Elevate your wellness journey with Jennifer Dietrick’s Meal Prep Hacks!  Dive into a world of efficiency and nourishment as Jennifer, your trusted wellness coach, unveils time-saving tips and delicious ways to make meal prepping a breeze.

I regularly hear people wanting to eat healthy, yet not wanting to spend too much time planning and cooking. Personally, I feel the same way and have tailored my eating habits to save time and energy. For me eating fresh food so cooking and prepping all my food for the entire week doesn’t work for me. I do have two exceptions that can be cooked in bulk and keep their freshness. Let’s dive into my 10 hacks for healthy, time saving nutrition:

1. George Foreman grill

This grill is great when you want a protein cooked quickly. All that is needed is a few minutes and the grill will let you know when it’s done. The grill is best for a quickly cooked chicken breast.


2. Sweet Potatoes in Bulk

The entire bag of sweet potatoes is cooked at once and then placed in the refrigerator for use during the week. The baked tastes so much better than microwaving them. It is easy to do when you are home already for an hour or so and can be left with only a timer on for when they are done. These are one of the exceptions as I feel they keep their freshness and taste throughout the week.


3. Hard Boiled Eggs in Bulk

Cooking hard-boiled eggs is a simple process that yields a versatile and nutritious ingredient. Here’s a straightforward guide to achieve perfect hard-boiled eggs:


– A Dozen Fresh eggs



  1. Select and Prepare Eggs:

– Choose fresh eggs to ensure easy peeling.

– Take eggs out of the refrigerator and let them come to room temperature for about 10-15 minutes.


  1. Boiling Water:

– Place the eggs in a single layer in a saucepan or pot.

– Add enough water to the pot to cover the eggs by about an inch.


  1. Boiling Process:

– Place the pot on the stove over medium-high heat.

– Allow the water to come to a rolling boil.


  1. Cooking Time:

– Once boiling, reduce the heat to a gentle simmer.

– Cook the eggs for about 9-12 minutes for hard-boiled eggs, depending on your desired yolk consistency.


  1. Cooling Process:

– Once cooked, immediately transfer the eggs to an ice water bath to stop the cooking process.

– Let the eggs sit in the ice water for at least 5 minutes.


  1. Peeling:

– Gently tap each egg on a hard surface to crack the shell.

– Roll the egg between your hands to loosen the shell.

– Peel the shell, starting from the wider end where the air pocket is.


  1. Storage:

– Refrigerate the peeled or unpeeled hard-boiled eggs. They can be stored for up to a week.


Now you have perfectly cooked hard-boiled eggs ready to enjoy on their own, in salads, or as a protein-packed snack.


4. Fresh Garlic, Herbs, and Spices

Harnessing the vibrant trio of fresh garlic, herbs, and spices in your meal prep routine can effortlessly elevate your culinary creations with an abundance of flavor, requiring minimal time and effort. Embracing the aromatic essence of fresh garlic and the fragrant touch of basil, in particular, proves to be a personal favorite, infusing a delightful zest into various dishes.

Beyond their ability to transform the taste profile of meals, these ingredients also bring a wealth of health benefits to the table. Fresh garlic, known for its robust flavor, not only enhances savory dishes but also boasts immune-boosting and anti-inflammatory properties. Meanwhile, basil adds not only a burst of freshness but also provides antioxidants and essential nutrients. Incorporating these flavor-packed, health-conscious elements into your meal prep not only makes your dishes more palatable but also ensures a nutritional and aromatic dimension to your culinary endeavors, making every bite a gratifying experience.


5. Fruits and Nuts

Fruits and nuts make an ideal quick and healthy snack due to their rich nutrient profile, natural energy boost, and convenience. The combination offers a satisfying blend of fiber, protein, and healthy fats, promoting fullness and stable energy levels. Additionally, this versatile duo supports heart health, aids digestion, and provides a tasty solution for both sweet and savory cravings. Incorporate fruits and nuts into your snack routine for a delicious and nutritious boost.


6. Greek Yogurt

Greek yogurt stands out as an excellent go-to healthy choice for various reasons. Renowned for its rich protein content, it promotes muscle repair and satiety, making it an ideal snack or breakfast option. Its thick and creamy texture adds a satisfying element to meals. Enhancing its nutritional profile is the versatility it offers—simply adding a handful of fresh fruit of your choice not only enhances flavor but also introduces essential vitamins and antioxidants. For those aiming to meet their daily protein requirements, incorporating a scoop of protein powder seamlessly boosts protein intake, ensuring a wholesome and fulfilling option for a balanced diet. Whether enjoyed on its own or customized with nutritious add-ins, Greek yogurt proves to be a delicious and nutrient-packed foundation for a healthy lifestyle.


7. Protein

Streamlining your meal prep game becomes a breeze with this efficient hack. Whether you’re dealing with chicken, steak, or fish, the key lies in proactively portioning your protein into daily servings and freezing them until cooking time. This not only saves you valuable time during the hectic workweek but also ensures that your proteins stay fresh and retain their quality. Simply divide your chosen protein into individual portions, seal them in airtight containers or freezer bags, and label with the date for easy organization.

When it’s time to whip up a meal, grab a pre-portioned protein pack from the freezer, thaw, and cook—eliminating the hassle of defrosting an entire bulk of meat and allowing for a more seamless integration of protein into your daily diet. This smart meal prep hack not only enhances efficiency but also promotes portion control, aiding in a balanced and nutritious approach to your culinary routine.

8. Smoothie or Shake

Elevate your meal prep routine with the delicious and nutritious convenience of smoothies or shakes. This versatile hack allows you to create a plethora of flavor combinations while ensuring a quick and healthy option on the go.

Begin by selecting your preferred fresh or frozen fruits and vegetables, tailoring the mix to your taste and nutritional preferences. Next, introduce a protein powder of your choice to enhance the shake’s satiating power and muscle-repairing benefits. For an extra kick, consider incorporating your favorite spice – whether it’s a pinch of cinnamon, a dash of nutmeg, or a hint of turmeric. As an example, the delightful combination of frozen acai, banana, fresh ginger, protein powder, and coconut milk creates a harmonious blend of flavors, providing antioxidants, protein, and healthy fats.

Preparing these ingredients in advance and storing them in individual portions makes it effortless to whip up a nutrient-packed smoothie whenever your schedule demands a quick and satisfying meal or snack. This meal prep hack not only supports your health goals but also adds a burst of delightful variety to your daily nutrition.


9. Bagged Lettuce and Veggies

Embrace efficiency in your meal prep routine by opting for bagged lettuce and veggies, a time-saving hack that doesn’t compromise on freshness. Choosing pre-washed and chopped greens and vegetables not only expedites the preparation process but also ensures that you have a crisp and ready-to-use foundation for your meals. This strategy minimizes the laborious task of washing, peeling, and chopping, making it an ideal solution for those navigating busy schedules.

Bagged lettuce varieties, such as mixed greens or spinach, offer an array of nutrients without the need for extensive prep work. Additionally, pre-cut veggies like bell peppers, carrots, or broccoli provide colorful and wholesome options, eliminating the need for tedious chopping sessions. This meal prep hack not only saves time but also encourages consistent inclusion of fresh produce in your meals, promoting a balanced and convenient approach to maintaining a nutritious diet amidst a hectic lifestyle.


10. Canned Tuna or Salmon

Navigating time constraints doesn’t mean compromising on a wholesome meal, and that’s where the simplicity of canned tuna or salmon emerges as a brilliant meal prep hack. Stocking your pantry with these canned treasures provides a quick and protein-packed solution for those days when time is of the essence. With their long shelf life and easy storage, these options serve as reliable staples, ready to rescue you from last-minute meal dilemmas.

The versatility of canned tuna or salmon shines when added to salads, transforming a simple bowl of greens into a satisfying and nutritious meal. Their flaky texture and savory taste elevate the salad experience, offering a boost of omega-3 fatty acids, essential proteins, and a burst of flavor. This meal prep hack not only ensures a convenient go-to option but also reinforces the idea that even in a time crunch, a well-balanced and delightful meal is just a can opener away.


Cheers to Effortless and Nutritious Eating

Incorporating these meal prep hacks into your routine opens the door to a world of convenient, nutritious, and delicious possibilities. With the right strategies in place, eating healthy becomes not just a goal but a seamless part of your lifestyle. From time-saving protein portions to flavorful smoothie combinations and the ease of prepped veggies, these hacks empower you to stay on track even in the busiest moments. So, let the kitchen become your ally, and may these tips simplify your journey towards a healthier and more nourished you. Here’s to effortless, enjoyable, and nutritious eating!


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Martial Artist Jennifer Dietrick

Jennifer Dietrick

Jennifer Dietrick is a highly accomplished and successful health & fitness coach.  With 18 years of experience competing in physique sports, Jennifer designs specialized programs for each client to be healthy and strong.  With the desire to continue to learn Jennifer now spends her free time training and competing in martial arts.                

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