Are you team meal prep? I know I am! If I’m being totally honest though, I probably don’t meal prep in the traditional sense that most people think of. The way I like to get food prepped and ready for the week ahead is a lot less time-consuming, more manageable, and easy to squeeze into your routine. Plus, it will help guarantee that you have the necessary building blocks to make healthy, balanced meals all week long. Ready to learn more? Let’s chat about healthy meal prep made easy!
WHY YOU SHOULD MEAL PREP
If you found yourself on this page, chances are you already know the value of meal prep. But just in case you need a reminder, or a bit of motivation, just talk about benefits!
According to Everyday Health, there are 8, science-backed reasons to add meal prep to your weekly routine. Here’s a quick summary:
- Meal prepping may improve diet quality and variety
- Meal prepping is linked to weight loss and obesity prevention
- Meal prepping typically helps reduce food budget
- Saves time and helps you stay organized
- Meal prepping is linked to longevity
- Reduces food waste
- Helps eliminate impulsive food choices
- Can help improve emotional wellness
These are some pretty fantastic benefits, right? I think it’s safe to say that we could all benefit from the possible outcomes on this list! Dive deeper into the science and read the whole article on Everyday Health here.
As an RDN, I also notice that the women in my practice who consistently meal prep, are often also the ones who reach their health and wellness goals. If you’re working towards better health, reduced inflammation, a comfortable body weight, or all of the above – meal prep can be a total game changer!
MAKING MEAL PREP FIT YOUR LIFE
One of the reasons people tend to skip meal prepping and planning is because it can feel daunting. I know this feeling all too well! The idea of planning 7 breakfasts, lunches, dinners, and snacks for you and everyone in your household can feel like a lot.
But here’s the good news- you don’t actually need to do this to succeed with meal prepping. Yep, you heard that right! Throw out everything you “think” you know about meal prep, and let’s get real.
If you’re going to make weekly meal-prepping a priority and a consistent habit, you’ve got to make it realistic. If it’s completely unrealistic for you to plan a whole week, start with just one meal of the day. For example, maybe you’ll commit to planning dinners for the week and preparing a few items ahead of time for each one. Or, maybe you’d rather prep 5 lunches for the week so you won’t have to rely on grabbing food on the go. Or maybe, you’d rather simply prep components to meals such as veggies, starches, and proteins. This last option is my personal favorite!
Whatever you choose to start with, just make sure it’s something that will make your life easier. If the dreaded words, “What’s for dinner?” are a constant stressor for you, this is a great place to start!
MAKE A LIST OF GO-TO MEALS
Before we start cooking, let’s do a little planning. Set aside 15 minutes to brainstorm some of your go-to meals and snacks. Make a column for breakfast, lunch, dinner, and snacks, and write down as many as you can think of.
Ideally, these should be meals that are quick and easy to throw together. I’d also like you to ensure each one includes fiber and protein as well as some produce of some kind. This formula will support a wide range of health goals and help you feel full and satisfied throughout the day! Here are a few go-to’s that I share with my clients:
BREAKFAST
- overnight oats with chia seeds or ground flax, plant-based yogurt and frozen fruit
- whole-grain toast with mashed avocado, egg, and sliced tomato
- veggie scramble or omelet (spinach, tomato, onion, bell pepper, avocado, salsa, etc.)
- greek or plant-based yogurt topped with crushed nuts (walnuts, pecans, almonds)
- protein powder + greens + frozen banana + chia seeds (blend into a shake)
LUNCH
- Salad greens + protein (shrimp, tuna, chicken, or beans) + sliced veggies (cucumber, tomato, onion, bell pepper) + oil & vinegar dressing + pepitas or sliced almonds
- Whole wheat wrap + grilled chicken or deli turkey + lettuce + tomato + onion + avocado + red wine vinegar
- Whole wheat couscous + chickpeas + diced cucumber, tomato, onion + olives + feta + vinegar (serve on a bed of greens)
- Snack Plate: Whole grain or flax crackers + smoked salmon or turkey breast + cherry tomatoes + grapes + nuts
DINNER – ALSO GREAT FOR LEFTOVERS AT LUNCH!
- Brown rice + frozen stir-fry veggies + egg or shredded chicken + coconut aminos
- Whole wheat pasta + no sugar added, low-sodium marinara sauce + sauteed shrimp + steamed broccoli
- Baked potato + simple chili (kidney beans + low-sodium, canned, diced tomatoes + chili powder) + side salad
- Tacos: corn tortillas + black beans or another protein + chili powder + cumin + onion + lettuce + avocado + lime + salsa
- Quick veggie soup: broth + quinoa + low-sodium, canned beans + frozen veggies + lemon + dried herbs
- Grilled salmon + lemon + olive oil + asparagus + starch of choice (quinoa, brown rice, roasted potatoes, etc)
SNACKS
- Cottage cheese + fruit
- Hard-boiled eggs + fruit
- Apple + peanut butter
- Yogurt + nuts
- Sliced veggies + hummus
- Air-popped popcorn + string cheese
You get the idea, right? What we’re going for here are a few SUPER simple meals that you can pull out in a pinch. It’s also a good idea to choose things with ingredients that you can keep on hand such as canned beans, frozen veggies, jarred salsa, and dry grains. This way you can throw together a last-minute meal in a snap!
MAKE A PLAN FOR THE WEEK
Once you have an idea of some go-to, easy meals, let’s map out a week together. Now remember, you can start with just planning dinners if the whole week feels overwhelming. Make this fit in your life and build up over time! And if you need a meal-planning template, make sure to grab my free one here!
When I meal plan, I take a quick peek in my fridge, freezer, and pantry first to see what’s on hand. If I have some salad greens, produce, or extra stock of dry goods, I try to use those up first.
For example, if I have a ton of canned beans on hand, I might decide that I’ll make a chili like this one for lunches. It’s packed with fiber and protein and will keep me satisfied throughout the day. Plus it comes together in 30 minutes!
I also tend to do this with breakfast, since I’m a big fan of quick and easy options. If I know I have eggs on hand to be used, I’ll plan on avocado-egg toast. If my pantry is overflowing with oats, I’ll plan on making overnight oats or oat muffins.
Taking this quick inventory helps me use up what I’ve got, while also mapping out a few “quick wins” for the weekly meal plan. As I do this, I jot down any remaining ingredients I might need to grab and make a note on my meal planner for what I intend to eat.
After this point, I plan my dinners for the week. I write down on my weekly planner if we have any planned dinners out, or events to attend. Then, for the remaining days, I choose a few items off of my go-to list. This ensures I won’t be using precious brain power daily to get dinner on the table. The ideas on my go-to list are ones that my family likes and come together quickly – this is a win!
As a final step, I like to add 1-2 meals that a new to us. This is totally optional, but as someone who likes to cook – I’m always trying new recipes! You never know when you’ll find a new favorite to add to your list!
PREP MEAL COMPONENTS STRATEGICALLY
Alright, the final step in the process- actually prepping the food! This is where I do things a little bit differently than most. Instead of cooking all the meals for the week, I just prep a few things that I know will make throwing them together easier.
VEGGIE PREP
I take a look at all the vegetables I’ll need for the week and get them prepped as much as possible. This might mean washing lettuce, chopping onions, or cutting carrots and bell peppers. Then, I package them up into containers and have them ready to go in the fridge. I also like to make at least 1 pan of roasted veggies for the week to add extra fiber to my meals. I usually just roast up whatever is in season and change up the spices I use from week to week. These come in super handy for grain bowls and omelets!
GRAINS & STARCHES
Many of the meals I make include a whole grain such as quinoa or brown rice, so I like to make a big batch of it to pop into the fridge. I might also bake up some sweet potatoes or russets if we’ll be using those throughout the week too. The added benefit to doing this is that when starches are cooked and cooled, they have a lower impact on glucose levels as well!
FRUITS & BREAKFAST OPTIONS
Often, breakfast doesn’t need to be prepped ahead. However, just making a quick mental note of what you have on hand and plan to eat can help you be prepared and successful for the week. For example, if you plan to have whole-grain toast with peanut butter and bananas, set all of these items out in plain sight. This will help remind you that you’ve already got a healthy breakfast plan ready to go!
SET IT AND FORGET IT MEAL
One other thing I tend to do is plan at least 1 slow-cooker or Instant Pot meal and get everything ready to go in the pot. This might be a soup, chili, or protein option like lemon-herb chicken breast. You can get this cooking the day you’re prepping, or pop it in the fridge and get it started in the morning. The idea is that you’ll have your first meal of the week ready to go! Leftovers make a great lunch option too.
MAKING MEAL PREP EASY
Every week, I’d say I spend 1-2 hours doing these things and they make a HUGE difference in how quickly I can get meals on the table. If my grains are already cooked, and I’ve got frozen veggies and protein on hand- I have an instant meal!
Knowing this makes it easy for me to make the healthy choice, because I’ve already done the work. This helps save my mental and physical energy when I’ve had a long day. While it may seem overwhelming at first, once you’re in a good groove with your own go-to meals, this process will become a life-saver. There’s nothing better than opening the fridge to see your sliced veggies, cooked rice, and proteins ready to go!
So, take it one step at a time friends, and see how much this simple process can benefit you! Once you get started, I know you’ll be hooked!
LOOKING FOR NEW RECIPES?
If you’re looking for some meal inspiration, you know I’ve got you covered! Grab my newest recipe pack, Deliciously Doable!
This recipe pack includes 5, healthy recipes that will help you stay on track with your goals and mix up dinner time!
These would be a great option if you’re looking for a couple of new recipes to try this week in addition to your go-to options!
Click the here to grab the FREE recipe pack and get cooking!
