A Step-by-Step Guide
Life gets hectic — I know. Between work, errands, and family, cooking from scratch every night can feel impossible. That’s where meal prep saves the day.
Start by picking two or three meals you know you’ll enjoy. I love making a big batch of quinoa salad with chickpeas for lunch, and roasting a tray of sweet potatoes and veggies for easy dinners. While that’s cooking, I’ll whip up a dozen veggie-packed egg muffins so breakfast is grab-and-go all week.
The key is to cook in batches and store your food in airtight containers. Keep a few in the fridge for the next couple of days, and freeze the rest so nothing goes to waste. It doesn’t have to be perfect — even prepping just lunches can make your week feel less stressful and a whole lot healthier.
The trick is to keep things simple. You don’t need to cook seven different gourmet meals or spend all day in the kitchen. Start by choosing a few core meals you know you’ll enjoy and repeat them throughout the week. For example, I might make a batch of veggie-packed egg muffins or overnight oats for breakfast, a fresh quinoa salad with chickpeas and crunchy vegetables for lunch, and roasted sweet potatoes with grilled chicken and steamed greens for dinner. Sticking to familiar recipes makes grocery shopping faster, saves money, and eliminates the stress of figuring out what to cook every night.
Once you know what you’re making, head to the store with a clear plan. I like to shop the perimeter first where the fresh produce, proteins, and dairy alternatives are, then grab whatever pantry staples I need in the center aisles. Having a list keeps me focused and prevents me from grabbing things I don’t actually need — because let’s be real, we’ve all gone shopping hungry and ended up with snacks we didn’t plan for.
When it’s time to prep, I set aside an hour or two and get everything cooking at once. While vegetables are roasting in the oven, I’ll have a pot of quinoa simmering on the stove and chicken grilling in a skillet. This batch-cooking style means I can clean up all at once instead of making a mess in the kitchen every single night. When everything’s done, I portion the meals into airtight containers, store a few days’ worth in the fridge, and freeze the rest for later in the week. If you want to keep things fresh and flavorful, store dressings and sauces separately so you can add them just before eating.
Meal prep doesn’t have to be rigid. You can mix and match components throughout the week — swap the chicken for tofu, try a different grain, or change up your toppings so things never get boring. And don’t forget to prep snacks as well. Having chopped veggies, a handful of nuts, or a ready-to-go protein shake makes it so much easier to avoid grabbing something less nutritious when you’re on the go.
At the end of the day, meal prep is really a form of self-care. You’re taking a little time now to make your future self’s life easier. There’s nothing better than opening the fridge after a long day and finding a healthy, delicious meal already waiting for you. Trust me, once you make it a habit, you’ll wonder how you ever lived without it.