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Tips for Meal Prep

Meal prepping is a great way to save time, stay on track with healthy eating, and reduce the stress of cooking every day. Here are some tips for meal prep to help you get started:

1. Plan Your Meals Ahead

  • Create a Weekly Menu: Decide what meals you want to prepare for the week. This includes breakfasts, lunches, dinners, and snacks. Choose meals that can be easily made in bulk and stored well. Try using this weekly meal planning board for your fridge.
  • Balance Your Nutrients: Ensure each meal has a balance of protein, healthy fats, fiber-rich carbohydrates, and plenty of vegetables. This will make your meals nutritionally complete and satisfying.
  • Consider Your Schedule: Think about your week and how much time you’ll have for cooking. Choose recipes that fit your schedule, such as one-pot dishes, casseroles, or sheet-pan meals. This meal planner comes with a tear-off grocery list.

2. Choose Recipes That Keep

  • Pick Recipes That Store Well: Some dishes, like stews, casseroles, salads (without dressing), stir-fry, and roasted vegetables, keep for several days. 
  • Use Versatile Ingredients: Choose ingredients that can be used in different meals. For example, cooked chicken can be added to salads, wraps, and stir-fries, while quinoa or rice can serve as a base for multiple dishes.

3. Batch Cook and Use Larger Portions

  • Cook in Bulk: Prepare large quantities of staples like grains (rice, quinoa, oats), proteins (chicken, beef, tofu), and roasted vegetables. You can then mix and match them into different meals throughout the week.
  • Use Your Oven and Stovetop Simultaneously: Save time by cooking multiple items at once. While you’re roasting vegetables in the oven, you can cook grains or protein on the stovetop or grill.

4. Use Storage Containers

  • Invest in Quality Containers: Invest in stackable containers with airtight lids to store your prepped meals. Glass containers are a great choice because they are microwave- and dishwasher-safe and keep food fresh. We love these Pyrex containers.
  • Use Different Sizes: Have a variety of container sizes to accommodate different meal portions.
  • Label Your Meals: Label containers with the date they were prepared so you can keep track of freshness. This is especially helpful for meal prepping for a few days in advance.

5. Cook Once, Eat Multiple Times

  • Double or Triple Recipes: If you’re cooking something like chili, soup, or curry, make extra servings so that you can use them for multiple meals throughout the week. This reduces the amount of time spent cooking. You could also freeze these for upcoming weeks or months.
  • Re-purpose Leftovers: Use leftover ingredients creatively in different meals. For example, leftover grilled salmon can be used in salads, wraps, or added to a grain bowl.

6. Prep Ingredients Rather Than Full Meals

  • Another great meal prep tip: If full meal prep seems overwhelming, start by prepping the ingredients instead. Wash and chop vegetables, cook grains, or marinate proteins in advance. This way, you only need to assemble and cook the final dish when you’re ready to eat.

7. Prepare Snacks in Advance

  • Don’t forget to prep snacks for the week as part of your meal prep. Portion out servings of nuts, fruit, or hummus with veggies. Having easy-to-grab snacks on hand will prevent you from reaching for less nutritious options during the day.

8. Keep It Simple

  • Meal prep doesn’t have to be overly complicated. Stick to simple, nutritious meals and ingredients that you enjoy. Having go-to, easy-to-make meals will make your prep process smoother and more consistent.
  • Use Spices and Herbs: Changing up the spices and seasonings can make a simple dish feel different each day. This adds variety to your meals without requiring a lot of extra effort.

9. Practice Portion Control

  • When prepping meals, be mindful of portion sizes to avoid overeating. Use a kitchen scale or measuring cups if necessary, especially for high-calorie foods like grains, oils, and nuts.
  • Portioning out your meals ahead of time also prevents mindless eating and helps you stay on track with your nutrition goals.

10. Freeze When Necessary

  • If you know you won’t be able to eat a meal within a few days, consider freezing it. Most cooked dishes freeze well and can be reheated when needed. 
  • Some foods freeze better than others. Stews, soups, and casseroles freeze well.

11. Make Time for Meal Prep

  • One of the top tips for meal prep is making TIME for it!
  • Set aside time in your week for meal prep—usually about 1-2 hours on a weekend or whenever it works best for you. Use this time to chop, cook, and assemble your meals for the upcoming days.
  • Having a consistent meal prep routine will make it easier to stay on track with your health goals, save time during the week, and reduce decision fatigue.

Example of a Simple Meal Prep Plan:

  • Proteins: Grilled chicken breast, hard-boiled eggs, or roasted chickpeas
  • Carbs: Brown rice, quinoa, sweet potatoes, white potatoes
  • Vegetables: Roasted broccoli, carrots, bell peppers, and spinach
  • Snacks: Greek yogurt, pre-portioned nuts, fruit (e.g., apples, berries)
  • Breakfast: Overnight oats, egg muffins, breakfast burritos, cereal

By taking the time to prep your meals in advance, you not only ensure that you have healthy food on hand but also reduce the temptation to make less nutritious, impulsive choices during the week. 

We can help you learn habits that last. Contact us today to learn more tips for meal prep and other tips for success!

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