Skip to content
4 Meal Prep Hacks To Live By - Teri Cochrane

4 Meal Prep Hacks To Live By

Meal prepping. We feel better (and eat better!) when we do it, but when a busy week is stacked against us, it can feel like a major hassle. 

Take the pain out of cooking a week’s worth of meals by trying some of my easy hacks to cut down on prep time and maximize your daily nutrition. 

Roast a Sheet Pan of Veggies

Instead of spending multiple hours roasting individual vegetables for specific meals, maximize your time by doing a grand roast on Sunday night, ensuring you have a nutritious side or salad-topper to reach for during the week. 

Rinse any and all hard vegetables in your fridge (carrots, eggplant, zucchini, celery, sweet potato, etc) and cut them into like-size pieces (or buy them pre-cut). In a bowl, mix the vegetables with olive oil, salt, pepper, fresh herbs and whatever seasonings you prefer. Transport the veggies to a sheet pan and roast at 375 degrees for 15-20 minutes, or until veggies are golden brown. Store vegetables in a glass tupperware and eat throughout the week. 

Use Brown Rice as a Base

Brown rice is almost universally nutritious, makes a great base for any meal, and can add carb value to salads. On Sunday night, make two cups of brown rice - be sure to salt and season it in the pan! - and store in a glass container for easy access. 

Get Stewing

One of the best convertible meals for no-brainer meal prep is to make a pot roast and convert the leftovers into a broth or soup. For your Sunday night meal, make an elk, venison or bison roast. Use the leftover meat as a topper for salads or a main course alongside your roasted veggies and rice. Note that you don’t want to store any leftovers for more than 3-4 days - instead, freeze them!

Add the leftover bones, fat, skin, etc to 3-4 cups water, salt, and boil. Strain and use as a collagen-rich bone broth to sip during the day, or as a base for roasted veggie soup. 

Beyond Overnight Oats

If breakfast is a hassle, freeze it! On Sunday, make 4-5 servings of oatmeal and flavor to taste with cinnamon, maple syrup, nuts and seeds. (Frozen fruit is a great addition.) Divide oats into 4-5 glass mason jars and freeze. Every morning, simply grab your mason jar and microwave or submerge the jar in warm water until oatmeal is warm, then serve with fresh fruit if desired. Great for on-the-go living!

With these meal-prep hacks in tow, you're sure to make a beautiful spread that will see you through the week!

To The Tru Of You,
Teri Cochrane

Previous article The Teri Cochrane Blueprint