As school starts and schedules fill up again, the nightly question of what to make for dinner can quickly become one more thing to think about.

But meal prep doesn't have to mean sacrificing an entire Sunday to cooking a week's worth of food. According to chef Kara Doers, aka the Cheekie Chef, even a small amount of preparation can make busy week nights considerably easier.

"Realistic meal prep doesn't have to mean spending your entire Sunday in the kitchen or cooking every meal for the week. It can be as simple as choosing your meals ahead of time, washing and chopping vegetables, preparing healthy snacks or seasoning your proteins in advance."

For Ms Doers, the goal isn't to have every meal neatly portioned in containers by Sunday night. It's to take care of some of the work before you actually need to cook.

"Even 30 minutes of preparation can make a major difference. Meal prep isn't about perfection, it's about doing a little work ahead of time to make the rest of your week easier."

Start with the hardest part

One of the easiest places to start is with the protein you'll use throughout the week.

"One easy idea is to marinate your proteins in separate Ziploc bags according to flavour. You might prepare herb chicken in one bag, honey garlic chicken in another and taco-seasoned beef in another. Keep what you'll cook within the next day or two in the refrigerator and freeze the portions for later in the week."

That means coming home after a long day doesn't also mean starting dinner completely from scratch.

"Your protein is already seasoned and ready to cook, giving you and your family a much easier start in the kitchen."

She recommends applying the same thinking to side dishes.

"You can prepare a few starches, such as rice and sweet potato, and vegetables like broccoli and green beans. Alternate them throughout the week to create different meal combinations without starting from scratch every night."

And eating similar ingredients doesn't mean everything has to taste the same.

"Most of us already have staples like honey, tomato sauce, garlic, herbs and seasonings in our cupboards and the flavour aisle in the grocery store can be your best friend. Changing the sauces and combinations keeps meals exciting, even when you're using the same basic ingredients."

Find what works for your family

Ms Doers says the question of whether it's better to prepare complete meals or individual ingredients depends largely on the household.

"If you have an extremely busy schedule, prepping full meals may be the better option because everything is already cooked, portioned and ready to reheat. These meals can also be taken to work or school for lunch, which saves time and helps you avoid buying lunch every day."

For families with a little more time in the evenings, ingredient prep offers more flexibility.

"You can marinate your proteins, chop your vegetables, prepare your starches and have everything ready to cook when needed. This gives you more flexibility and allows the meal to still feel freshly prepared."

Her preferred approach combines the two.

"Prepare a few complete meals for your busiest days or lunches, then have seasoned proteins and prepared sides available for the days when you have more time to cook. The best method is the one that makes your week easier and that you can realistically maintain."

Cook once, eat twice

Cooking extra is another simple way to get ahead but Ms Doers says it doesn't have to mean serving exactly the same dinner again the following night.

"Choose ingredients that can be transformed into different meals. For example, prepare a larger batch of seasoned chicken and serve it with rice and vegetables one evening. The next day, use the remaining chicken in tacos, wraps, salads, pasta or lunch boxes."

Ground beef, roasted vegetables, rice and pasta can all be treated the same way.

"You aren’t necessarily eating the exact same meal twice, you're using one prepared ingredient in two different ways. This reduces cooking time, prevents food waste and helps stretch the grocery budget."

Stock your kitchen for busy nights

Having the right basics available also makes it much easier to put together a meal when plans change or there isn't much time to cook. Ms Doers recommends keeping versatile ingredients in your kitchen to quickly create a balanced meal.

In the refrigerator, she suggests eggs, Greek yoghurt, cheese, fresh vegetables, salad greens, fruit, cooked rice, wraps and a prepared protein. Frozen vegetables, chicken, fish, ground turkey or beef, fruit for smoothies and individually frozen portions of prepared meals are useful freezer staples.

For the pantry, she recommends rice, pasta, oats, beans, canned tuna, canned tomatoes, broth, whole-grain crackers, seasonings and simple sauces.

"Frozen vegetables are especially helpful. They're nutritious, convenient and don't spoil as quickly as fresh produce."

She says snacks can be prepared ahead too.

"You can prepare healthier grab-and-go snacks, such as a fruit salad or individually portioned fruit and vegetables, and keep them in the refrigerator. That way, when someone wants a quick snack, there is already a healthy option ready to grab instead of automatically reaching for a bag of chips."

Let dinner become tomorrow's lunch

One of the easiest ways to simplify school lunches is to stop thinking of them as an entirely separate meal.

"Whenever possible, allow dinner to help prepare the next day's lunch. Parents can set aside a portion before serving dinner and turn it into a lunch box meal."

Chicken from dinner might become a wrap, quesadilla, pasta salad or rice bowl the following day. Fruit and vegetables can also be washed and portioned at the beginning of the week so they're ready to grab.

"It also helps to create a simple lunch box formula: one protein, one carbohydrate, one fruit or vegetable and one small snack. This removes the pressure to create something completely different every day."

The Cheekie Chef’s simple meal prep recipes

Easy taco bowls

Ingredients

● 1 lb ground beef, chicken or turkey

● 1 packet taco seasoning

● 2 cups cooked rice

● 1 can black beans, drained and rinsed

● 1 can corn, drained

● Shredded lettuce

●Chopped tomatoes

● Shredded cheese

● Salsa

● Tortilla wraps, optional

● Sour cream or Greek yogurt, optional

Method

Cook your chosen protein in a frying pan over medium heat until fully cooked, draining any excess fat if necessary. Add the taco seasoning and prepare according to the packet instructions.

Divide the rice between bowls and top with the seasoned protein, black beans, corn, lettuce, tomatoes and cheese. Finish with salsa and sour cream or Greek yogurt, if desired.

For lunch the following day, keep the hot and cold ingredients separate until you're ready to eat. Serve as another taco bowl or pack a tortilla wrap to turn the filling into tacos or a burrito.

Sweet potato shepherd's pie

Ingredients

● 1 lb ground beef or turkey

● 2 large sweet potatoes, peeled and chopped

● 1 small onion, chopped

● 2 cloves garlic, minced

● 2 cups frozen mixed vegetables

● 1 cup beef or vegetable broth

● 1 tbsp tomato paste

● 1 tbsp Worcestershire sauce

● 1 tbsp olive oil or butter

● Salt, black pepper and preferred seasonings

Method

Boil the sweet potatoes until tender, then drain and mash with olive oil or butter. Season lightly with salt and pepper.

Cook the ground beef or turkey with the onion and garlic until the meat is fully cooked. Add the mixed vegetables, tomato paste, Worcestershire sauce and broth, then simmer until the mixture thickens slightly.

Transfer to a baking dish and spread the mashed sweet potato evenly over the top. Bake at 375°F for approximately 20 to 25 minutes, until heated through and lightly golden.

The dish can also be assembled ahead of time and refrigerated, ready to go straight into the oven for an easy school-night dinner.