Learn to prep like a pro! Meal prepping is one of the best ways to simplify healthy eating, save money, and cut down on daily kitchen stress. Whether you're a busy professional, a parent juggling multiple responsibilities, or just someone who wants to sustain healthier eating habits, meal prepping can make your life so much easier.
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Meal prep does not inherently mean you will be spending 6 hours in the kitchen on Sunday making meals you will be sick of by Wednesday. Even if you are not a leftover person, I have some meal prep strategies that can work for you.
Meal prepping is a game-changer for anyone looking to save time, reduce stress, and maintain healthy eating habits. With a little planning and the right strategies, you can set yourself up for a week of nutritious, delicious meals without spending hours in the kitchen every day.
Need recipes that are perfect for meal prep? Try these Gluten-Free Meatballs, these Mediterranean Power Bowls, or these Low Carb Instant "Noodles".
Reasons To Meal Prep
Still on the fence about meal prepping? Here’s why it’s worth the effort:
✅ Saves Time – Spend a couple of hours prepping and free up time during the week when things are busier.
✅ Supports Healthy Eating – Having meals ready to go makes it easier to make nutritious choices. Make sure you prepare things you enjoy eating to incentive you to eat what you have prepped.
✅ Reduces Food Waste – Pre-planned meals help you use up ingredients before they go bad, and plan meals that use similar ingredients so less goes to waste.
✅ Saves Money – Buying ingredients in bulk and eating at home is much cheaper than takeout (as long as the prepped meals get eaten!).
Tips for Meal Prepping
1. Choose Your Meal Prep Style
- Full Meal Prep – Cook and portion entire meals in advance for grab-and-go convenience.
- Batch Cooking – Prepare big batches of proteins, grains, and veggies to mix and match throughout the week.
- Ingredient Prep – Chop veggies, marinate meats, or cook grains ahead of time for quick meal assembly.
- Mix and match styles to fit your needs. I typically ingredient prep for dinner, but do a full prep for a few lunches and snacks.
2. Plan Your Meals
- Inventory Your Fridge - See what ingredients you already have, and what needs to be used up in order to prevent waste. Keep these ingredients in mind when planning your meals for the week.
- Choose Simple, Versatile Recipes – Stick to meals that are easy to prepare and use overlapping ingredients to reduce waste.
- Create a Weekly Menu – Plan out breakfast, lunch, dinner, and snacks for the week.
- You don't need to plan a meal for every day of the week. I usually only plan 5 dinners for the week that require actual recipes because I know I don't want to cook complicated meals 7 days per week (the other 2 days we do something simple like tacos or steaks).
- Breakfast can be simple. Think eggs + chicken sausage, a protein smoothie, or overnight oats. If you're short on time in the mornings, choose things that are premade or only take a few minutes to prepare. Try this Nut-Free Granola to toss on some Greek yogurt or these Protein Overnight Oats for an easy breakfast prep.
- If you enjoy leftovers, lunch meal prep can be as simple as making an extra portion of dinner each night.
- Make a Grocery List – Organize it by section (produce, proteins, pantry items) to speed up your shopping trip, or use a grocery delivery service.
3. Batch Cook
- Cook in Bulk – Make large portions of proteins, grains, and vegetables that can be mixed and matched throughout the week. If chopping commonly use ingredients (like onions or carrots), chop enough for all your recipes for the week and store in the fridge until use.
- Use Slow Cooker or Instant Pot – These appliances allow for easy, hands-off cooking and can be helpful to prepare things like rice or shredded meat. Try this Easy Instant Pot Shredded Chicken.
- Double Recipes – If you’re cooking something time-consuming, make extra and freeze portions for later. This makes an easy dinner for busy weeknights, or can be portioned individually for lunch preps.
4. Choose the Right Storage Containers
- Use Glass Containers – They’re durable, microwave-safe, and better for storing hot foods.
- Portion Out Meals – Pre-pack individual servings to make grab-and-go meals easier.
- Label Everything – Write the date on containers to track freshness and reduce waste.
- PRO TIP: For storing delicate greens and lettuce, place a folded paper town on top of the lettuce and then close the clamshell or container and store upside down. This absorbs some of the moisture and helps it last longer.
5. Prep Ingredients in Advance
- Chop Vegetables Ahead of Time – Store in airtight containers for quick meal assembly. Batch chop whenever possible.
- Wash and Cut Fruit - Fruit gets eaten so much more in my house if everything is washed and cut as soon as it's brought home.
- Marinate Proteins Overnight – This enhances flavor and reduces cooking time. It also makes it harder to go through the drive-thru if you know you have already put in some of the leg work for dinner.
- Pre-cook Grains and Legumes – If you use rice or other grains frequently, make a large batch in the rice cooker or Instant Pot and use throughout the week.
6. Keep Your Meals Balanced
- Protein – Include meats, eggs, fish, or vegetarian protein sources.
- Healthy Fats – Use avocado, nuts, seeds, and olive oil.
- Fiber – Incorporate root vegetables, cruciferous vegetables, fruits, nuts and seeds.
- Micronutrients - Add colorful fruits and vegetables to your meal to ensure you are getting a variety of vitamins and minerals.
7. Make Meal Prep Enjoyable
- Listen to Music, Podcasts, or Audiobooks – Habit pairing helps make it a fun and productive experience.
- Get the Whole Family Involved – Assign tasks to make prepping faster and more interactive.
- Reward Yourself – Choose meals to prep that you are excited to eat. Opt for ingredients that you love and make a batch of healthy but tasty snacks and treats (like these Protein Ice Cream Bars!)
Don't like leftovers?
Here are some strategies to simplify meal preparation that doesn't require you to eat leftovers:
- Cook Components, Not Full Meals – Prepare ingredients separately (e.g., roasted chicken, quinoa, chopped veggies) so you can mix and match fresh meals each day.
- Make Fresh, Quick-Cook Meals – Prepare meals that can be assembled and cooked quickly, like stir-fries, salads, omelets, or wraps.
- Use Different Sauces and Seasonings – Keep meals exciting by changing up flavors with different dressings, marinades, or spice blends.
- Prep Smoothies and Snacks – Pre-portion smoothie ingredients, energy balls, or snack packs to keep things varied and convenient.
- Freeze and Reheat Smartly – Freeze extra portions of proteins in small amounts to maintain freshness without eating the same meal repeatedly. Sometimes, my lunch meal prep is as simple as making taco meat and chopping vegetables to go on tacos - I just heat a Siete almond flour tortilla and fill it with meat and vegetables for a super quick lunch. Another of my favorite hacks is to make meatballs, freeze them raw, and cook them from frozen! Try these Air Fryer Turkey Meatballs.
Meal Prepping Salads
Meal prepping salads is a great way to ensure you have a fresh, nutritious meal ready to go, but no one wants to eat a soggy, wilted salad! Here are some simple strategies to keep your salads crisp and delicious all week long:
1. Keep Wet and Dry Ingredients Separate
- Store greens, crunchy veggies, and toppings in one container.
- Keep dressings, proteins, and high-moisture ingredients in separate compartments or containers.
2. Layer Ingredients in the Right Order
If storing everything together in one jar or container:
- Dressing goes at the bottom – This prevents greens from soaking up moisture.
- Proteins and hearty veggies next – Think chicken, chickpeas, cucumbers, or bell peppers.
- Delicate greens on top – Leafy greens should always be the last layer.
When you're ready to eat, just shake it up or toss in a bowl!
3. Choose the Right Greens
- Sturdy greens like kale, cabbage, or romaine hold up better for longer.
- Delicate greens like spinach or arugula can wilt quickly—store them separately and add them fresh.
4. Store Dressing Separately
Always pack dressing in a separate container and drizzle it on just before eating. This prevents your greens from becoming soggy.
5. Keep Crunchy Toppings Crisp
- Croutons, nuts, seeds, and crispy chickpeas should be stored separately.
- Add them just before serving to maintain their crunch.
6. Use Airtight Containers
- Glass containers help maintain freshness better than plastic.
- If using meal prep containers, make sure they have tight-fitting lids.
This Thai Chicken Salad with Peanut Dressing, and this Mango Salmon Salad with Cilantro and Avocado are some of my favorite salads to meal prep for lunches.
Final Thoughts
Remember, the meal is only healthy if you actually eat it. So, choose recipes you like and only batch cook things you know you'll eat!
By following these strategies, you can make meal prepping a simple, stress-free habit that keeps you on track with your health and wellness goals. Start small, find what works best for you, and enjoy the benefits of easy, nutritious meals all week long!
Try Meal Prepping One of These Recipes
Looking for other tasty recipes? Here are a few you might like:
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