One thing I’ve learned as a parent: meal prep can be a life saver! It can also be a bonding session with your children.
I typically invlove my children in their school meal prep like when I do the weekly shop I will ask them what they would like and simple meals like hotdogs and pasta with vege , is something that any child can learn to do with ease.
It also helps me to develop skills and healthy eating habits in them from a young age. My 15 year old, makes her own lunches to school now and my 11 year old can pack hers and her brother’s lunches. The 7 year old is a work in progress, more food ends in his tummy than in the bento box!
Meal prepping can save you hours each week, reduce stress, and help the whole family eat healthy and bond as a family.
With just a little planning, you can prepare breakfasts, lunches, snacks, and dinners ahead of time.
Here are 10 easy meal prep ideas perfect for parents on the go, complete with product suggestions and recipe inspiration.
1. Overnight Oats in Mason Jars
Start the morning stress-free with ready-to-eat oats. Layer oats, chia seeds, fruit, nuts, and a drizzle of honey in mason jars the night before. Simply grab and go in the morning.
Example: Try Ball Mason Jars for durable, stackable storage. These are amazingly practical and come with cute little labels as well!
HYCKee 4oz Mason Jars, 16 Pack Mini Canning Jars with Regular Lids for Jelly Herbs Spice Honey Storage, Small Glass Jars Candle jars, Extra Lids Tags Label Included
Pair with recipe ideas from Fantastic Overnight Oats. Perfect Fitness Breakfast for Adults and Kids by Diana April (Author) for endless flavor combos.
2. Mini Frittatas
These versatile and delicious bakes are a hit with my family. Bake a batch during the weekend, involve your kids in the chopping and prepping and voila!
Bake eggs with vegetables, cheese, meat, chicken, salmon and herbs in muffin tins for bite-sized, protein-packed breakfasts or snacks. The options are endless! And it is so much fun trying new variations and recipes.
Tip: Use these silicone muffin cups for easy removal and cleanup. These mini frittatas are perfect for portion control and can be frozen for later use.
3. DIY Lunch Wraps
Wraps are so versatile and kid-friendly. They stay fresh for a few days and are so filling. Veg, meat, chicken, fishfingers, cheese, left over spaghetti bolognese you name it, the options are endless!
Prepare wraps with lean protein (turkey, chicken, tofu), cheese, and fresh veggies, then slice into small portions.
I typically make a batch and portion them out for 2 or three days. And they taste great hot or cold.
Tip: Store in airtight containers like OXO Good Grips Lunch Containers to keep them fresh for a few days. These come in a number of different sizes. Or these Sistema Lunch Sandwich Boxes.
4. Mason Jar Salads
Salads and greens! How do you get your kids to eat more of these? And how can we make them for school or work without it getting all soggy and wilted? Or Salad sauce leaking and creating a mess.
Well, I have just the thing for you!
Layer salads in mason jars with dressing at the bottom, followed by grains, protein, and veggies. Shake when ready to eat. Delicious fresh Salads.
Example: Weck Jars are leakproof and stylish for packing lunches. Use colorful veggies and grains to keep it fun for kids.
These TempFoo Overnight Oats Jar Containers, are so incrediably versatile and practical for salads, oats, pasta and come with a attached spoon.
And for inspiration try Mason Jar Salads and More: 50 Layered Lunches to Grab and Go by Julia Mirabella (Author) for healthy, super quick and easy to prep.
5. Snack Boxes
My children sometimes just feel like the munchies. Or my husband just want a quick snack to give a burst of energy, so finding the perfect snack boxes was really useful!
I use small containers or bento boxes for portioned snacks: nuts, fruits, cheese, crackers, or yogurt.
Example: These Everusely Stainless Steel Containers with Lids are durable, eco-friendly, and perfect for assembling healthy snack boxes for the whole family.
6. Batch-Cooked Proteins
Whenever, I use the oven or grill, I would marinade and prep for multiple meals. It saves electricity, time and effort.
Grill, roast, or bake chicken, fish, or tofu in advance for multiple meals. Cook in bulk on weekends, then portion into containers for lunches and dinners throughout the week. It is save you so much time and energy!
Tip: Freeze individual portions in reusable silicone bags to extend freshness.
7. Frozen Smoothie Packs
I love smoothies and prefer them as my go to breakfast. I can sip on them while dropping off the children and driving to work. But the hassle of cleaning and preparing all the vegetables and fruits not to mention cleaning and putting away the blender. So, I needed to make my life easier and tastier.
So, since I batch prep our meals anyway, I thought why not prep some smoothies as well. A few trial runs later and voila!
I can prep fruits, greens, and even seeds in freezer bags. In the morning, simply blend with milk, yogurt, or a milk alternative for a fast, nutrient-packed breakfast smoothie.
Example: Try including spinach, frozen berries, banana slices, and chia seeds.
8. Veggie Stir-Fry Kits
After a busy day at work, sometimes I am so tempted to just order takeaway and be done with dinner. But no, Mum repsonsiblities come first. So, being the prep queen and meal planner pro that I like to think I am! Here’s my take on a quick and easy take away…
I chop vegetables and store in containers ready to sauté with my protein of choice. I marinde the proteins and store them as well. Stir-fry with my favourite sauce (which can also be prepped and stored in Mason jars!), noodles or rice and voila….. a quick, healthy and satisfying meal in minutes…
Toss everything in the dishwasher afterwards. And put your feet up for a well earned rest!
Photo by Ravi Sharma on Unsplash
Example: Igluu Meal Prep Containers – 20 Pack, 3-Compartment 946ml BPA-Free are a bestseller on Amazon with over 18k purchases. Perfect for storing prepped vegetables for stir-fries or mixed bowls.
9. Homemade Energy Bites
Mix oats, nut butter, honey, and add-ins like chocolate chips, dried fruit, or seeds. Roll into bite-sized snacks.
Tip: Store in the fridge for 1–2 weeks, or freeze for a grab-and-go treat for kids and adults alike.
10. Soup & Chili Portions
And let’s not forget soups, chillis or currys! Especially on cold nights, you just want to come home and have something warm and hearty!
I will cook a big batch of soup or chili and freeze in individual portions for quick lunches or dinners. And almost all freeze well. Nothing beats soup on a cold winter’s night. With some fresh bread.
Example: Check out the book Feeding Littles Lunches: 75+ No-Stress Lunches Everyone Will Love by Megan McNamee & Judy Delaware for easy, kid-friendly recipes. Freeze in Snapware Airtight Containers for meal prep convenience.
For easy on-the-go packing, consider using our top bento boxes for 2025 to make meal prep organized, neat, and stress-free.