Podcast Summary

This Is Woman's Work with Nicole Kalil

Episode 379: How To Meal Prep Your Way Into 2026 with Jenn Lueke
Release Date: January 14, 2026
Guest: Jenn Lueke (@jeteatsgood), food personality, recipe creator, and author of Don’t Think About Dinner

Episode Overview

In this episode, host Nicole Kalil sits down with Jenn Lueke—a powerhouse in accessible, realistic, and budget-friendly meal planning. They break down the real pressures women face around cooking and food, debunk perfectionist approaches, and offer strategies to make meal prep work in real life, even for the busiest among us. The conversation is practical, honest, and full of actionable advice, reframing cooking and meal prep as acts of self-care and empowerment rather than burdensome tasks.

Key Discussion Points and Insights

1. The Emotional and Mental Load of Food (01:00–04:47)

• Nicole sets the stage by addressing the persistent, often invisible pressure many women face regarding food—juggling health, planning, guilt, and “shoulds” from society and internet trends.
  • Memorable: “The joy of cooking seems to evaporate… And don’t even get me started on grocery bills or watching perfectly good produce die in your fridge because your intentions were noble but your energy was not.” (03:41, Nicole)
• She acknowledges her own relationship with food and meal prep, noting her desire for change toward more grown-up, less chaotic lunches.

2. Jenn Lueke’s Approach: Simplicity, Systems, and Sanity (04:47–08:08)

• The Planning Ritual:

  • Jenn schedules meal planning every Friday for 20–30 minutes, treating it like a non-negotiable meeting.
  • Steps:
    • Inventory: Take stock of pantry, fridge, and freezer (“I just take stock of everything that I have.” 05:13, Jenn)
    • Plan: Choose meals based on what needs using up, family favorites, and what's realistic.
    • Grocery List: Build around the plan to avoid questions and wasted trips at the store.

• The Payoff:

  • This upfront investment saves time and reduces midweek chaos and decision fatigue.
  • Quote: “You’re basically taking that future stressful time and bringing it earlier in the week so that you’re more efficient and effective with the time you have." (08:13, Nicole)

• Start Small:

  • Jenn urges listeners not to overhaul everything at once: “If you can just do one of those things… that is so many people. So there is absolutely nothing wrong with that.” (09:21, Jenn)

3. Flexibility Is Key—not Perfection (10:41–12:18)

• Adaptability Over Rigidity:
  • Most people don’t want or need every single meal mapped out.
  • Jenn’s plans allow for flexibility—she offers 5 weeknight dinners per week and encourages room for swap outs and last-minute changes.
  • Quote: “Flexibility is a huge part of the plans I make, the messaging in the book, and what I want people to walk away with…” (11:57, Jenn)

4. The Inventory Process: Save Money, Cut Waste (12:18–15:27)

• How to Inventory:
  • Pen and paper, digital lists (like Notion or Notes on your phone), or a clear board on your fridge.
  • Bonus hack: Snap a photo of your pantry/fridge before shopping.
  • “How many times have all of us had half a carton of Greek yogurt in the back of the fridge that we forgot about, and then it goes bad…” (13:00, Jenn)
  • Nicole adds humor: “…we have like 17 jars of salsa. But then we’ll be out of almond milk, which we use all the time.” (16:58, Nicole)

5. Low-Lift Meal Prep: Practical Tips (17:50–21:31)

• Partial Prep: Prep just part of a meal (e.g., marinate chicken or pre-chop veggies).

• Component/Ingredient Prep: Cook grains, proteins, veggies, and sauces separately and mix and match all week—prevents boredom and burnout.

  • “If you package [components] up individually… then you can use your components and put them together in the moment…” (19:24, Jenn)

• No-Bake Recipes: Overnight oats, chia pudding, chopped salads for minimal time and effort.

• Flexible Eating:

  • Pairing components in new ways with different sauces or wraps makes healthy lunches doable and interesting.
  • “Having the different components but putting them together in different ways is appealing to me.” (21:07, Nicole)

6. Family, Picky Eaters, and Joyful Repetition (21:54–26:42)

• On Repeating Meals:

  • “I am the number one recipe repeater… it gives you kitchen confidence.” (22:22, Jenn)
  • Repurpose family favorites by changing up spices, veggies, or sauces, making the base recipe seasonal or slightly different each time.
    • Example: One-pan chicken and rice with different flavor profiles for variety without extra effort.
  • Jenn shares “hidden veggie” hacks, blending veggies into sauces for picky eaters.

• Involve the Family:

  • Nicole’s taco salad example leads to a discussion on bringing partners and kids into planning and prep.
  • “Bringing kids into the process… is especially, I think, rewarding and fun, because it’s an activity where you get to actually involve your kids and give them a little bit of confidence in the kitchen.” (27:06, Jenn)
  • Spread the responsibility—make meal planning a family or communal ritual.

7. Life Skills, Not “Woman’s Work” (29:25–31:42)

• Essential Life Skills:

  • Nicole doubles down on the need for all kids to know basic cooking and meal assembly for college/life.
    • “For the love of God, let’s not send any of our children out into the real world without knowing how to cook a piece of chicken.” (30:13, Nicole)
  • Jenn expands: Building “kitchen confidence” helps kids/households eat better and be more empowered adults.

• Try Everything Philosophy:

  • Nicole’s family rule: “You have to try it. You don’t have to like it, but you do have to try it.” (31:42, Nicole)

Notable Quotes & Memorable Moments

• On the mental load:

  • “We label [food], negotiate with it, and somehow we’re always responsible for managing it for everyone else.” (01:34, Nicole)

• On starting small and keeping sane:

  • “If you can just do one of those things… you’ll feel how good that feels. And I think you’re going to be a lot more motivated to add on from there…” (09:32, Jenn)

• On repeat meals and joy:

  • “I am the number one recipe repeater. I think doing that is great because it gives you kitchen confidence… find those recipes that work for you and your family.” (22:22, Jenn)

• On family involvement and confidence:

  • “Bringing in your community… into even the meal planning and then especially the shopping and cooking process is a great way to make it easier, to make it more fun, to make it feel like a ritual, and to spread the responsibility.” (26:49, Jenn)

Timestamps for Important Segments

• 00:59–04:47 — Nicole shares the real pressures and mental load behind feeding yourself and others
• 04:47–08:08 — Jenn’s step-by-step meal plan routine starts on Fridays
• 08:08–12:18 — Realistic incremental steps, not all-or-nothing, and the value of small wins
• 12:18–15:27 — Pantry/Fridge/Freezer inventory tips to save money and avoid waste
• 17:50–21:31 — Low-lift and component meal prep tips
• 21:54–26:42 — Adapting meals for picky eaters and the power of repetition
• 26:42–29:25 — Making meal prep communal and spreading responsibility
• 29:25–31:42 — Cooking as a life skill, not a gendered chore
• 31:42–32:19 — Family rules about trying new things
• 32:23–end — Nicole’s uplifting closing message about redefining “woman’s work”

Conclusion

Nicole and Jenn demystify meal prepping, turning it from an overwhelming responsibility into an achievable, flexible, and even joyful practice. They emphasize starting small, involving others, and focusing on what works for your household rather than chasing perfection or exhausting standards. Cooking, they argue, is not just woman’s work—it’s life work and a tool for nourishment, connection, and empowerment.

Resources:

• Don’t Think About Dinner cookbook by Jenn Lueke
• Follow Jenn: @jeneatsgood
• Nicole Kalil: nicolekalil.com