The holidays are here—and with them come packed schedules, endless to-do lists, and about a hundred opportunities to grab whatever food is closest when you’re running out the door.
That’s why meal prep isn’t just a time-saver—it’s a sanity saver.
Prepping even a few simple meals each week helps you stay fueled, avoid the mid-afternoon crash, and make choices that actually support how you want to feel.
When life gets chaotic, the small habits matter most. A few minutes in the kitchen today can mean the difference between grabbing takeout out of desperation or sitting down to a meal that actually nourishes you.
Here are three simple, crowd-favorite recipes you can prep in under an hour and mix-and-match throughout the week:
1. Buffalo Chili
Packed with protein and full of flavor, this one is a lifesaver on busy nights. Toss everything into a slow cooker or Instant Pot, and let it do the work. Serve it over rice, potatoes, or even cauliflower rice for an easy, comforting meal that reheats perfectly.
Ingredients:
2 lbs chicken breasts
Bone broth - to preference
Primal Kitchen or Noble buffalo sauce, 1- 1.5 bottles
28 oz can crushed tomatoes
1-2 packages of prepared mirepoix (or dice onion, celery and carrots on your own)
Salt, pepper, garlic to taste
Directions:
-Put all ingredients in a dutch oven, slow cooker or instant pot, cover and cook. Dutch oven is about an hour simmer time, slow cooker is 4-6, instant pot is 20 minutes on high pressure. You know it’s done when you can easily fork-shred the chicken.
-Once the chicken is shredded, let it simmer (or sit in the pot if you’re using an instant pot) to absorb a bit of the liquid.
-Serve over starch of choice.
2. Egg Roll in a Bowl
All the flavor of takeout, none of the guilt. This one-pan wonder combines ground turkey or chicken with a slaw mix and your favorite seasonings for a quick, high-protein, veggie-packed meal. Bonus: it’s great for lunches all week long.
Ingredients:
2lbs ground turkey or chicken
1 package of cabbage cole slaw mix and/or shredded brussels sprouts
Coconut aminos
Rice vinegar
Salt, pepper, ginger, garlic (measure with your heart)
Directions:
Sauté meat with salt, pepper, ginger & garlic (minced or powder).
Add veggies, cook until they wilt.
Add coconut aminos & rice vinegar (to taste).
Serve over starch of choice, such as miracle noodles, egg noodles, or cauliflower rice.
3. Simple Chicken Breasts
It doesn’t get easier—or more versatile. Cook up a batch with your favorite spices, portion into glass containers, and pair with sweet potatoes, veggies, or rice. Change up the flavor all week with different sauces—buffalo, BBQ, teriyaki, or taco-style.
Ingredients:
2 lbs chicken breasts
¾ cup bone broth
Salt, pepper, garlic, oregano, turmeric - to taste
Directions:
-Put all ingredients in a dutch oven, slow cooker or instant pot, cover and cook. Dutch oven is about an hour simmer time, slow cooker is 4-6 depending on the heat setting, instant pot is 10 mins of cook time at high pressure. You know it’s done when the chicken easily fork-shreds.
-Portion chicken in glass dishes, pair with sweet potato or carb of choice, and veggies of choice. You can also add sauces for variety - buffalo, bbq, or teriyaki sauces are good, and taco seasoning adds great flavor! Mix and match to keep it interesting throughout the week.
Why Meal Prep Matters (Especially Now)
During the holidays, consistency often takes a back seat to convenience. But that’s exactly when structure helps the most.
When your meals are ready to go:
-You eat with intention, not impulse.
-You save time (and stress) on busy weekdays.
-You keep your energy steady for workouts, work, and family.
Remember—fuel that loves you back doesn’t have to be complicated. A little prep today means your future self gets to breathe easier tomorrow.
So, which one will you make this week?
~Coach Christie