One thing I often hear from people is that meal prep can be overwhelming and time consuming. It CAN be, but it certainly doesn’t have to be! Our aim is to make healthy eating effortless and enjoyable. Changing how you see meal prep can make it enjoyable and empowering, benefiting your body, mind, and overall health. By learning a few basics and adopting the right mindset, you can transform the way you approach food and cooking.
Below are some ideas for making healthy and delicious meals that are also quick and easy to prepare. Think of this as your little playbook for making meal prep a breeze. Prepping meals is all about smart choices and efficient methods. We’ll explore how to use simple ingredients to create meals that are both nutritious and satisfying. You’ll learn how to plan your meals effectively, choose the right ingredients, and cook in batches to save time.
Why Meal Prepping is Important for Success
Meal prepping is a cornerstone of maintaining a healthy diet, particularly for those with busy lifestyles. Preparing meals ahead of time is not just about convenience, it’s about being prepared so that you can stay on track with your health goals.
By setting aside a few hours every week to prepare meals, you can make sure you always have healthy choices available. This will help you avoid the temptation of opting for less nutritious “convenience” foods. It’s a practice that fosters discipline, saves time, and ultimately contributes to a more balanced and healthier lifestyle.
Protein is especially important because it is the most satiating macronutrient per calorie and it helps build and maintain muscle mass. Combining a variety of protein sources into your meal prep is key to keeping your diet interesting and balanced. From animal-based proteins like chicken and salmon to plant-based options like tofu and chickpeas, the choices are plentiful. Each protein source offers its unique flavor and nutritional profile, giving you plenty of options to suit your taste and dietary preferences.
PROTEINS TO MEAL PREP:
- Grilled Chicken Breast
- Season with olive oil, lemon juice, garlic, salt, and pepper.
- Baked Salmon Filets
- Marinate in soy sauce or coconut aminos, ginger, and garlic.
- Seasoned Tofu
- Cube and bake tofu marinated with soy sauce, sesame oil, and chili flakes.
- Chickpeas
- Roast with cumin, paprika, and olive oil for a crunchy texture.
- Hard-Boiled Eggs
- Cook to your preference, then peel and store in the fridge.
GRAINS AND STARCHES FOR MEAL PREP:
- Farro
- Cook in vegetable/chicken broth for extra flavor. Tip: try Trader Joe’s 10-minute farro.
- Chickpea or Lentil Pasta
- Cook al dente then toss with a bit of olive oil to prevent sticking.
- Squash (Spaghetti or Delicata are great pasta alternatives!)
- Roast with avocado oil, salt, and pepper.
- Cauliflower Rice
- Oven-roast with garlic and onion for flavor. Tip: if you don’t have time to rice your own cauliflower you can find frozen alternatives – just make sure that they are organic and that there are no added flavors or sauces!
- Quinoa
- Toast, then cook in vegetable/chicken broth for extra flavor.
VEGETABLES TO PREP AHEAD OF TIME:
- Steamed Broccoli
- Season with a pinch of salt and lemon zest. Tip: keep a bag of broccoli or other frozen vegetable mix in the freezer. (Be sure that frozen vegetables are organic and have no added sauces or flavors.)
- Roasted Brussels Sprouts
- Roast with a touch of avocado oil and balsamic vinegar or simple salt and pepper.
- Sautéed Spinach
- Cook with garlic and a squeeze of lemon juice.
- Grilled Zucchini
- Slice and grill with olive oil, salt, and pepper.
- Mixed Bell Peppers
- Slice and sauté with onions and fajita seasoning.
HEALTHY FATS FOR MEAL PREP:
- Avocado
- Slice and sprinkle with lemon juice and black pepper, or nothing at all! Avocados are great because they don’t really have to be prepped – just slice and go!
- Nuts and Seeds
- Lightly toast a mix of almonds, walnuts, pumpkin seeds, and sunflower seeds to mix it up, or eat them as they are!
- Olives
- Mix up Kalamata and green olives, or simply drain a can of black olives before slicing them up.
- Feta Cheese (or plant-based feta)
- Crumble for a salty addition to salads and bowls.
- Hummus
- Make it yourself with chickpeas, tahini, lemon juice, garlic, and salt, or grab a container from the store. Perfect as a dip or spread.
FLAVOR BOOSTERS FOR MEAL PREP:
- Pesto
- Make it yourself with basil, pine nuts, Parmesan, garlic, and olive oil.
- Tahini Dressing
- Tahini mixed with lemon juice, garlic, and water to thin.
Now that you have all of your ingredients prepped, let’s see how we can put them all together!
QUICK AND EASY WAYS TO PUT IT ALL TOGETHER
- Bowls
- Farro base + protein + vegetables + healthy fat + flavor booster
- Wraps
- Low carb tortilla + protein + sautéed vegetables + healthy fat + salsa
- Salads
- Mixed greens + protein + roasted vegetables + nuts/seeds + dressing
- Stir-Fry
- Sautéed vegetables + protein + farro/chickpea or lentil pasta + soy sauce/garlic sauce
- Snack Platter (great to pack on the go!)
- Hummus + raw vegetables + hard-boiled eggs + nuts & seeds + berries + raw cheese
Hopefully this takes some of the stress out of meal prep and helps to break it down and make it more manageable. As you can see, meal prep doesn’t mean that you have to eat the same thing every day. By prepping a few select ingredients ahead of time you can set yourself up for success and lots of variety for the week ahead!