It’s Sunday at 4 p.m., and you’re standing in your kitchen with a half-empty fridge, wondering how on earth you’re supposed to feed your family of four over the next seven days.
Sound familiar?
If you’re a working mom, then you’re not alone in facing this wall every week. Millions of other moms feel the same. The good news is that meal prep doesn’t have to take up your entire Sunday. In fact, meal prep for busy moms can work smarter – not harder.
In this article, you’ll find a complete meal prep plan for moms that includes healthy family meal ideas, vegetarian meal prep options, budget-friendly tips, and even hacks to keep you cooking and feeding your family throughout the week – even on the most exhausted of days.
Why Weekly Meal Prep?
When you’re a mom with a family, finding time to prepare healthy meals can seem difficult at the best of times. But meal prep can offer benefits to your family that go beyond saving you time in the kitchen. Here’s why meal prep might just be the game-changer you need for your family:
Time Savings
Cooking meals from scratch every single night takes up to 60 minutes of your time. If you multiply that by seven days per week, you’ll spend three to seven hours a week in the kitchen. However, dedicating just two hours over the weekend can save you that same amount of time every weekday.
Reduced Decision Fatigue
By the time 6 p.m. rolls around, you’ve likely made hundreds of decisions throughout the day. Suddenly, you have to make yet another one about what you are having for dinner. Meal prepping eliminates that difficulty – you’ll have options ready for your family to enjoy.
Helps Your Family Eat Better
Meal prepping allows your family to have healthier meals. Studies show that families that prepare meals have increased their daily servings of vegetables while reducing both the number of calories and the money they spend on each meal.
Grocery Budget
When you learn how to meal plan, you’ll find that your grocery budget is significantly reduced. You will no longer buy extra items you don’t need due to impulse buys or foods that go bad. Additionally, food waste will drastically reduce, helping you save money each month.
A Simple 7-Day Meal Prep Plan for Busy Moms
This week-long meal prep plan requires only one 2-hour session to prepare all meals for the upcoming week. This meal plan includes vegetarian meal prep recipes that even the pickiest eaters in the family will enjoy.
Sunday Prep Session: What to Do (2-2.5 Hours)
Cook your grains
Cook a large batch of brown rice or quinoa. These ingredients will last up to five days in the fridge and will be used as the base of several meals throughout the week.
Roast your vegetables
Add 2-3 different types of vegetables to a roasting tray. Toss with a drizzle of olive oil and seasonings of your choice. Roast these vegetables at 400°F. They will last 4 to 5 days in the fridge.
Prep proteins
Non-vegetarian meal prep option includes hard-boiling 6-8 eggs and cooking shredded chicken or ground turkey. For vegetarians, cook a large pot of lentils or beans from cans: drain and rinse 3 cans of beans (black beans, chickpeas, and kidney beans).
Make one sauce
Making one sauce will elevate your meal from ordinary to extraordinary. A tahini, tomato, or peanut sauce will go a long way. Store in a jar for up to a week.
Snacks and breakfast prep
Include portioning trail mix, fruit, grapes, or cherry tomatoes into small containers. Cook overnight oats the night before to prepare for breakfast each morning during the week.
The 7-Day Meal Plan Template
Easy, Healthy Family Recipes to Add to Your Meal Prep Rotation
Looking for some recipes to try? Here are a few healthy, budget-friendly meals that your family will love and that are perfect for meal prepping for vegetarian meals.
One-Pot Lentil Soup
Ingredients:
1.5 cups of lentils
1 can of tomatoes
1 diced onion
3 minced garlic cloves
4 cups of vegetable broth
1 tsp cumin
1 tsp turmeric
salt to taste
juice of half a lemon
Steps:
Sauté diced onion and garlic in oil until soft. Add spices. Stir to coat spices with onions and garlic.
Add lentils, tomatoes, and broth to the pot. Bring to a boil. Simmer covered for 20 minutes until the lentils are soft.
Add lemon juice. Stir. Taste and adjust salt. Serve hot.
Storage: Allow to cool. Store in the refrigerator for up to five days. Freeze for up to three months.
Sheet Pan Roasted Veggie Bowl
Ingredients:
2 cups of broccoli
1 sweet potato, cut into cubes
1 red bell pepper, sliced
1 can of chickpeas
2 tbsp of olive oil
1 tsp of garlic powder
1 tsp of paprika
salt and pepper to taste
Steps:
Preheat oven to 400°F.
Place all the vegetables in one sheet pan (or two). Drizzle with olive oil and seasonings. Toss to coat.
Roast for 28 to 30 minutes until vegetables are tender. Serve over cooked rice with a drizzle of tahini sauce.
Storage: Store leftovers in glass containers in the refrigerator for up to four days. Freeze for up to three months.
Veggie Tacos
Ingredients:
1 can of black beans
1 cup of corn (frozen is fine)
1 tsp of ground cumin
1 tsp of chili powder
tortillas of your choice
shredded cheese
salsa
sour cream
Optional: avocado, lime juice, cilantro
Steps:
Warm beans and corn in a skillet over medium heat with cumin and chili powder.
Warm the tortillas in a dry skillet over medium heat.
Warm the beans and corn into the tortillas. Let your family top their own tacos – the kids will love it!
Snacks for Kids and Busy Mornings
Snacks play a significant role in a child’s health and development. Providing healthy snacks for your children will prevent them from getting the dreaded “meltdown” at 3 p.m. – and for you, the mom!
Budget-Friendly Meal Prep Tips
Meal prep for busy moms doesn’t have to involve spending money on ingredients. It can actually save you money each week.
Grocery List Template
Produce
Grains
Proteins
Dairy/Alternatives
Pantry staples
Frozen
Money-Saving Tips for Grocery Shopping
Buy seasonal produce
Dry beans are cheaper than canned beans
Freeze extras (bananas, rice)
Stick to one grocery store
Shop for sales
Batch Cooking and Meal Storage Tips
Batch cooking is a benefit of meal prepping for moms. Here’s what to cook and how long each batch will last.
Meal Storage Tips
Store food in containers.
Use masking tape and a marker to write the item and date on the container.
Allow cooked food to cool before storing.
Use containers of the appropriate size.
Invest in a few sheet pans and containers. They will pay for themselves within the first few weeks.
Hacks for Staying Consistent with Meal Prepping
Meal prepping is a skill that can be learned and perfected over time. However, many moms find it difficult to stick to their meal prep plan.
Common Pitfalls with Meal Prep (and How to Avoid Them)
Even with the best of intentions, meal prepping can fall into these five traps. Find out how to avoid them:
Want to upgrade your weekly routine? Try adding 1–2 of these refreshing juices to your meal prep plan—it’s a simple way to stay hydrated and energized without extra effort.
Putting It All Together
Meal prep for busy moms doesn’t have to be complicated. However, it can provide a significant benefit to your family each week – if you choose to prepare meals for them.
With the information included above, you can see how to prepare healthy meals for your family that are easy to cook and prepare. They will benefit from the nutrition in your kitchen and save you time every day.
All you have to do is start this coming Sunday. Pick two items from the meal plan to prepare. Make a grocery list. See how different your Monday evening can be!
