Meal Prep Shortcuts for Busy Weeks (Including My Favorite Trader Joe’s Staples)
- 3 days ago
- 8 min read
Updated: 3 days ago
As a working parent, it often feels like a daily scramble to get meals on the table while also making sure I’m fueling myself well during busy days. Between work, school pickups, activities, my own training, and everything else, there isn’t always time to cook completely from scratch.
That’s where having a few strategic meal prep shortcuts on hand can make a huge difference. Meal planning also helps, if nothing else to eliminate the dreaded "what's for dinner" question.
Meal prep shortcuts range from something as small as minced garlic in a jar (I know, it doesn't taste the same, but so convenient) to things like frozen cooked rice or rotisserie chicken.
I’m a big fan of Trader Joe’s (like many of you, I’m sure!). They have some great time-saving options, from pre-cut raw vegetables to fully cooked proteins, plus salad kits, flavorful sauces, frozen veggie mixes, and more. Many of these types of items are available at most grocery stores, while others are Trader Joe’s–specific.
In this post, I am sharing some of the meal prep shortcuts and grocery staples I regularly keep on hand that help make busy weeks a little easier. This list definitely isn’t comprehensive, but includes the first things that came to mind when I thought about my fridge, freezer, and pantry must-haves.
If you’re looking for more meal planning tips and ideas, check out these blog posts:
My Favorite Meal Prep Shortcuts
A few types of foods make cooking and assembling meals much easier:
Pre-cut or shredded vegetables, to eat raw or cook
Pre-washed greens
Salad or stir fry kits
Frozen vegetables, fruits, and grains
Pre-marinated proteins
Ready-to-use sauces, dips, and condiments
Fully cooked or ready-to-heat or eat proteins, grains, and meals
These ingredients make it much easier to throw together balanced meals without spending a lot of time chopping, prepping, or cooking.
Two quick notes on fruit and veg: Try to mix up your choices rather than always getting the same ones, so that you expose yourself to different nutrients. Also, frozen fruits and veggies may differ in their texture, but nutritionally they are just as beneficial as fresh.
Below are some of the staples I keep on hand most often.
Fruit Staples
I like having a mix of fresh, frozen, and dried fruit available so I can easily add fruit to my meals, snacks, oatmeal, yogurt bowls, salads, or smoothies.
Here are some of my go-to's:
Any fresh, whole or cut fruit that you enjoy or would like to try
Fresh refrigerated juices (I especially like the carrot, tangerine, and grapefruit juices, plus the cold-pressed green and red juices at TJs, which are well-priced)
Freeze-dried fruit (great sprinkled into oatmeal or yogurt, or as part of a snack)
Any dried fruit that you enjoy, to snack on or put in salads, oatmeal, etc (I love the “Just Mango” and tart cherries from TJs; I buy apricots and figs from Costco)
Medjool dates
Any frozen fruit you enjoy (esp berries out of season), to add to oatmeal or smoothies
Frozen Vegetable Staples
Frozen veggies are super handy when you're out of fresh produce, or don't have time to prep and cook fresh veg. Some recipes also lend themselves really well to frozen veggies.
Frozen shiitake mushrooms (great for risotto or pasta dishes) – Trader Joe’s
Frozen grilled peppers and onions (I love adding to eggs or burrito bowls) – Trader Joe’s
Frozen peas (I often add to risotto and fried rice)
Frozen white corn (I like this in chilis or other stews)
Frozen spinach (I sometimes add to soups, eggs, smoothies, though prefer fresh)
Frozen cauliflower (add 1-2 florets to a smoothie - you can't taste it, just thickens)
Sheet pan vegetables, pictured below (I don't love the texture but in a pinch, it works!) - Tatooed Chef, Costco
Pre-cut or Prepped Vegetables
Pre-cut butternut squash (great to roast or use in a soup, just use quickly or it gets slimy)
Sliced mushrooms (cleaning, trimming, and slicing mushrooms is annoying)
Mirepoix (chopped onion, celery, carrot), which is great for soup/stews – Trader Joe’s
Broccoli and cauliflower florets
Shredded carrots or cabbage (add to salads or stir fries)
Shaved Brussels sprouts (I sautee and add sliced almonds and some parmesan) - Trader Joe’s
Steamed and peeled baby beets
Easy Greens and Flavor Add-ins
Microgreens (easy to add to almost anything, including eggs, grain bowls, and sandwiches)
Salad kits or pre-washed greens
Minced garlic in a jar – Trader Joe’s
Frozen ginger cubes – Trader Joe’s
Peeled fresh garlic – Trader Joe’s
Peeled fresh ginger – Trader Joe’s
Easy Protein Staples for Quick Meals and Snacks
Having a variety of protein options in the fridge, freezer, and pantry makes it much easier to put together balanced meals and snacks.
Some of my favorites include:
Chicken shawarma thighs (great for grain bowls with farro, roasted veggies or greens, and tzatziki) – Trader Joe’s
Caramelized onion and bell pepper turkey patties (pair with microgreens, pepperjack cheese slices, sandwich pickles, and brioche buns) – Trader Joe’s
Smoked salmon
High-protein tofu (I make a quick marinade with garlic powder, soy sauce, olive oil, nutritional yeast and rice or apple cider vinegar, and then bake at 425F) – Trader Joe’s
Marinated tofu (eat cold on a salad, or throw into a stir fry or grain bowl)
Steamed lentils (great in salads or can do a lentil bolognese sauce) – Trader Joe’s
Chicken sausage
Rotisserie chicken (use in grain bowls, sandwiches, wherever)
Pre-cooked/grilled chicken breast
Canned beans (all kinds)
Canned trout – Trader Joe’s
Canned tuna fish (currently obsessed with Fishwife tuna in spicy olive oil from Costco)
Frozen shelled edamame or edamame in the pod
String cheese, Babybel cheeses
Sliced cheese and grated cheese
Sliced turkey or other deli meat
Feta cheese (put in eggs, grain salads, etc)
Kefir or other drinkable yogurt
Greek yogurt and cottage cheese
Eggs (when I need a really fast meal, it often involves eggs)
Nut butters (to put on waffles, toast, fruit, or from the spoon)
Grains and Carbs That Make Meals and Snacks Easy
These are the building blocks for quick meals like grain bowls, wraps, or simple weeknight dinners.
Quick-cooking farro (dry) – Trader Joe’s
Dry quinoa, rice, pasta, couscous etc if you have time to make
Frozen microwaveable rice (for those times you forget to make rice early enough and need it now) – Trader Joe’s
Ready-to-cook pizza dough (great for DIY pizza night with your favorite pizza sauce, shredded cheese, and toppings)
Ready-to-heat pasta (Barilla has it in a pouch)
Tortillas, english muffins, crumpets, pita, sliced bread, etc
Frozen waffles (great pre-run)
Frozen mini croissants (my kids love these) – Trader Joe’s
Frozen mushroom risotto (just add a protein and some extra veg) – Trader Joe’s
Any of your favorite cereal to have with milk/soy milk
Any of your favorite granola to put on yogurt (I love TJs Almond Butter Granola and Purely Elizabeth granolas)
Ready-to-Heat Meals for Busy Nights
Sometimes the easiest solution is having a few ready-made meals available that are simply a heat and eat situation. You can always "upgrade" one of these meals by adding some extra veg, protein, or whatever the meal needs. For example, I may add some spinach to a prepared soup, as they don't always have that much veg.
Lentil soup (canned or refrigerated) – Trader Joe’s, but other stores have this too
Other soups you enjoy (there are SO many good ones, either in a can, carton or in the refrigerated section of many grocery stores)
Chicken gyoza (have alone or combine with miso ginger broth, frozen shelled edamame, and finish with a little chili onion crunch) – Trader Joe’s
Frozen bean or meat burritos
Frozen chicken burrito bowl – Trader Joe’s
Frozen cheese pizza (helpful for nights when you need something fast for the kids)
Any other balanced meal your grocery store sells that you find appealing!
Flavor Boosters That Make Simple Meals Taste Great
These are some of my favorite meal prep shortcuts to add flavor quickly.
Chili onion crunch – Trader Joe’s
Pitted olives (add to grain or regular salads, snack plates, tuna salad, etc)
Pickles (I love chopping up and adding to tuna or egg salad, putting on sandwiches etc)
Marinated artichokes (put in salads, on top of a sheet pan meal with protein and veg)
Sun-dried or slow-roasted tomatoes (another great one for sandwiches, grain salads etc)
Tzatziki
Almond chipotle dip (use as salad dressing, on sandwiches, with eggs) – Trader Joe’s
Bitchin’ Sauce (lots of great flavors)
Salsa (for eggs, burrito bowls, etc)
A variety of nuts and seeds (for snacking, salads, oatmeal or yogurt bowls)
Ground flaxseeds (I use this in smoothies, can't taste it, also in baking)
Using Meal Prep Shortcuts to Build Balanced Meals
Having convenient ingredients on hand is helpful, but the real goal is being able to quickly put together meals that are satisfying and nutritionally balanced.
When I’m thinking about meals, whether it’s breakfast, lunch, or dinner, I usually aim to include a few key components:
Carbohydrates for energy
Protein for muscle repair and satiety
Fruits and/or vegetables for fiber, carbs, and micronutrients
Healthy fats and flavor boosters for satisfaction and taste
For snacks, I always aim to include carbs for energy + protein, fiber, and/or fat to fill you up.
The nice thing about many of the meal prep shortcuts listed above is that they make it easy to combine these components without a lot of prep work.
Here are a few simple examples:
Quick grain bowl: Farro or frozen rice + chicken shawarma + roasted or frozen vegetables + tzatziki (can also sub in tofu and chili onion crunch)
Simple lunch salad: Salad kit or greens + tuna or chicken + canned chickpeas + avocado, nuts and/or olives + bread product on the side and/or fruit/juice
Quick sandwich: Whole grain bread + rotisserie chicken or sliced turkey or tofu + optional cheese + fav condiments/sauces (mustard, hummus, almond chipotle dip, etc) + microgreens + fruit/juice on the side
Dumpling bowl: Chicken gyoza or wontons + broth + frozen edamame + chili onion crunch
Fast breakfast: Frozen waffles or toast with peanut butter + kefir or yogurt + fresh or frozen fruit
Satisfying snack: Apple slices + string cheese + a small handful of trail mix
These kinds of simple combinations make it much easier to eat well even on days when you don’t have the time or energy to cook a full meal from scratch.
For athletes and active people, balanced meals like these are key to supporting training, recovery, and steady energy levels throughout the day.
Remember: We have to fuel our training and our life… and a lot of us are more active in our day-to-day routine than we think (chasing kids, cleaning house, running errands, walking the dog, etc).
Need Help Fueling Your Busy Life and Training?
Healthy eating doesn’t require cooking everything from scratch. A well-stocked fridge, freezer, and pantry with a few strategic meal prep shortcuts can make it much easier to put together balanced meals, even on the busiest days.
Whether you’re feeding a family, fueling training, or just trying to get through a hectic workweek, having convenient ingredients on hand can make a big difference.
And while I love Trader Joe’s and Costco to find these kinds of staples, many of these same types of foods are available at most grocery stores.
The key is finding the shortcuts that work for you and keeping them around so healthy meals are always within reach.
If having a well-stocked fridge, freezer, and pantry makes your busy week easier, I can help you personalize your nutrition plan to match your lifestyle and goals. I offer a variety of virtual nutrition services to support both your everyday nutrition and athletic performance.
My monthly membership, Fuel for Life Crew, gives you direct access to me along with a supportive community of active people who are working on their nutrition just like you.
Members get the opportunity to ask questions, connect with others, and attend live monthly masterclasses on a variety of nutrition topics (with replays available). You’ll also get access to my full library of nutrition resources, all for $39/month, cancel anytime.
If you’re ready for a more personalized and in-depth approach, 1:1 nutrition coaching might be the best fit. This option is ideal if you’re looking to improve your fueling habits, address ongoing nutrition challenges, and better support your health and performance. You can fill out a new client inquiry form here.
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