Let’s be honest: solo parenting means you’re already doing everything. Cooking healthy meals can feel like one more impossible task — especially when it’s just you in the kitchen, with kids needing attention (and probably complaining about vegetables).
But here’s what I’ve learned: meal prep doesn’t have to be complicated, expensive, or take your whole Sunday. A few smart hacks can save your sanity, your time, and your grocery budget — while still feeding you and your kids well.
Here are my go-to healthy meal prep hacks that work for real life — solo-parent style.
1. Cook Once, Eat 3+ Times
Forget making something new every night. Instead, I batch one thing that can be used a few different ways.
Example:
Bake a tray of chicken thighs Use them for tacos, salad bowls, and wraps throughout the week Same goes for roasted veggies, grains, and sauces. Prep once, remix later.
2. Use the “3-2-1” Method for Simplicity
When I don’t know what to make, I fall back on this formula:
3 – veggies 2 – proteins 1 – carb
I prep them all on one baking sheet or pan, and I’m done. Think: broccoli, sweet potato, and chicken roasted together — served with a side of hummus or dressing.
Minimal dishes. Tons of nutrition.
3. Store Food Ready to Eat
I used to prep a fridge full of “ingredients”… and still feel like I had nothing to eat.
Now I portion full meals into containers I can grab and microwave.
Even just chopping fruit or pre-assembling snack boxes makes a huge difference when you’re in survival mode.
Bonus Hack: Theme Nights
Reduce decision fatigue with a simple weekly structure:
Meatless Monday
Taco Tuesday
Pasta Wednesday
Sheet Pan Meal Thursday
Homemade Pizza Friday
It simplifies your grocery list and makes meals feel more fun (especially for little ones).
Final Thoughts
You don’t have to cook like a chef or prep like a food blogger.
As a solo parent, your time and energy are valuable.
These meal prep hacks aren’t about perfection — they’re about creating just enough ease to help you nourish yourself and your family without burning out.
Small steps = big relief. You’ve got this.
WellWithSamantha 