Mini Meal Prep: Cook Once, Clean Once, Eat for Days

Let’s face it—meal prepping doesn’t always mean setting aside an entire day to make a week’s worth of meals. Sometimes, it’s as simple as doubling or tripling what you’re already making for the day. That’s what I’m showing you in today’s video. [Check out the video below where I walk you through how to meal prep efficiently, even when you’re short on time by making extra portions of what you’re already cooking!]

Click to watch video: How to meal prep with little time

You can also click here to watch the video: https://youtu.be/n5iREKhdugc

Here’s how you can make meal prep work for you in a way that’s quick, practical, and stress-free:

Tip 1: Prep Breakfast and Make Extra

Breakfast is one of the easiest meals to double up on.

Whether it’s pancakes, oatmeal, or muffins, breakfast is perfect for meal prepping because you can make a big batch and have it ready for the week. Plus, breakfast doesn’t have to be limited to mornings—it works great for lunch or dinner too (hello, brinner!).

Here’s how to make it work:

Double or triple recipes: Make extra portions of your favorite breakfast foods and store them in the fridge or freezer. This way, you’ll always have a quick, healthy option on hand.
Pancakes and muffins: These can be reheated quickly, and you can even add different toppings or flavors throughout the week to switch things up.

Need some inspiration? Check out this video on meal prepping pancakes: Meal Prep Pancakes on YouTube.

It’s a simple and delicious way to make breakfast in bulk.

By prepping breakfast in advance, you’re not just saving time—you’re ensuring you and your family have a nutritious start to the day without the morning rush.

Tip 2: Get the Kids Involved

Double up, divide tasks, and conquer.

Even when you’re doubling or tripling a recipe, it doesn’t have to take extra time—especially if you get the kids involved. By delegating tasks, you can speed up the process while empowering them with valuable kitchen skills. Here are a few ways to make it fun and efficient:

Younger kids: Let them chop soft veggies like bell peppers or mushrooms with a butter knife.
Older kids: Have them mix, measure, or stir ingredients. They can also help with setting up your cooking space or cleaning as you go.
Teens: Assign them larger responsibilities like handling the stove or oven safely. They can even take charge of one of the dishes you’re doubling.

By getting the family involved, you’ll be able to make larger quantities without all the extra work on your end!

Tip 3: Multitask While You Cook

Making one dish? Prep the next.

When you’re already in the kitchen cooking, multitasking is your best friend for maximizing meal prep without feeling overwhelmed. The key is to use the time when one dish is cooking to prep ingredients for your next meal. It’s not about doing everything at once, but rather making the most of your time while you’re already cooking.

Here’s how to do it:

Prep all your veggies at once: If you’re chopping onions or carrots for one dish, go ahead and chop enough for the rest of your meals this week. Store the extras in the fridge or freezer so they’re ready to go when you need them.
Cook multiple things at once: While you’ve got noodles or rice on the stove, start on another dish like a soup, stir-fry, or casserole. For example, while I’m cooking noodles, I’m already starting on a sweet potato soup using similar ingredients. This way, I’m prepping two meals without extra effort.
Batch-cook grains or proteins: If you’re making quinoa or lentils, cook extra so you can use them in salads, bowls, or wraps throughout the week. It’s a small step that can save you tons of time later.
Use downtime wisely: While something is baking or simmering, use the time to clean up, set up for your next dish, or start packing away meals for the week.

Multitasking allows you to prepare multiple meals in the time it would take to cook just one, which is perfect for busy weeks when you need quick, ready-made options. The more efficient you are with your time in the kitchen, the less stressed you’ll feel about getting meals on the table.

Tip 4: Invest in Larger Cookware

Bigger pots, bigger portions, less effort.

One of the easiest ways to make meal prepping more efficient is by using the right tools—specifically, larger cookware. When you’re cooking for a family or meal prepping for multiple days, it’s essential to have pots, pans, and baking sheets that can handle bigger portions. This way, you can double or triple recipes without needing to cook multiple times, saving time and energy in the long run.

Why Invest in Larger Cookware?

Cook more at once: With larger pots and pans, you can easily prepare meals in bulk. For example, instead of making one batch of soup or pasta, you can make enough for the entire week, portion it out, and store the extras.
Save time and effort: When you can cook bigger portions, you’ll cut down on the number of times you have to cook throughout the week. You’ll also avoid the constant back-and-forth of refilling smaller pots or pans. It’s a true time-saver.
Less cleanup: Cooking large batches in one go also means fewer rounds of dishwashing. Fewer pots and pans to wash means you’ll spend less time cleaning up after meal prep, which is always a win.

What Should You Invest In?

Large pots for soups, stews, and pasta: A good-sized pot (5 quarts or more) will allow you to make large batches of soups, stews, or pasta. You can cook once and have plenty of leftovers to freeze or refrigerate for later in the week.
Large baking sheets and pans: Whether you’re roasting vegetables, baking bread, or making a sheet-pan dinner, a larger baking sheet allows you to cook more food at once, helping you get ahead with minimal effort.
High-quality storage containers: Don’t forget about storage. Invest in a set of sturdy, reusable containers to store your prepped meals. You’ll want containers that are freezer-friendly and easy to reheat.

For my family’s meal prep today I used our 17″ Cast Iron Skillet my husband purchased for us from Amazon.

It’s been a game-changer. Having the right tools makes meal prepping faster and more efficient, allowing you to create large portions with minimal hassle.

Tip 5: Keep It Flexible

One meal base, multiple ways.

One of the best parts of meal prepping is how versatile it can be. You don’t always have to stick to a rigid plan—especially when you’re working with what’s already in your fridge or pantry. A great way to stay flexible is by creating meal bases that can be easily transformed into different dishes depending on your mood or what ingredients you have on hand. This keeps things interesting and prevents your meals from feeling repetitive.

Here’s how to keep things flexible:

Example 1: Noodles

Let’s say you’ve made a big batch of noodles for meal prep. Instead of sticking to just one flavor profile, you can easily switch it up:

Asian-Inspired: Add coconut aminos or soy sauce, sesame oil, garlic, and ginger. Throw in some fresh or stir-fried vegetables, and top with green onions and sesame seeds.
Italian-Style: Turn those same noodles into an Italian dish by adding crushed tomatoes, olive oil, garlic, and Italian herbs like basil, oregano, and parsley. Toss in some roasted veggies like zucchini or bell peppers, and you’ve got a completely different meal.

Example 2: Grains

Grains like quinoa, rice, or farro are incredibly versatile and can be used in a variety of dishes throughout the week:

Mexican-Inspired Grain Bowl: Mix your grains with black beans, corn, salsa, avocado, and a squeeze of lime. Add a sprinkle of cumin and chili powder for extra flavor.
Mediterranean-Style Grain Salad: Toss the same grains with cucumber, tomatoes, red onion, olives, and a simple lemon-olive oil dressing. Add fresh herbs like parsley or dill, and you’ve got a fresh, vibrant meal.

Example 3: Stir-Fried Veggies

When you’re making a big batch of stir-fried vegetables, keep them neutral in flavor so you can easily repurpose them in different dishes:

Asian Stir-Fry: Add soy sauce, hoisin sauce, garlic, and ginger for a flavorful Asian dish.
Southwest Veggies: Use the same veggies in a wrap or grain bowl by adding chili powder, cumin, and lime for a Mexican twist.
Italian Roasted Veggies: Drizzle with olive oil, balsamic vinegar, and Italian seasoning to turn them into a side dish for pasta or a salad topper.

Example 4: Legumes

Legumes like lentils, chickpeas, or black beans are also great bases for various meals:

Lentil Soup: Cook lentils with onions, garlic, carrots, and vegetable broth. Serve as is or blend for a creamy version.
Lentil Taco Filling: Take those same lentils, season with taco spices like cumin and paprika, and serve them in taco shells or burritos.

Why Flexibility Matters

When you keep your meal prep flexible, you’re giving yourself options. This approach not only saves time but also prevents meal fatigue—you’re not stuck eating the same thing every day. Flexibility allows you to get creative with your meals while still sticking to your meal prep plan. By starting with versatile meal bases like noodles, grains, or veggies, you can transform your dishes into whatever you’re craving at the moment.

Tip 6: Prep Nutrient-Dense, Filling Meals for Teens

Because growing teenagers are always hungry!

If you’ve got growing teens in the house, you know how quickly they can empty the fridge! That’s why meal prepping nutrient-dense, filling meals is essential. Plant-based meals are perfect for this—they’re loaded with fiber, protein, and healthy fats to keep them full and energized all day.

Here are some great options to meal prep for hungry teens:

Grain Bowls: Use quinoa, brown rice, or farro as a base and add in veggies, beans, and a simple dressing. You can change the flavors throughout the week by swapping out toppings or sauces.
Burritos or Wraps: Prep a big batch of beans and grains, then wrap them up in tortillas with avocado, salsa, and greens. Perfect for grab-and-go meals that are satisfying and nutrient-packed.
Pasta Dishes: Pasta isn’t just about carbs—it can be a great source of protein, too. By using high-protein pasta like lentil or chickpea pasta, you can turn a classic dish into a powerhouse meal. Add a plant-based protein like tofu, tempeh, or beans along with sautéed veggies for a balanced, hearty meal. You’ll be giving your teens the protein and nutrients they need to fuel their busy days.

And don’t forget, here’s one of our very own plant-based favorites:

Chickpea Salad

This salad is a nutrient-dense powerhouse, packed with protein, fiber, and healthy fats. It’s perfect for prepping in large batches and can be used in sandwiches, wraps, or as a side dish. For the full recipe, check out How to Make the Best Chickpea Salad.

Tip 7: Bake in Bulk – Explore our new Fall Recipes!

Because meal prepping doesn’t have to be all savory!

Prepping delicious treats in bulk is a great way to have something on hand for breakfast, snacks, or even dessert throughout the week. And let’s not forget, fall is the perfect time for cozy, spiced recipes that the whole family will love.

Here are some of our favorite fall recipes you can easily prep:

Bread-making magic: If you’re in the mood to prep homemade bread, check out our Bread-Making Video on YouTube.

Nothing beats the smell of fresh-baked bread, and making multiple loaves at once ensures you’ve got bread for the week—whether for sandwiches, toast, or just enjoying it fresh from the oven.

Try our newest fall baking recipes: Cranberry scones, ginger spice coffee cake, and clove doughnuts—delicious, easy to make, and perfect for meal prepping!

Check out the full video here: Fall Baking Recipes on YouTube and the detailed recipes in our blog: 3 Easy Fall Baking Recipes to Try This Week.

Tip 8: Cook Once, Clean Once, Eat for Days

The ultimate time-saving mantra for meal prep.

The heart of effective meal prepping is efficiency. By cooking large portions, you save yourself from the daily grind of cooking and cleaning every single day. It’s all about putting in a little extra effort upfront so that your meals are ready to go throughout the week, with minimal fuss. Let’s break it down:

Why It Works:

Save time on cooking: When you cook once for a few days, you cut down on the time you spend in the kitchen. Think about it—if you’re making pasta, pancakes, or even a batch of roasted veggies, just make double or triple. The extra portions can be stored in the fridge or freezer, so all you need to do is reheat them when you’re ready to eat.
Less cleaning: The beauty of bulk meal prepping is that you clean everything once. Instead of doing dishes after every meal, you’re only washing pots, pans, and prep tools once after cooking in bulk. That means more time to relax and enjoy your food rather than worrying about the constant cycle of cooking and cleaning.

How to Make It Happen:

Batch cooking: Whether it’s a big pot of soup, chili, or stir-fried noodles, cook more than you need and store the extras. You’ll have meals ready to go for the next few days, saving time and energy during the week.
Double recipes: Make double batches of things like grains, roasted veggies, or sauces. Store them separately so you can mix and match throughout the week to create variety without extra cooking.
Freeze extra portions: Invest in good storage containers and freeze extra portions for future meals. This is especially great for meals like soups, stews, casseroles, and bread. When you’re in a pinch, just thaw and heat for a homemade meal in minutes.
Create a meal rotation: You don’t have to cook a completely new dish every day. By meal prepping with variety in mind, you can rotate between a few core dishes throughout the week. For example, you can pair prepped noodles with different sauces or veggies to create new flavor profiles, or use the same batch of roasted veggies for salads, wraps, and grain bowls.

The Slogan:

Remember, the key to successful mini meal prep is this simple mantra: Cook once, clean once, eat for days. Whether you’re prepping for a big family or just want to save time during a busy week, this approach keeps meal prep efficient and stress-free.

Conclusion: Cook Once, Clean Once, Eat for Days

Meal prepping doesn’t have to take up an entire day. With these simple tips, you can make extra portions of your meals in just an hour or so, and the best part? You’re setting yourself up for success with very little extra effort. By doubling or tripling what you’re already cooking, you’re not just saving time—you’re prepping multiple meals in one go.

Now, imagine if you did this just two or three times a week. Think of how many meals you’d have ready for breakfast, lunch, or dinner, without having to cook every day. It’s all about making the most of your time in the kitchen—less stress, more efficiency.

Remember, meal prepping isn’t just about the time saved—it’s about the freedom you gain. With the right tools, like larger cookware, and the right mindset, you can breeze through the week knowing you have nutritious, plant-based meals ready to go. So, embrace the idea of “Cook once, clean once, eat for days,” and see how much easier your weekly routine can become.

For more detailed tips and tools we use, don’t forget to check out our affiliate link here to make sure your kitchen is fully prepped too!

Happy prepping!