

(04:24):
So typically what I do, since Ionly have one air fryer, is I
will put my resite potatoes inthe air fryer at 400 degrees for
about 22 minutes, stirring themhalfway through.
And while those are cooking inthe air fryer, I will bake my
sweet potatoes in the oven at400 degrees for about 20 to 25

(04:44):
minutes.
Giving them a quick stir once ortwice while they're cooking.
I can get all of this done inabout 45 minutes total, which is
awesome.
And here's how it kind of allcomes together into my breakfast
and lunch.
So on Monday mornings forbreakfast, I'll keep it quick
and easy.

(05:05):
I just warm up some dicedpotatoes, scramble one egg plus
my egg whites, and slice up halfan avocado less than 10 minutes,
and I'm ready to go for lunch.
It's about the same thing.
I heat up my veggie steamer bag,weigh out my chicken and sweet
potatoes, and I've got adelicious protein packed meal
ready in under 10 minutes.

(05:26):
The best part about this type ofmeal prep is you can always mix
up your seasonings to change theflavor and keep things
interesting.
Here's another meal that I love.
It's higher in protein, lower incarbs, and super quick.
I will slice up zucchini andyellow squash, and sometimes
I'll throw in a little red onionor bell peppers if I have it.

(05:49):
And I saute all of that in onepan and in another skillet I'll
cook up some ground beef.
You can season the ground beefhowever you want.
I usually go with garlic, salt,or taco seasoning, depending on
my mood.
And then when it's cooked and myvegetables are sauteed, I mix
everything together and that'sit.

(06:09):
It reheats really well, and itonly takes me about 15 minutes
total from start to finish.
I will also say I am totally acrockpot girl and I have no
problem with putting a.
Whole chicken that is usuallycut up.
I will buy a whole chicken withthe bone in still that's diced

(06:29):
up by the thigh, the breast, thewing, et cetera, and season it
and then put it in my crockpotfor about six hours.
That's another great way to, geta good amount of protein prepped
and ready for the week.
So you see meal prepping doesn'thave to be fancy or complicated.
I aim for quality nutrientpacked meals I can make in under

(06:52):
an hour, and I always makeenough to last at least three to
four days, sometimes evenlonger.
So I hope that this episode gaveyou some ideas and maybe a
little inspiration to simplifyyour meal prep routine.
I really focus on quality.
I try not to get too crazy withit or try anything too
intricate.
It's a very simple, very basic,but it fits my needs and my

(07:15):
current lifestyle.
And so that's what I like aboutit.
So thank you so much for tuningin to Fit Fuel, then Busy.
If you found this helpful, shareit with a friend and I'll see
you next week when we shiftgears to talk about fitness.