Easy Meal Prep (with meal prep ideas)
If you’ve ever hit 4:00 p.m. and thought, “I cannot make one more decision,” you’re not alone. In a recent guest episode on my podcast (Hormone Health Class), I was joined by Jenny Eden Berk, an eating psychology coach, culinary nutritionist, and bestselling author of The Body Image Blueprint—to talk about easy meal prep that actually works for real life.
What Jenny shared in our conversation is perfect for you if meal planning feels like an added layer to your already heavy mental load, if you’re feeding picky eaters, or if you keep telling yourself you’ll “start meal prepping when life calms down.”
You’ve likely heard me share before how important it is for your hormones that you are consuming enough fuel, aka nourishment. I’ve not always been a huge fan of meal prepping, but we’ve been implementing it in my home the last three weeks, and it’s definitely helped me ensure that I’m getting enough protein and more whole foods.
Why easy meal prep feels so hard (and what to do about it)
Jenny shared something that most people don’t realize: the hardest part isn’t cooking—it’s the decision-making.
When you’re tired, depleted, and juggling work, kids, and life, the question “What’s for dinner?” can feel like an insult. That’s why Jenny recommends choosing a dedicated time to make food decisions before you’re in the stress zone.
Not a complicated or detailed plan. Just a simple pre-plan:
A few dinner ideas for the week
Flexible options (because life changes)
A plan that reduces last-minute scrambling
The “mise en place” method: your new best friend for easy meal prep
Jenny’s favorite kitchen concept is mise en place—having your tools and ingredients ready before you start. The idea is that it reduces friction in the process.
Here’s what that can look like in action:
Pull out your cutting board, knife, pan, and spices first
Get ingredients on the counter before you start
Create “meal kits” by grouping ingredients together (even loosely)
- Do all of your vegetable chopping first
When things are already out and ready, it becomes easier to start—especially on the nights you don’t feel motivated.
Easy meal prep with picky eaters (without making five dinners)
If you’re trying to accommodate a picky spouse, picky kids, or different preferences in the same house, Jenny offers a simple strategy: build meals with “swap-able” components.
Instead of cooking entirely separate meals, make a base and swap the protein or topping:
Pasta + sauce on the side (for kids who want plain)
Grain + veggies + greens, then add different proteins
Taco night where everyone builds their own plate
You can also keep a backup option available, so dinner doesn’t become a battle.
Leftover pasta
Cut-up veggies
Simple staples your kids will reliably eat like a peanut butter & jelly sandwich
This way you can offer a family meal without forcing it, yet still keep everyone fed.
Make meal prep easier by making it more enjoyable
Jenny explained that if you associate prep with stress, your brain will resist it.
So instead of forcing yourself through it, make the environment more pleasant:
Put on music or a podcast while you prep
Listen to an audiobook
Do small prep tasks in short bursts
Light a candle if that helps you feel calmer in the kitchen
- Get your partner or kids involved if cooking is something you enjoy doing together
It’s still work, but it feels less like punishment.
If you want easy meal prep, don't overwhelm yourself
If meal prepping is new to you, start slowly. Maybe the first week you only prep a couple meals or just for lunches for the week. As you experiment, you’ll find the cadence that works best for your family.
If you want to hear even more of Jenny’s meal prep ideas, be sure to listen to the full podcast episode linked for you below.
If you’re concerned that under-fueling (whether it be intentional because of a diet, or unintentional) might be contributing to your hormone symptoms, take my Period Report Card Quiz and find out what your symptoms really mean.
Vanda, Functional Medicine Nurse and Hormone Coach for Women
Helping women boost their fertility and have pain-free, predictable periods through my Fertility Maximizer program because I believe women deserve real answers & support!