Essential Meal Prepping Tips for a Healthier, Stress-Free Week
I don’t know about you, but I fell out of some normal routines this summer. Don’t get me wrong, we had a blast and I wouldn’t change a thing! With kids returning to school and work ramping back up, it’s about that time when schedules get tighter so we need some strategies to help us maintain healthier habits. Even if you don’t have kids like me, there is something about the ending of summer break that even makes me feel a little stressed and craving routine. I am hearing all about it from my clients and felt this was a perfect time to highlight the importance of meal prepping and/or planning even if it’s just a day ahead of time! As the saying goes.. “failing to plan is planning to fail”. When we wing it on our nutrition, it can be difficult to meet goals for ourselves and our family. So I put this simple guide together with some ways to get started, even if you’re a newbie to meal prepping!
Top Meal Prepping Tips for Beginners: Keep It Simple
When you're just starting out with meal prepping, it can feel a bit overwhelming—like you're trying to cook for an army or plan every single meal for the week. But here’s a little secret: you don’t have to do it all at once! The key to successful meal prepping is to start small. By focusing on just one or two meals, you’ll build confidence, avoid burnout, and set yourself up for long-term success. So, let’s take it step by step and make meal prepping something you actually look forward to!
Start with making 1 meal ahead of time for the next few days so you can get used to making time for meal prepping. As you incorporate this into your routine, your speed and confidence will grow. For example, start with prepping little snacks for 2-3 days. Sliced cucumbers with a hummus dip already portioned into a grab and go container can be a simple start.
As you get into the groove of prepping small, manageable portions, you'll find that meal prepping isn't just about saving time—it's about making your life easier and healthier, one step at a time. By starting with simple snacks or a single meal, you're laying the foundation for a habit that will soon become second nature. Before you know it, you’ll be prepping for the whole week without a second thought. Remember, it’s all about progress, not perfection, so enjoy the journey and celebrate each small win along the way!
Choosing the Right Containers: A Key to Successful Meal Prep
Invest in Quality Containers
When it comes to meal prepping, having the right containers can make all the difference between a smooth, stress-free process and a frustrating one. Start by taking a good look at your tupperware drawer. If you find any cracked, old, or mismatched pieces, it’s time to say goodbye. Investing in quality containers, especially glass ones, is a smart move. Glass containers are not only microwave and dishwasher safe, but they also tend to last much longer than plastic alternatives, making them a worthwhile investment for your meal prep routine.
Having the right containers is crucial not just for convenience, but for preserving the quality and freshness of your prepped meals. The right container can help maintain the texture and flavor of your food, ensuring that your meals taste just as good on day five as they did on day one. Properly sized containers also help with portion control, making it easier to stick to your nutritional goals. Additionally, airtight containers prevent spills and leaks, keeping your fridge organized and your meals ready to grab and go. In short, the right containers are the backbone of successful meal prepping, keeping your food fresh, your portions perfect, and your kitchen clutter-free.
Designate a Place to Store Recipes
In addition to quality containers, it’s essential to have a dedicated space for storing your favorite recipes. Tracking recipes you love and keeping them organized will save you time and make meal planning easier. Whether you prefer to have your recipes written or printed, organizing them in a binder or folder allows you to easily flip through when you’re in need of inspiration. This way, when you’re ready to prep, you’ll have everything you need at your fingertips.
For those who prefer a digital approach, consider organizing your recipes electronically, such as in Google Drive. This method is particularly useful for families, as it allows everyone to access and contribute to the recipe collection. Whether it’s helping with grocery shopping or starting dinner, having a shared digital folder ensures that anyone can step in and lend a hand.
Personally, I love having printed recipes in the kitchen. There’s something about having a tangible copy that allows me to take notes easily, tweak the recipe to my liking, and refer back to it later. It’s a small step that can make a big difference in how smoothly your meal prep process goes, helping you stay organized and creative in the kitchen.
How to Carve Out Time for Meal Prepping in a Busy Schedule
One of the biggest challenges of meal prepping is simply finding the time to do it. But by scheduling a specific time a couple of days a week to review what you already have on hand, you can make the process more manageable. Take a few minutes to inventory your fridge and pantry, noting any foods that need to be used up soon. This simple step not only reduces food waste but also gives you a foundation for planning meals and snacks around what you have, saving both time and money.
Once you’ve identified your ingredients, map out your meals for the next few days. Walk through each day in your mind, considering where you’ll be and what your food needs will be. Will you need to bring lunches with you, or are you planning to eat out? Do you have long drives ahead that might require convenient, on-the-go snacks? Or perhaps you’ll be out of the office and need a lunch that doesn’t require reheating. By thinking ahead and aligning your meal prep with your schedule, you can ensure you have the right foods ready when you need them, making it easier to stay on track with your nutrition goals.
Next, identify those particularly busy days when having a meal already prepped would be a lifesaver versus days when you have more time to cook. On those hectic days, knowing you have a meal ready to go can significantly reduce stress and prevent the temptation of grabbing unhealthy fast food. This approach not only ensures you’re eating well during your busiest times but also helps you decide how much you need to prepare ahead of time, making meal prepping more efficient.
Meal Prep Tip
A great habit to develop is washing and prepping fruits and vegetables as soon as you get home from the store. Taking a few extra minutes to wash and cut them up can make a world of difference during the week. For example, pre-chop onions, bell peppers, and garlic, as they stay fresh for several days after cutting and are frequently used in various recipes. Heartier vegetables like broccoli, carrots, and cauliflower are also excellent candidates for prepping in advance. Having these ingredients ready to go means quicker meal preparation during the week, saving you valuable time and making it easier to stick to your meal plan.
How Meal Prepping Can Save You Time, Money, and Boost Your Health
Buy In Bulk
One of the smartest ways to save money with meal prepping is by purchasing pantry staples in bulk. Items with a long shelf life—like rice, beans, pasta, and canned goods—are significantly cheaper when bought in larger quantities. This not only reduces the cost per serving but also makes your weekly shopping trips more manageable. With these essentials always on hand, you’ll find it easier to plan meals without the need for last-minute grocery runs.
Freeze Foods
The freezer is your best friend when it comes to meal prepping. Stock up on fresh meats when they’re on sale, and freeze them for future use. Just remember to move them to the fridge a day before you plan to cook, so they’re ready to go. Frozen vegetables are another lifesaver—perfect for quick weeknight meals, soups, stews, and curries. They’re just as nutritious as fresh veggies and can be used in a pinch. Don’t forget about frozen fruits, which are fantastic for smoothies and even desserts. Additionally, making large batches of soups, stews, or chili and freezing the leftovers ensures you always have a homemade meal ready for busy days. You can also freeze cooked meals like breakfast burritos, shredded chicken, turkey burgers, or meatballs, making reheating for future meals a breeze.
Make it Enjoyable
Let’s face it—if you view meal prepping as a chore, you’re less likely to stick with it. That’s why it’s important to make the process enjoyable. Turn on your favorite podcast or music while you cook, and the time will fly by. Involve other family members if you can; it can turn into a great bonding experience, and kids can learn valuable life skills along the way. By making meal prepping a fun and engaging activity, you’re more likely to stay consistent and reap the benefits of healthier, home-cooked meals.
Keep it Flavorful
One of the keys to sticking with meal prepping is keeping your meals exciting. Experiment with new flavors and spices to avoid meal fatigue. A dash of the right seasoning can completely transform a dish from bland to bold. Explore the spice aisle and find seasoning mixes that appeal to you and your family, or create your own blends. Adding a fun sauce or marinade to your meats and vegetables can also elevate the flavor. Fresh herbs are another fantastic way to add a pop of color and a burst of flavor—think Italian parsley on pasta, rosemary on roasted potatoes, or green onions on a stir fry. By keeping your meals flavorful and diverse, you’ll look forward to every bite.
How to Stay Consistent with Meal Prepping: Tips for Long-Term Success
Even the best meal preppers can get thrown off track by life’s unexpected twists. Maybe you planned to cook a meal but ended up working late, or perhaps you thought you’d be home for dinner but got caught up with errands. That’s why it’s essential to have a back-up plan for those days when cooking just isn’t possible. Stocking your freezer with healthy, quick meal options ensures you’re still able to stick to your nutrition goals, even when life gets hectic.
Consider keeping a few high-quality frozen meals on hand. Brands like Healthy Choice or Real Good offer higher protein options with vegetables that can be ready in minutes. Another great option is Kevin’s Natural Foods, which provides a variety of quick protein dishes that you can easily heat up and pair with some veggies and grains for a balanced meal. These options are lifesavers when you need something quick and nutritious without sacrificing your health goals.
In addition to frozen meals, it’s also wise to have a list of healthier takeout options ready for those truly chaotic days. Save this list on your phone so it’s easily accessible whenever you need it. For example, Foodland offers a variety of nutritious options like poke salads, bentos with veggies, and ready-made salads. They also have larger, family-sized proteins that can be easily paired with rice and vegetables for a quick and satisfying meal. Plus, if you’re a Foodland shopper, you can use your Maika’i rewards towards free meals—an added bonus for those busy nights when cooking isn’t an option. (And no, I’m not an ambassador for Foodland, but I genuinely love their food and the convenience they offer!)
By having these back-up plans in place, you’ll be better prepared to handle whatever comes your way, ensuring you stay consistent with your meal prepping and continue to make healthy choices, even when things don’t go as planned.
Meal prepping is more than just a trend; it’s a powerful tool that can help you save time, money, and stay on track with your health goals. By starting small, choosing the right containers, and making the process enjoyable, you’ll set yourself up for long-term success. Don’t forget to keep your meals flavorful and always have a back-up plan for those unpredictable days. With a little planning and creativity, meal prepping can become a seamless part of your routine, allowing you to enjoy delicious, nutritious meals without the stress. Whether you're a beginner or a seasoned pro, these tips will help you stay consistent and make meal prepping a habit that truly enhances your life.