Meal prepping can feel like one of those big tasks that only fitness fanatics or Pinterest pros have mastered, but for mil spouses, it can actually be a secret weapon in surviving the ever-changing chaos of military life. Whether you’re managing PCS moves, TDYs, FTXs, or just the constant ebb and flow of schedules, having a healthy meal ready can make your life feel a little more grounded and much easier.
Why Meal Prep Matters for Mil Spouses
When you’re constantly on the move, meal prepping can be one of the best ways to keep some control over your day. I remember when my spouse and I were stationed in Turkey. Between managing the different time zones for family calls and adjusting to the local culture, dinner often felt like the last thing on my mind. But prepping meals beforehand saved me when I just couldn’t handle the thought of cooking after a long day. Even on nights when I felt like collapsing on the couch, I knew I had something nutritious waiting for me in the fridge. It’s a small victory that can change your whole week.
Living OCONUS: Adjusting to What’s Available
Meal prep can get trickier when you’re stationed OCONUS. Depending on where you are, the ingredients you’re used to might not be available, or you might have to deal with seasonal shortages. When we moved to Germany, I realized I wouldn’t be able to find certain foods that were staples in our kitchen back in the States. My usual meal prep go-tos, like specific brands of protein powder or certain veggies, weren’t an option.
But here’s the thing: adjusting to a new country means learning to be flexible, and meal prep is no different. When I couldn’t find arugula at the commissary, I switched to kale. When I realized the peanut butter selection was limited (and expensive!), I started using local almond butter.
The key to meal prepping OCONUS is being open to experimenting with new flavors and ingredients. You might not have access to everything you’re used to, but you can still make healthy, easy meals by swapping in what’s available. Plus, it’s a fun way to learn about the local culture. If you’re stationed in Italy, how can you not incorporate fresh pasta and local tomatoes into your meal prep? It’s all about embracing the adventure and making it work for you.
You Don’t Need to Go Full Pinterest
The idea of meal prepping can be overwhelming, especially if you think it means dedicating your entire Sunday to cooking. But you don’t need to be a pro right off the bat. You also don’t need a hundred different ingredients or a ton of fancy containers.
The key to successful meal prep is picking recipes that are easy to make in bulk and can hold up in the fridge for a few days. This isn’t the time to experiment with complicated dishes or things requiring much attention. You want straightforward and versatile meals so you don’t get bored eating the same thing all week.
You could also try prepping components of meals rather than full dishes. Cook a batch of quinoa or rice, roast some vegetables, and marinate a few chicken breasts or pieces of tofu. Mix and match these ingredients throughout the week to keep things interesting. Throw the quinoa and veggies into a bowl with some salsa and guacamole for a Southwest-style bowl one day. Then, mix them into a stir fry with soy sauce and sesame seeds the next night. You’re basically building a mini buffet for yourself that you can enjoy all week without getting tired of eating the same exact thing.
Save Time with Smart Shortcuts
When you’re meal prepping, it’s okay to take shortcuts. You don’t have to cook every single thing from scratch. Precut veggies, rotisserie chicken, or frozen grains can be a lifesaver if you’re short on time or energy. When we were stationed in Oklahoma, there was a period when my husband was constantly in the field with BCT trainees, and I was working two part-time jobs. I leaned heavily on pre-washed salad greens, microwaveable brown rice, and pre-cooked proteins like chicken sausages or shrimp. It wasn’t fancy, but it was healthy, quick, and got the job done.
There’s also nothing wrong with using your slow cooker or Instant Pot to help out. These gadgets are meal prep magic, especially when your day gets away from you. Tossing a few ingredients into the slow cooker in the morning means you can come home to a ready-made dinner with minimal effort.
Plan Ahead, But Stay Flexible
One of the biggest things I’ve learned about meal prep is that flexibility is key. As mil spouses, we know all too well how quickly plans can change. Maybe you thought you’d be eating that prepped salad for lunch, but now you’re meeting your spouse’s coworkers for a mid-week dinner. Or maybe the power goes out on base and you can’t use your oven that night. Things happen, and that’s okay. The beauty of meal prep is that you’ve already given yourself options, so it’s one less thing to stress about.