What We’re Loving Right Now: My Favorite Low-Prep Meals for Busy Weeks
Quick & Healthy Meal Ideas That Actually Fit Into Real Life
We all have those weeks. The ones where your calendar feels like a game of Tetris, the laundry pile is plotting a coup, and cooking is definitely not at the top of the list. But here’s the good news — eating well doesn’t have to mean complicated recipes or endless time at the stove.
With a little planning (and the right staples in your fridge and pantry), you can pull together quick, healthy meals that taste like you spent hours — even when they came together in ten minutes flat.
Over the years, I’ve collected a handful of “assembly meals” and make-ahead dishes that save me every single busy week. Some involve light cooking, others are just tossing the right ingredients together. All can be adapted to what you have on hand.
Here are 7 of my favorite low-prep recipes and meal assemblies — plus the pantry staples that make them possible.
1. Easy Chicken Pasta with Feta & Sundried Tomatoes
Why We Love It: Flavorful, versatile, and equally delicious warm or cold.
How to Make It:
Cook your favorite pasta — penne, fusilli, or even orzo works well.
While still hot, toss with Divina’s feta cheese and sundried tomatoes.
Add shredded cooked chicken (rotisserie chicken is a weeknight hero). On slower days, I’ll roast a Pasture Bird chicken and use it in multiple meals.
Optional: Stir in arugula and fresh basil for brightness.
Ingredient Swaps:
Try salmon or white beans instead of chicken.
2. Tinned Fish “Tuna-Style” Salad
Why We Love It: Ready in minutes, high-protein, and surprisingly chic for something from a tin.
How to Make It:
Drain a can of Fishwife tinned fish — or keep the flavorful oil to brush on a toasted baguette.
Mash with mayo and a spoonful of sweet relish.
Serve open-faced on crusty bread or over a green salad.
Ingredient Swaps:
Add fresh herbs, diced celery, or shallots.
Swap relish for diced pickles or capers.
3. Shortcut Niçoise Salad
Why We Love It: Feels special, uses pantry staples, and is endlessly customizable.
How to Make It:
Boil eggs and green beans (I like a 7 minute egg).
Arrange with olives, cherry tomatoes, and your protein of choice (tuna, salmon, or chicken).
For potatoes, skip peeling and boiling — pick up a ready-made herbed potato salad from a market you trust.
Drizzle with olive oil, Dijon mustard, and lemon juice.
Ingredient Swaps:
Asparagus instead of green beans.
White beans in place of meat.
4. No-Cook Lentil Salad
Why We Love It: Trader Joe’s pre-cooked lentils are a lifesaver.
How to Make It:
Open the package (it’s enough for multiple meals).
Mix with salsa, salad dressing, or pre-made bruschetta.
Serve over greens, on toast, or stuffed into a baked sweet potato.
Ingredient Swaps:
Chickpeas or black beans instead of lentils.
Add feta, goat cheese, or roasted veggies for more flavor.
5. Make-Ahead Frittata or Quiche
Why We Love It: Protein-packed, works for breakfast, lunch, or dinner, and reheats beautifully. Add a salad and a glass of wine and it’s like you’re having wine at a French bistro!
How to Make It:
Follow your favorite frittata or quiche recipe — I like A Pretty Life in the Suburbs or Pioneer Woman.
Bake once, enjoy all week.
6. Savory Bread Pudding (Strata)
Why We Love It: Cozy, make-ahead comfort food that rescues leftover bread.
A strata is somewhere between a bread pudding and an omelet — and the best way to use up what’s in the fridge. I hate wasting food, and this is how I give a second life to a good sourdough loaf before it goes stale.
How to Make It:
Assemble the night before while you’re cleaning up dinner.
Swap ingredients based on what’s in your fridge: cheese (as long as it melts), sausage or bacon, greens, and seasonings.
In the morning, let it sit out while the oven preheats.
Bonus tip: Make them in individual glass dishes for easy reheating.
Recipe Inspiration:
7. Make-Ahead Yogurt Parfaits
Why We Love It: Pretty, nutrient-dense, and grab-and-go friendly.
How to Make It:
Layer whole milk or Greek yogurt, a spoonful of jam, and dark chocolate granola in mason jars.
Store in the fridge for quick breakfasts or snacks.
Ingredient Swaps:
Almond or coconut yogurt for dairy-free.
Fresh berries instead of jam.
Granola alternatives: toasted coconut, nuts, or seeds.
Bonus: Force of Nature Burgers (Freezer Hero)
Why We Love It: High-quality protein ready in minutes. We’re big fans of their venison, bison, and beef options — all regenerative agriculture based.
How to Use:
Heat in a skillet, oven, or toaster oven.
Serve bun-less with cheese and greens for a high-protein breakfast or lunch.
Pantry Staples That Make Quick Meals Possible
Keeping the right ingredients on hand is the real secret. My fridge and pantry almost always include:
Tinned fish (Fishwife, Wild Planet)
Pre-cooked proteins (Trader Joe’s lentils, Force of Nature burgers)
Shelf-stable grains & pasta
Flavor boosters (Divina feta, sundried tomatoes, bruschetta, salsa)
Good olive oil & vinegars
Quality condiments (mustards, relish, tahini)
Final Thoughts: Quick Healthy Meals for Busy Women
Eating well during a packed week doesn’t have to mean takeout or complicated cooking. By leaning on pantry staples, pre-cooked proteins, and make-ahead meals, you can keep yourself — and your family — nourished without adding stress.
If you want to stock up on the same high-quality staples I use, I recommend Thrive Market for pantry goods, snacks, and frozen proteins delivered to your door. It’s one of my favorite ways to keep busy weeks delicious and healthy.
FAQ
Q: Can I prep these meals on Sunday for the week ahead?
A: Yes! The frittata, strata, and lentil salad keep particularly well.
Q: How do I make these meals family-friendly?
A: We choose flavor profiles the whole family enjoys (no spicy sausage for us) and the kids love customizing their parfaits!