> ## Content Index > Fetch the complete content index at: https://www.boopshq.com/llms.txt > Use this file to discover other available public pages before exploring further. # A Busy Woman’s Guide To Meal Prepping - URL: https://www.boopshq.com/a-busy-womans-guide-to-meal-prepping/ - Published: 2026-10-19T09:35:21.000Z - Updated: 2026-10-19T09:35:21.000Z - Description: Learn how to meal prep around a busy week with simple whole food tips from Salrecca of She Knows Good Food, from shopping online to cooking one-pan meals. - Author: Salrecca Kargbo - Tags: Everyday Nutrition By the time the working day ends, deciding what's for dinner is the last thing most of us want to do, but what if carving out a few hours once a week meant you never had to think about what you'd eat for the rest of the week? That's exactly what meal prepping does for me. > I know that feeling well. I have a busy life juggling several job roles, and like you, I want eating well to feel easy. So I’m going to share the system that allows me to eat meals with purpose, supports my overall health, and allows me to just focus on the demands of my week. For me, meal prepping means: More considered, nutritious meals - Fewer impulsive food choices - More time and money saved. For you, it can mean: - No more 6pm panic about what to eat. - A food shop that goes further. - And a week that feels calmer because the decisions are already made. So here they are: my top tips for meal prepping as a busy woman, built around whole foods that support your health. ## Plan Before You Prep **1\. Get inspiration –** I get a lot of my inspiration from social media, going out to eat restaurants and sometimes from previous meals I‘ve made. Start here first. **2\. Shop online –** If you’re like me, you may not have the time to go into the supermarket and buy groceries, so online food shopping is your best friend. Book a slot that’s convenient for you and have your groceries delivered to your doorstep. **3\. Meal Prep Containers** – They don’t have to be fancy or even matching! I prefer glass, especially for reheating, because research has found that microwaving can increase the release of microplastics and nanoplastics from some plastic containers (1). But use what you have until you can get what you want. ## **Work Smarter In The Kitchen** **1\. Don't Overcomplicate It** Sometimes you just want to be in and out of the kitchen in an hour so you can enjoy the rest of your day. My go to is a whole chicken. It's cheaper, gives me plenty of meat and I can create several meals from it. I might cut it in half and use two different seasonings to make two different flavours, or shred some of the meat for chicken wraps. **2\. Cut Down Time Where You Can** Frozen vegetables are one of my favourite ways to save time in the kitchen. Research on eight common fruits and vegetables found that their vitamin content was comparable to fresh and occasionally higher, with vitamin C higher in some frozen varieties. The exception was beta carotene, which was lower in some frozen vegetables such as peas and carrots, so it’s worth eating a variety. You can use as much or as little as you need and keep the rest for later meals, which is cost savvy too (2). **3\. Add Beans** Beans are a great source of fibre, which supports gut health and regular bowel movements. Higher overall fibre intake has also been associated with a reduced risk of colorectal cancer (3). There are so many varieties on the market, and my favourites are butterbeans and pinto beans. **4\. One-Pan Meals Are Your Bestie** If you can make three to five meals for the week in one pan, why not? It can have you out of the kitchen in an hour and set up for the whole week. ## **Make Food You Genuinely Like** **1\. Make What You Genuinely Like, And What Makes Sense.** Even if you're following a recipe, if it includes tomatoes and you know you hate tomatoes, what is the point of adding them and then disliking what you eat? Think about how foods will reheat too. Roasted potatoes can lose their texture, so I opt for mashed or crushed. Breaded chicken can turn soggy, so I choose grilled or baked, which reheats better. **2\. Choose Vegetables That Last** Choose vegetables that hold up in the fridge after cooking. I tend to go for carrots and other root vegetables rather than courgettes, which can go soft after a few days. **3.Add A Homemade Sauce** Even if I make the same meal all week, two different homemade sauces make a world of difference. I might make a Greek yoghurt sauce with lemon, honey, herbs and salt, then a sweet chilli sauce with sugar, water and chilli flakes, to add variety. Ultimately, meal prep should make life easier, not feel like a chore. My aim is to create nutritious meals with purpose that serve my body well during a busy work week and still taste good days after. Start small, find a system that works for you and make food you genuinely look forward to. That's what makes meal prepping sustainable long term. If you eat well, you feel good, and it shows. **About The Author** Salrecca is the creator behind [She Knows Good Food](https://www.instagram.com/sheknowsgoodfood?ref=boopshq.com), where she shares her passion for whole foods, cooking from scratch and meals with purpose. With a background in physician associate studies and over three years' experience in the NHS, she brings together her interest in wellbeing with a love of food that leads with flavour, encouraging people to see eating as both nourishment and a wonderful experience. Instagram: [@sheknowsgoodfood](https://www.instagram.com/sheknowsgoodfood?ref=boopshq.com) **References** (1) Hussain, K.A., Romanova, S., Okur, I., Zhang, D., Kuebler, J., Huang, X., Wang, B., Fernandez-Ballester, L., Lu, Y., Schubert, M. and Li, Y. (2023) 'Assessing the release of microplastics and nanoplastics from plastic containers and reusable food pouches: implications for human health', Environmental Science & Technology, 57(26). Available at: https://doi.org/10.1021/acs.est.3c01942 (2) Bouzari, A., Holstege, D. and Barrett, D.M. (2015) 'Vitamin retention in eight fruits and vegetables: a comparison of refrigerated and frozen storage', Journal of Agricultural and Food Chemistry, 63(3). Available at: https://pubmed.ncbi.nlm.nih.gov/25526594/ (3) Celiberto, F., Aloisio, A., Girardi, B., Pricci, M., Iannone, A., Russo, F., Riezzo, G., D'Attoma, B., Ierardi, E., Losurdo, G. and Di Leo, A. (2023) 'Fibres and colorectal cancer: clinical and molecular evidence', International Journal of Molecular Sciences, 24(17), 13501\. Available at: https://doi.org/10.3390/ijms241713501