We all know the feeling: you look into the fridge, hoping dinner will magically appear, only to be greeted by a half-empty ketchup bottle and questionable leftovers. 

Falling out of a meal prep routine happens to everyone. Busy schedules, changing seasons, or simply feeling unmotivated can throw things off track. The good news is that getting back into the swing of things doesn’t have to feel overwhelming. With a few small steps, you can ease back into meal planning and prepping in a way that saves time, reduces stress, and helps you feel more organized throughout the week.

The benefits of meal planning and prepping are hard to ignore:

• Saves time during busy weekdays
• Reduces food waste by using what you already have
• Supports healthy choices by keeping balanced options on hand
• Cuts down on decision fatigue, making mealtimes smoother

The goal isn’t perfection, it’s creating a flexible system that makes your week a little easier.

Tips to Get Back on Track

If you’re trying to rebuild your routine, start small and focus on strategies that make life easier, not harder. Here are some practical, flexible tips to help you get back on track:

Batch Cook Where It Counts

You don’t have to batch cook everything, but choosing one or two items to prepare in bulk can save serious time. For instance, roasting a big tray of vegetables or cooking a double batch of chili means you’ll have meals (and leftovers) ready without repeating the effort. Your future self will thank you.

Needing some delicious go to ideas? Check out the receipt portal on our website here!

Lean on Convenience Foods

Not every meal has to be made from scratch. Pre-washed greens, canned beans, rotisserie chicken, or microwaveable grains can be lifesavers when time (or motivation) runs short. Mixing convenience items with homemade elements is not cheating, it’s a smart strategy.

Keep a Running Grocery List

Avoid the dreaded midweek “I’m missing one ingredient” moment by keeping a running list. Stick a notepad on the fridge or use a phone app to add things as you run out. Bonus points if you categorize it by section (produce, dairy, pantry) to make shopping faster.

Try Micro Meal Prepping

If the thought of spending hours cooking and portioning out full meals feels overwhelming, micro meal prepping is a great way to ease back into the routine. Instead of making complete recipes, focus on preparing building blocks that can be mixed and matched throughout the week.

Examples of micro meal prep include:

• Boiled eggs → easy breakfasts, snacks, or a quick protein for salads or snack plate
• A pot of rice, quinoa, or noodles → versatile base for bowls or stirfry
• Pre-chopped veggies → ready to toss into salads, pastas, or sheet-pan meals
• A batch of roasted chicken, salmon, or tofu → use in wraps, grain bowls, or sandwiches
• Homemade salmon or tuna salad → perfect for lunches or quick snacks
• Washed fruit → grab-and-go snacks that encourage healthier choices

These small tasks don’t take much time individually, but together they make meals come together in minutes.

Your Takeaway to Successful Meal Prep + Planning

Rebuilding a meal prep and planning routine doesn’t mean cooking everything in advance or having a perfectly colour-coded fridge. It’s about small, practical steps that make your life easier, whether that’s chopping a few veggies, boiling some eggs, or stocking up on quick staples.

The key is consistency, not perfection. Start with what feels doable, let it evolve over time, and remember: even a little prep is better than none. Your fridge, your wallet, and your sanity will thank you.