Meal prep doesn’t mean cooking your entire week in one day, it just means planning ahead a little so cooking is faster and smoother.

Why Meal Prep Works for Busy People

With just 1-2 hours of prep on the weekend, you can save 30+ minutes every weeknight. Think about it: no more daily chopping, washing, or seasoning when you’re already tired from work!

Simple 3-Step Meal Prep Plan

Here’s how I usually do it:

1. Choose 2-3 main dishes for the week

Pick recipes that share some ingredients to save money and reduce waste. Write down exactly what you’ll cook each day so you don’t have to think about it later.

2. Prep ingredients in batches

Take an hour on Saturday or Sunday to do the boring work:

• Chop all your onions, peppers, and vegetables at once
• Wash and season meats with your favorite spices
• Cook any bases that keep well (like stew bases)

3. Store smartly in the fridge or freezer

• Use clear containers or bags so you can see what’s inside
• Label everything with dates
• Store chopped vegetables in water to keep them fresh longer
• Keep prepped ingredients in the front of your fridge so you don’t forget them

3 Time-Saving Nigerian Recipes Perfect for Prep-Ahead

Peppered Chicken (Prep time: 15 minutes)

Save time by prepping this party favorite ahead! Mix 1 kg of chicken pieces with 2 tablespoons of garlic powder, 1 tablespoon of ginger powder, 1 tablespoon of curry powder, 2 stock cubes (crushed), 1 chopped onion, and salt to taste. Store this seasoned chicken in a ziplock bag in the fridge for up to 2 days or freezer for 2 weeks.

When ready to cook, simply heat 1/4 cup of vegetable oil in a pot and fry the chicken until golden brown (about 5 minutes per side). For the pepper sauce, blend 5 scotch bonnet peppers (adjust to your spice level), 2 bell peppers, and 1 onion. Fry this mixture in 3 tablespoons of oil with 1 tablespoon of tomato paste, then pour over your fried chicken and simmer for 5 minutes. From prep to your plate in just 30 minutes on cooking day.

Nigerian Stew Base (Prep time: 25 minutes)

This is the ultimate Nigerian kitchen hack! Make a big batch of stew base and use it all week for different meals. Blend 10 ripe tomatoes, 6 red bell peppers, 3 scotch bonnet peppers (adjust to taste), and 4 onions until smooth.

Heat 1 cup of palm oil or vegetable oil in a large pot until hot. Add 2 sliced onions and fry until golden. Pour in your blended mixture and cook on medium heat for 25-30 minutes, stirring occasionally until the oil floats to the top and the raw smell disappears. Add 2 bay leaves, 3 stock cubes, 1 tablespoon of thyme, and salt to taste.

Once cooled, divide into smaller containers and refrigerate (lasts 5 days) or freeze (lasts 3 months). When you need a quick meal, just reheat with your choice of:

• Cooked beef or chicken for stew to serve with rice
• Fish and vegetables for fish stew
• Add to beans for a flavorful pot of beans
• Mix with eggs for a quick egg sauce

Fried Rice Veggies – Ready to Toss and Stir-Fry (Prep time: 20 minutes)

Chop and store all your fried rice vegetables in advance for 10-minute fried rice any day of the week! Dice 3 carrots, 1 cup of green beans, 1/2 cup of sweetcorn, 1 green bell pepper, 1 red bell pepper, and 2 onions. Boil the carrots and green beans for just 3 minutes (keep them crunchy), then drain and cool immediately.

Mix all vegetables in a container and refrigerate for up to 4 days. When ready to cook, simply heat 2 tablespoons of oil in a pan, toss in your veggie mix, add 2 stock cubes and 1 tablespoon of curry powder, then stir in your pre-cooked rice. Ready in just 10 minutes!

Meal Prep Beginner Tips for Success

• Start small – Prep just one item your first week
• Use weekend mornings or evenings after work when you have more energy
• Invest in good containers or freezer bags that seal properly
• Double recipes when cooking and freeze half
• Keep a prep playlist to make the time go faster

Meal prep isn’t about perfect Instagram-worthy containers lined up in your fridge. It’s about making your busy life easier and helping you eat better homemade Nigerian food even on your most hectic days!

What’s your favorite meal prep trick? Share in the comments below!