20 ZoHealthy Kitchen Hacks for Quick and Easy Meals · Audrey Zona | Integrative Health Coach




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20 ZoHealthy Kitchen Hacks for Quick and Easy Meals

Are you tired of spending hours in the kitchen, trying to whip up a nutritious and delicious meal after a long day? Do you wish cooking could be quicker, easier, and more enjoyable? Well, my friend, you’re in luck! We’ve compiled a list of 20 ZoHealthy kitchen hacks that will revolutionize your cooking and make mealtime a breeze. Let’s dive right in!


1. Meal Plan in Advance and Save Those Plans

When meal planning, take the time to think about your upcoming week and decide what dishes you want to prepare. Write down your meal plan for each day, including breakfast, lunch, dinner, and snacks. This will help you stay organized and prevent last-minute decisions about what to cook. Include any recipes you’ll need and create a shopping list to ensure you have all the necessary ingredients.  If you want to take it a step further, save your meal plans from each week so you can rotate them in the future, saving even more time.

If you’re new to meal planning, you can start off by creating a menu for dinners only if that’s easier. You can even plan to make large batches and have the leftovers for lunch the next day. 

2. Create a Prep Schedule

Once you’ve decided on your weekly meals, create a detailed prep schedule. Break down each recipe into smaller tasks that can be done in advance. For example, if you plan to make a stir-fry, you can chop vegetables, marinate meat, and make the sauce ahead of time. Write down each task and when you plan to do it so that you can stay organized. Assign yourself or someone in your family to complete each preparation task and take note of when each task needs to be done. Integrating the prep schedules with your menu plans is highly recommended so that you can get into a groove and establish a rhythm to make things even easier!

3. Prep on the Weekend

Use the weekend to your advantage by spending some extra time in the kitchen. Take a few hours on Saturday or Sunday to pre-cook large batches of staple foods such as rice, quinoa, beans, or roasted vegetables. Store them in the fridge or freezer in individual portions, so you can easily grab them during the week and incorporate them into various meals.

4. Use Up the Ingredients in Your Fridge

Before going grocery shopping, take inventory of what you already have in your fridge and pantry. Look for ingredients that need to be used up soon and plan meals around them. This not only saves you money and reduces food waste but also ensures that you’re getting the most out of the ingredients you already have. It’s like your very own version of the TV show “Chopped,” where you can get creative and whip up something delicious out of seemingly unrelated ingredients!

5. Use High-Quality Ingredients

While it may be tempting to opt for cheaper ingredients, investing in high-quality, fresh, and organic produce, meat, and seafood is well worth it. Not only do these ingredients tend to taste better, but they also require less seasoning or additives to enhance their flavor. Look for local farmers’ markets or specialty stores to find the best ingredients available.

6. Make Use of Good Kitchen Equipment

Investing in good kitchen equipment can also make a significant difference in your cooking experience. Sharp knives make chopping vegetables a breeze, quality cookware helps distribute heat evenly, and essential gadgets like blenders or food processors can speed up the prep process. Consider upgrading your kitchen tools gradually if you have the means to do so.

7. Enlist Family Members for Help

Cooking doesn’t have to be a solitary task. Get your family members involved by assigning them specific tasks in the meal preparation process. Even young children can help with simple tasks like washing vegetables or setting the table. This not only lightens your workload but also brings the family together and helps teach essential cooking skills.

8. Stick to Simple Recipes

When you’re short on time, it’s best to stick to simple recipes with minimal ingredients and steps. Look for recipes with fewer pots and pans for easy cleanup. Quick stir-fries, grilled meats or fish, or simple pasta dishes are excellent options that can be made in a short amount of time without sacrificing flavor.

9. Make DIY Dinners

Create a DIY dinner station by setting out various toppings, sauces, and sides. This works well for tacos, baked potatoes, or salad bar-style meals. Each family member can customize their plate according to their preferences, saving you time on individual meal preparations. It also encourages creativity and allows everyone to have control over their own meal.

10. Cook What You Know

When time is limited, it’s best to stick to recipes that you’re already familiar with. This eliminates the need to search for new recipes or spend extra time experimenting. Stick to your tried and true recipes that you know will yield delicious results without much effort.

11. Cook Seasonal Meals

Incorporating seasonal fruits, vegetables, and herbs into your meals not only supports local farmers but also adds freshness and variety to your dishes. Seasonal produce is often more abundant and affordable, making it a cost-effective choice. Keeping up with the seasons ensures that you’re using the freshest ingredients available.

12. Go (Mostly) Raw When Seasons Allow for It

During the warmer months, take advantage of raw food options that require minimal cooking. Fresh salads, wraps, chilled soups, smoothies, or raw desserts are excellent choices that can be quickly assembled without the need for much heat. This can be a refreshing and nutritious option for those days when you don’t feel like cooking.

13. Build a Well-Stocked Pantry

Having a well-stocked pantry is a time-saving hack in itself. Keep your pantry filled with essential staples like canned beans, grains, spices, and sauces with longer shelf lives. This way, you’ll always have the basics on hand and can easily throw together a flavorful and nutritious meal with minimal planning!

14. Work on Your Stash of Freezer Meals

When you have extra time, take the opportunity to prepare larger portions of your favorite recipes. Store the leftovers in meal-sized portions in the freezer for future use. Freezer meals are a convenient option for busy days or when you need a quick lunch without the hassle of cooking from scratch. Your future self will thank you!

15. Skip the Stocks and Broths

Making homemade stocks or broths from scratch can be a lengthy process. If you’re short on time, consider using store-bought options or substitute with flavorful vegetable or chicken bouillon cubes or powders. These alternatives can provide a similar taste without the time and effort invested in making stocks and broths from scratch.

16. Skip the Sauces

On the other hand, store-bought sauces often contain additives and preservatives. Instead, opt for homemade versions, which are healthier, tastier, and can be made in larger quantities and stored for future use. Experiment with simple sauce recipes using fresh herbs, lemon juice, spices, or olive oil to enhance the flavors of your dishes.

17. Pre-Make Salad Dressings

Making salad dressing from scratch is not only healthier but also more flavorful. Save time during the week by preparing a variety of homemade salad dressings with simple ingredients like olive oil, vinegar, herbs, and a touch of honey or Dijon mustard in advance. Store them in the fridge, and you’ll have a selection of delicious dressings ready to add a burst of flavor to your salads without the need for extra prep time. 

18. Master the One-Pot Meals

One-pot meals are a time-saving dream. Look for recipes that allow you to cook everything in a single pot or pan, reducing the number of dishes to wash. Casseroles, stir-fries, sheet pan meals, or even slow cooker recipes fall into this category. They are quick, easy, and can often be prepared using ingredients you already have on hand.

19. Put Your Slow Cooker or Instant Pot to Work

Slow cookers and Instant Pots are invaluable tools for efficient meal preparation. They allow you to set and forget your meals, as they cook slowly or under pressure. Utilize these appliances for dishes that require long cooking times, such as soups, stews, or braised meats. You can start the cooking process in the morning and come home to a delicious, ready-to-eat meal.

20. Have Breakfast for Dinner

When all else fails, break the rules and have breakfast for dinner! On particularly busy nights when you don’t have the time or energy for an elaborate meal, consider having breakfast for dinner. Omelets, frittatas, pancakes, or breakfast burritos are tasty options that can be ready in no time and are a fun twist to break the routine.



By implementing these detailed ZoHealthy kitchen hacks, you’ll be able to save time, reduce stress, and enjoy delicious meals without spending excessive time in the kitchen. Adapt these strategies to your own preferences, and you’ll find yourself becoming a more efficient and confident cook. Enjoy the process and savor every delicious bite!

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xoxo Audrey Zona

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Join the 10-Day Kick Sugar Challenge!


Ready for Audrey's Healthy Secrets?

🎁 Download Your FREE Monthly Guide!

These guides are packed with invaluable information and insights to help fuel your journey to optimal wellness.

🎁 Download Your FREE Gratitude Journal!

Are you ready to unlock a world of gratitude and joy?