Effortless 21 Day Fix Lazy Meal Prep: Quick & Healthy Meals for Busy Weeks

Completely lost on where to start with food prep? These 21 Day Fix Lazy Meal Prep ideas will help you prepare either breakfast, lunch, dinner, or sides for the week without feeling like you’re spending hours in the kitchen. This post contains affiliate links for products I’m obsessed with.

Let’s be honest, the thought of spending an entire Sunday chained to the kitchen can be daunting, especially when life gets hectic. As a work-from-home mom, I confess I’ve drifted away from the intensive, fridge-full meal prepping routine. My schedule often allows for more flexibility, meaning I can cook throughout the week. Plus, I’m constantly testing new recipes and love the freedom to try new dishes on a whim, which doesn’t always align with a rigid meal prep plan.

However, as life inevitably picks up pace, having some food prepped ahead of time becomes a game-changer. It means we’re far less likely to resort to ordering takeout for dinner or grabbing a greasy breakfast sandwich from the drive-thru after preschool drop-off. I’m sure I’m not the only one who struggles with this balance.

Embracing the Art of Lazy Food Prep

My secret? Lazy food prep. Yes, you heard me right, lazy. While I wouldn’t describe myself as lazy in general, I am absolutely committed to lazy recipes when it comes to the kitchen. My 21 Day Fix Lazy Zucchini Enchilada Skillet, 21 Day Fix Lazy Butternut Squash Lasagna, and 21 Day Fix One Skillet Lazy Zucchini Lasagna are perfect examples. Because, honestly, I need at least one area of my life to be effortlessly simple!

Lazy meal prep isn’t about cutting corners on nutrition or flavor; it’s about strategic cooking that fits into your busy life. My favorite type of food prep is something I can tackle in short bursts – 5 minutes here, 20 minutes there. I gravitate towards recipes that don’t demand constant supervision, excessive chopping, or prolonged standing by the stove. The goal is to maximize efficiency, allowing me to do all the other things life throws my way while still maintaining a healthy eating plan.

One of the most effective strategies for lazy meal prep is to multi-task. Prepping ingredients or even a whole dish while I’m already making dinner for that evening is incredibly helpful. This is where appliances like the Instant Pot truly shine, pulling double duty and saving precious time.

The bottom line is simple: you absolutely do not need to dedicate entire hours to the kitchen to reap the benefits of meal prep and stay on track with your 21 Day Fix goals. I’ve curated a list of my favorite easy-to-prep, low-maintenance recipes that allow you to sneak in a little prep here and there. These dishes are designed to help you stay compliant with your plan without demanding a huge time commitment.

Lazy Meal Prep for Breakfast: Start Your Day Right

Mornings can be a race against the clock, but with these lazy breakfast prep ideas, you can wake up to a healthy, delicious meal ready to go. No more skipping breakfast or reaching for unhealthy options!

• Instant Pot Steel Cut Oats using the Delay Start Button: This is a true game-changer for busy mornings. Simply toss water, steel-cut oats, and a pinch of salt into your Instant Pot, set the delay start timer, and go to sleep. You’ll wake up to a hot, creamy, and healthy breakfast waiting for you. Double the batch to have breakfast for several days, making your mornings even smoother!
• Healthy Sheet Pan Breakfast with Sweet Potato, Brussels Sprouts, and Bacon (21 Day Fix): Prep this vibrant breakfast ahead of time by chopping and roasting your veggies and bacon. When you’re ready to eat, simply warm it up and top with a perfectly runny egg for a satisfying and complete meal. It requires minimal chopping upfront and delivers maximum flavor.
• 21 Day Fix Overnight Oats: Your future self, especially on a rushed morning, will thank you for taking just 5 minutes the night before to assemble these. Combine oats, liquid, and your favorite add-ins in a jar, refrigerate, and a wholesome, grab-and-go breakfast is ready when you are. The customization options are endless, keeping breakfast exciting all week.
• 21 Day Fix Baked Oatmeal Jars: Get the kids involved in preparing these fun and portable oatmeal Mason Jars! They’re incredibly simple to make, perfect for individual portions, and travel well for the whole family. Alternatively, try the even more hands-off Instant Pot Baked Oatmeal version for ultimate convenience.
• Instant Pot Hard Boiled Eggs: Making hard-boiled eggs in the Instant Pot couldn’t be easier. They consistently come out perfectly cooked, and best of all, they are an absolute dream to peel. Prep a large batch for quick snacks, salads, or a protein-packed breakfast component throughout the week.

Lazy Lunch & Dinner Prep: Effortless Meals All Week

Say goodbye to last-minute mealtime stress! These lunch and dinner ideas are designed for minimal effort and maximum flavor, keeping you nourished and on track with the 21 Day Fix.

• 21 Day Fix Salsa Lime Chicken (Instant Pot/Slow Cooker): This recipe is the epitome of “dump and go.” Simply add chicken and a few ingredients to your Instant Pot or Crock Pot, and let it do all the work. The tender, flavorful chicken is incredibly versatile – use it as a filling for tacos, burritos, salads, or my Healthy Instant Pot Airfryer Chicken Taquitos.
• Shredded Mexican Chicken | Carrie Elle: This recipe takes lazy meal prep to the next level by allowing you to cook your Mexican chicken directly from frozen in the Instant Pot. No thawing required, just pure convenience and delicious results perfect for meal bowls or wraps.
• Freezer Prep Taco Meat: Imagine prepping a huge batch of taco meat in just minutes of cook time. Even better, when hunger strikes, you can defrost it in a mere minute, making weeknight dinners incredibly fast and easy. It’s perfect for tacos, nachos, or topping salads.
• Crock Pot Spaghetti Squash and Meat Sauce | Instant Pot Spaghetti Squash and Meat Sauce: This brilliant recipe allows you to cook your spaghetti squash and a delicious homemade meat sauce together in one pot. The sauce requires almost no prep, meaning a wholesome, comforting meal is ready with minimal fuss.
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  Instant Pot Chicken Tortilla Soup {21 Day Fix}: With minimal chopping required, this soup is an amazing make-ahead option for lunches throughout the week. It’s hearty, flavorful, and freezes beautifully, so you can always have a healthy meal on hand for those extra busy days.
• 21 Day Fix Salsa Verde Pork {Slow Cooker/Instant Pot}: Just as ridiculously easy as the salsa lime chicken, this tender and flavorful pork is another “dump and go” superstar. It’s incredibly yummy and perfect for tacos, sandwiches, or alongside a simple side.
• 21 Day Fix Instant Pot Asian Chicken or 21 Day Fix Asian Style Crock Pot Chicken: Using common pantry items, you can quickly whip up the marinade for these delicious chicken thighs. Then simply “dump and go” into your Instant Pot or slow cooker. Come back to a flavorful meal that can be made even easier by using the Instant Pot for a one-pot meal, especially when paired with Freezer Friendly Instant Pot Brown Rice.
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• How To Make Taco Meat From Frozen | The Foodie and the Fix: This genius method truly embodies ultimate lazy cooking. Being able to cook ground meat directly from frozen means even less planning and prep work, allowing you to whip up taco night on a moment’s notice.
• 21 Day Fix Homemade Tomato Sauce: I love putting a pot of this flavorful sauce on the stove while I’m already making another dinner. Whatever isn’t used within a few days can be easily frozen for later, ensuring you always have a healthy, homemade base. Use it in dishes like 21 Day Fix Spinach and Sausage Lasagna Roll Ups, 21 Day Fix Lazy Butternut Squash Lasagna, or simply over 21 Day Fix Make Ahead Meatballs and zoodles!

  

Essential Lazy Sides: The Foundation of Any Meal

Having healthy, prepped sides on hand makes building balanced meals throughout the week incredibly simple. These recipes focus on hands-off cooking methods, allowing you to multi-task.

• How to Prep Spaghetti Squash [+ Recipes!]: Learn four different, hands-off ways to prep spaghetti squash. You can roast it, microwave it, or cook it in your Instant Pot or slow cooker – all while you’re busy with other tasks in the kitchen. Having prepped spaghetti squash means a healthy pasta alternative is always within reach.
• Freezer Friendly Instant Pot Quinoa: The Instant Pot makes cooking a large batch of quinoa incredibly quick and effortless. Once cooked, portion it out and freeze it. You’ll have a healthy, gluten-free grain ready to add to salads, bowls, or as a side dish whenever you need it, saving you precious cooking time during the week.
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  How to Meal Prep Sweet Potato Toast: A fantastic and healthy alternative to traditional bread, sweet potato toast can be prepped in minutes. Cook a batch of sliced sweet potatoes in the oven or air fryer, and you’ll have versatile bases for savory or sweet toppings all week. Or, for ultimate ease, use your Instant Pot to bake up a bunch of Sweet Potatoes (thanks, Carrie Elle!) to use as sides or healthy bases.
• Freezer Friendly Instant Pot Brown Rice: Similar to quinoa, the Instant Pot is perfect for batch cooking brown rice. Prepare a large quantity, then freeze individual portions. This means you’ll always have a whole-grain side ready for any meal, eliminating the need to cook rice from scratch every time.

I absolutely LOVE my Instant Pot for meal prep! For even more brilliant and easy ideas, be sure to check out this Healthy Instant Pot Meal Prep post from The Foodie and The Fix.

Homemade Dressings and Spice Mixes: Flavorful & Fresh

Elevate your lazy meal prep by making your own dressings and spice mixes. They’re quick to put together, taste fresher, and allow you to control the ingredients, avoiding unnecessary sugars, salts, and preservatives found in store-bought versions.

• Maple Cider Vinaigrette: A versatile and flavorful dressing that can be whisked together in minutes and stored in the fridge for a week. Perfect for salads, marinades, or drizzling over roasted vegetables.
• Simple Strawberry Balsamic: A lighter, fruitier dressing that adds a gourmet touch to salads or grilled chicken. Easy to blend and a fantastic way to enjoy seasonal flavors.
• 21 Day Fix Salt Free Taco Seasoning: Pre-mixing your own spice blends means less fuss during cooking and full control over sodium content. This taco seasoning is perfect for all your Mexican-inspired dishes, from taco meat to fajitas.

Unlock a Stress-Free & Healthy Week

There you have it – a comprehensive guide to mastering lazy meal prep for the 21 Day Fix. The key is to shift your mindset from extensive, all-day prepping to smart, efficient cooking that seamlessly integrates into your daily life. By utilizing time-saving appliances like the Instant Pot, focusing on batch cooking, leveraging freezer-friendly recipes, and embracing hands-off methods, you can consistently enjoy healthy, portion-controlled meals without the stress and overwhelm.

No more feeling lost or intimidated by meal preparation. With these strategies and delicious recipes, you’re empowered to make choices that support your health goals, save you time, and keep your taste buds happy. Start small, try a few of these lazy meal prep ideas, and watch how much smoother and healthier your weeks become!