What you CAN accomplish in 15 minutes.

The Real-Life Power of a Simple Nighttime Routine

If you’ve ever scrolled past those "Sunday meal prep" videos with six matching containers and thought, “Yeah, that’s not happening,”I get it. Me neither. But here’s the thing: you don’t need two hours, a label maker, or a fridge that looks like it belongs in a lifestyle shoot to stay on track with your nutrition. You need about 15 minutes. That’s it.

And the best part? You’re probably already in the kitchen doing most of the work anyway.

Why Nighttime Prep Wins

Let’s be honest ... after dinner, most of us are tempted to shut down the kitchen, plop on the couch, and pretend the dishwasher will load itself. But this short window — when you’re already moving, already putting things away — is prime habit-stacking time. And stacking one small, productive task onto another is how real consistency is built.

When I take those 10–15 minutes after dinner to prep my next day’s meals, it does more than just set me up nutritionally. It gives me peace of mind, helps me bank a few more steps, and removes one more mental tab from tomorrow’s list.

So here’s what I actually do in that window:

Step 1: Make Cashew Milk

This is my non-negotiable base for smoothies, chia pudding, and AG 1. I keep it simple:

• handful of raw cashews (soaked or not — I’ve done both)

• 2 cups water

• A little salt, one date and vanilla, if I’m feeling fancy

• Blend, strain if you want (I usually don’t — fiber!)

It takes 5 minutes, costs way less than store-bought, and tastes infinitely better. Plus, no weird additives.

Step 2: Prep Protein-Packed Chia Pudding

I eat this most mornings or as an afternoon snack. It’s one of those “make it once, thank yourself all week” meals.

Here’s my go-to:

• 1/4 c chia seeds

• 1 cup cashew milk

• 1 scoop protein powder (chocolate works well)

• 1 scoop Vital Proteins Chocolate Collagen Powder

• 1 healthy scoop of cashew butter mixed in.

Shake it up in a mason jar (or any container you can grab from a drawer — no need for aesthetics) and let it thicken overnight. Done.

Step 3: Set Up My AG1

Whether you're a green drink person or not, I’m in the habit of starting my day with AG1. I portion it out the night before into a small cup or bottle, so I just add water and cashew milk and go. No thinking required.

Step 4: Fill One Water Bottle with Electrolytes + Creatine

It’s not plain water — it’s what I drink to replenish hydration and support muscle recovery (especially important for women in perimenopause). I add:

• 1 scoop of electrolytes (LMNT is my jam)

• 5g creatine monohydrate (I use Thorne or MindValley)

  
  

This goes straight into my bag or fridge, ready for the next day.

Total Time: About 12–15 Minutes

And while I’m doing all of this, I’m moving — walking between pantry, sink, fridge, dishwasher — and usually rack up another 1,000 steps without even trying. It’s my version of an after-dinner walk. It’s also a sneaky way to stretch the habit I’m already doing (cleaning up) into one that sets up tomorrow.

The Bigger Picture: Why It Matters

This little routine means:

• I don’t make random choices when I’m hungry and busy the next day.

• I save $8–12 by not grabbing something “healthy-ish” on the go.

• I feel better, because I’m fueling myself with protein, fiber, and hydration before the day even starts.

  
  

And maybe most importantly: I start the day feeling ahead, not behind. That’s a huge mindset win — especially when you’re juggling work, kids, training, and life.

Final Thoughts

You don’t need a full meal prep Sunday or a Pinterest-perfect fridge to feel on top of your nutrition. You need a few minutes, a little planning, and a willingness to stretch a habit you’re already doing.

So tonight, instead of closing the kitchen early, stay in there just a few minutes longer.

Tomorrow-you will thank you.