Meal prepping often gets a bad rap—people think it’s time-consuming, requires too much effort, or simply isn’t worth it. But the truth is, meal prepping doesn’t have to take hours or involve complicated recipes to be effective. As a dietitian, I’m here to share some simple, stress-free meal prep tips, especially great for those who hate spending time in the kitchen.
Let’s simplify meal prepping so it works for YOU, not the other way around.
First Things First: Plan Your Meals (and Snacks!)
Meal prep begins with a solid plan. Start by deciding which meals you’ll prep for the week—aim for a mix of proteins, whole grains, and veggies. The goal is to find recipes that are easy to make, flexible, and packed with nutrients. Keep it simple and repeat ingredients across different meals to avoid feeling overwhelmed. Choose recipes that are versatile, like grain bowls or stir-fries, so you can easily swap in whatever ingredients you have on hand.
Keep it Simple with Batch Cooking
Batch cooking is a great way to prep several meals in one go. Focus on versatile ingredients that can be used across multiple dishes. For example, cook a big batch of quinoa, brown rice, or roasted vegetables, which can be used in salads, bowls, or as a side dish for different meals.We recommend you choose one or two proteins (chicken, tofu, beans) and cook enough for several meals, so you can rotate them throughout the week. Think of meal prep as “ingredients prep” rather than full-on cooking.
We recommend you choose one or two proteins (chicken, tofu, beans) and cook enough for several meals, so you can rotate them throughout the week.Think of meal prep as “ingredients prep” rather than full-on cooking.
Cook Once, Eat Twice (or More!)
Double up your recipes! Cooking larger portions of meals, like soups, stews, casseroles, and stir-fries, allows you to enjoy leftovers for lunch or dinner the next day or freeze them for later. Not only does this save time, but it also ensures you always have a nutritious meal on hand.Don’t forget to label your containers with the date they were made to make sure you’re eating them while they’re still fresh.
Pre-Chop Vegetables
Washing, peeling, and chopping vegetables can be time-consuming. A great meal prep shortcut is to chop your veggies ahead of time and store them in containers. Prepped veggies can be used for salads, stir-fries, snacks, or sides—saving you time when you need to cook. Another option if buying pre chopped vegetables. Another option is if your budget allows, buy pre-chopped vegetables. They typically cost more, however, it makes it one less step for you.
Add “No-Cook” or “Minimal-Cook” Meals to Your Rotation
If the idea of cooking is a huge turn-off, no-cook meals are your best friend. These meals are quick to assemble and require little to no heat.
Examples of No-Cook Meals:
- Salads: Use pre-washed greens or salad kits, add a protein like canned tuna or beans, toss with a dressing, and any veggies you like, and call it a day.
- Wraps: Spread hummus on a whole-grain tortilla, add your favorite veggies, lean protein (like rotisserie chicken), and roll it up.
- Overnight Oats: Mix oats with your choice of milk (dairy or plant-based), chia seeds, and a drizzle of honey. Let it sit overnight, and you’ll have breakfast ready to go in the morning.
Use Kitchen Gadgets to Your Advantage
Investing in some basic kitchen gadgets can speed up meal prep, making it less of a chore. You don’t need anything fancy, just a few tools that help get the job done faster and make cooking easier.
Kitchen Gadgets We Love:
- Instant Pot: This can cook grains, beans, and proteins in a fraction of the time, making it perfect for those who dislike long cooking sessions.
- Crock Pot: Throw ingredients into the pot, leave it alone for a few hours and come back to a meal thats ready to be plated.
- Air-Fryer: They cook food quickly with minimal oil, making it easier to prepare healthy, meals in advance. They also require less cleanup.
- Blender: Make smoothies, soups, or dressings with a blender in seconds.
Easy Grab-and-Go Snacks
Prep snacks that can be grabbed at a moment’s notice. Pre-made snacks are great for meal prep because they save time and ensure you have healthy options readily available throughout the week. They’re also convenient for busy days when you need a quick bite to keep you nourished and energized in between meals.
Snack Prep Ideas:
- Individual Servings of Nuts and Dried Fruit: Portion out snacks into small containers or bag. Mix a variety of nuts, seeds, and dried fruit for a satisfying snack.
- Greek Yogurt Cups: Portion out servings of Greek yogurt into small containers and top with granola, berries, or chia seeds. You can also buy individual greek yogurt cups to save even more time.
- Hard-Boiled Eggs: Boil a batch of eggs, peel them, and store them in the fridge for an easy protein-packed snack.
One-Pan Dinners
One-pan meals are a lifesaver when you’re looking for something quick and easy without a lot of clean-up. We love sheet pan meals or stir fries. You can add a variety of different vegetables and protein to a baking sheet or pan, and you’ve got a full meal. These types of dishes can be prepped in under 10 minutes, and you’ll only have one dish to clean.
Don’t Overcomplicate Things and Keep It Simple
Meal prep doesn’t have to be fancy. The simpler you keep it, the more likely you are to stick with it. A basic formula to follow for each meal is: protein + veggies + complex carbs + healthy fat.
- Proteins: Rotisserie chicken, canned beans, tofu, salmon, eggs, etc.
- Veggies: Pre-washed greens, frozen veggies, or raw veggies that require little to no prep.
- Complex Carbs: Whole grain pasta, rice, bread, potatoes, quinoa, etc
- Healthy Fat: Olive oil, avocado, or nuts.
Final Thoughts
By implementing these meal prep tips, you can make healthier eating a seamless part of your daily routine. Meal prepping doesn’t have to be time-consuming or complicated, and it doesn’t require spending hours in the kitchen. By using these easy, time-saving strategies, you can enjoy healthy meals throughout the week without the hassle. Keep it simple, utilize convenience like pre-chopped veggies, embrace the magic of leftovers and meal prepping will become second nature. It’s all about finding a system that works for you!