If you’re anything like me, you’ve probably had those days where 5 p.m. rolls around, and everyone starts asking “What’s for dinner?”—and you’re staring into the fridge wondering the same thing.

Let’s be real—between work, errands, school pickups, church activities, and all the beautiful chaos of motherhood, I don’t have time to spend hours cooking dinner every night. But I do like to eat well and stay on plan. And I want to help you do the same.

That’s where my little secret comes in:

The 5-Minute Prep Game.

What is the 5-Minute Prep Game?

It’s simple. I don’t try to make dinner in five minutes—I just try to start it.

The idea is this: If I can take five minutes earlier in the day to get something going—whether it’s starting my protein, dumping ingredients into the crockpot, or marinating meat—then dinnertime doesn’t feel so overwhelming.

That five-minute head start makes a huge difference. I walk into the kitchen later in the day and actually know what I’m going to do next. And dinner happens with way less stress.

My Weekly Prep Routine That Makes This Work

One day a week, I set aside about an hour—sometimes two—to prep my proteins, greens, and veggies. That’s it.

• I bake or grill chicken, brown some ground meat, or throw something in the crockpot to shred and store.
• I wash and chop salad greens and veggies.
• I portion things out in containers so they’re ready to grab.

This gives me a running start for the week. It’s like setting up dominos—then I just tap the first one and let it all fall into place when I need it.

My Favorite 5-Minute Prep Moves

Here are some of the ways I use five minutes in the morning or early afternoon to make dinnertime easy:

1. Dump a Crockpot Meal
Chicken breasts + salsa + taco seasoning. Turn it on low. By dinner: shredded taco chicken.

2. Throw Something in the Instapot
Frozen chicken thighs or a roast + broth + spices. Walk away.

3. Marinate Meat
In a zip-top bag: chicken, olive oil, lemon juice, garlic, and herbs. It’s flavorful and tender by dinner.

4. Roast Veggies
Toss frozen or chopped fresh veggies with olive oil + seasoning. Let them roast while you tidy up the kitchen.

5. Make a Salad Base
Toss together a big bowl of chopped greens, cucumbers, peppers, and whatever else you have. Add protein later and it’s done.

Some Dinner Ideas (That Start with 5-Minute Prep)

S Meal – Taco Salad Bowls
Prepped ground beef or shredded chicken, lettuce, cheese, sour cream, salsa, and avocado.

E Meal – BBQ Chicken Sandwiches
Crockpot chicken + sugar-free BBQ sauce + sprouted bun or sourdough. Add steamed broccoli or a side salad.

S Meal – Alfredo Veggie Skillet
Leftover chicken + sautéed frozen veggies + on-plan Alfredo or cream cheese sauce.

E Meal – Stir Fry
Marinated chicken or shrimp + quick-cooked brown rice + frozen stir-fry veggie blend.

Tools That Make It Easier

• Crockpot or Instapot – Set it and forget it.
• Air Fryer – Fast and crispy.
• Glass containers or meal prep trays – For storing ready-to-go ingredients.
• Pre-chopped veggies or frozen veggies – Total time-savers.
• Rotisserie Chicken from Costco – another time saver.

Remember, You Don’t Need Fancy, You Need Fuel

You don’t have to cook from scratch every day to stay on plan. A few intentional minutes earlier in the day can take you from frazzled to fed fast. The 5-Minute Prep Game isn’t about perfection—it’s about making dinner doable, even when life is full.

So, if you’ve got five minutes, you’ve got a head start. And trust me—future you will thank you.

Ready to Make Mealtime Even Easier?
If you loved these tips and want more practical help to get healthy meals on the table without the stress, I’ve got something just for you!

Grab your FREE copy of the Busy Mom’s Guide to Quick and Healthy Meal Prep.
It’s packed with simple strategies, time-saving tips, and a sample prep plan to help you eat well—even when life is busy.

Click here to download it now!

Let’s make healthy eating doable again—one simple prep session at a time.

Coach Christina