Meal prepping is a handy habit for eating well amidst a busy schedule. But spending all weekend cooking elaborate recipes can be draining. With a strategic system, you can prep a week’s worth of nutritious, delicious food in about an hour. Here’s how to do it right.
The Problems with Typical Meal Prep
For many, weekly meal prep means:
- Cooking one big batch of a single recipe
- Eating the same thing every day
- Bland flavors
- Inadequate portions
- Dishes piling up
This gets old fast. But with the right approach, meal prep can be:
- Efficient
- Varied
- Flavorful
- Customizable
It just requires planning and knowing a few pro tips and tricks.
An Easier, Better Meal Prep Method
Follow this process for streamlined success:
1. Choose 2-3 Versatile Proteins
Opt for proteins that:
- Cook quickly in batches
- Reheat well
- Pair with lots of flavors
Examples: chicken, salmon, eggs, lentils
2. Prep Quick-Cooking Veggies
Select vegetables requiring:
- Minimal prep like chopping
- Brief cooking times
Great choices: broccoli, spinach, carrots, Brussels sprouts
3. Cook a Pot of Grains
Cook a large batch of rice or quinoa in an appliance like a rice cooker.
4. Roast Sheet Pan Veggies
Toss potatoes or other root veggies in oil and roast in a hot oven.
5. Use Cooking Appliances Simultaneously
Take advantage of your oven and stove tops to cook multiple items at once.
6. Prep Sauces and Condiments
Homemade or store-bought sauces add big flavor fast.
7. Portion Out Meals
Divide into individual servings to grab and go.
With the right game plan, healthy home cooking doesn’t have to be hard.
Meal Prep Timeline
Here’s how this meal prep strategy plays out:
First 15 minutes:
- Marinate proteins
- Start cooking grains
- Prep vegetables
Next 15 minutes:
- Roast vegetables in oven
- Cook proteins
Last 30 minutes:
- Cook vegetables in boiling water
- Portion out meal “building blocks”
- Compose finished meals for the week
In about an hour you’ll have the foundations for many quick and tasty meals.
Meal Prep Shopping List
Here’s an example week’s shopping list:
Proteins:
- 3 pounds boneless, skinless chicken breasts
- 1.5 pounds salmon fillets
Vegetables:
- 2 heads broccoli
- 1 bag Brussels sprouts
- 1.5 pounds carrots
- 1 bunch kale or chard
Starch:
- Jasmine rice
Flavor Boosts:
- Garlic, ginger, lime, herbs
- Soy sauce, sesame oil, vinegars, olive oil
Extras:
- Hummus, salsa, kimchi, dressings, chili crisp
Meal Prep Step-By-Step
Here’s the meal prep process in detail:
Prep Proteins – 10 minutes
- Rinse chicken and pat dry
- Season all over with salt and pepper
- Do the same with salmon fillets
- Arrange proteins on sheet pans
Roast Proteins – 20 minutes
- Roast chicken and salmon at 425F for about 20 minutes
- Check temperatures – chicken 150-155F, salmon 125-135F
- Rest then store in fridge to cool
Prep Vegetables – 10-15 minutes
- Chop broccoli, Brussels sprouts, carrots, kale into bite-size pieces
- No need to precisely cut – just evenly-sized for even cooking
Cook Grains – 20-30 minutes
- Rinse rice well then combine with water and salt in rice cooker
- Use ratio of 1 cup rice : 1.25 cup water
- Press cook and let it do its thing
Roast Vegetables – 20-25 minutes
- Toss Brussels sprouts and cubed sweet potato in oil, salt, and pepper
- Roast in sheet pans at 475F, stirring once
Blanch Vegetables – 10 minutes
- Boil broccoli for 2 minutes until tender-crisp
- Do carrots for 3-4 minutes, kale for 2 minutes
- Shock in ice bath to stop cooking, then drain well
Make Sauces – 10 minutes
- Whip up fast homemade sauces like chimichurri or teriyaki
- Or use convenient store-bought options – salsa, dressings, etc.
Portion Out – 10 minutes
- Divide proteins and veggies into individual servings
- Pair with starches and sauces as desired
And done – with meals ready for a week!
Meal Prep Tips & Tricks
- Double up on baking sheets to fit more food at once
- Use parchment paper for quick cleanup
- Reuse cooking water for multiple vegetables
- Shock in ice bath to lock in vegetable texture
- Let foods cool before packing to avoid sogginess
- Label containers with ingredients and date
With practice, you’ll discover more shortcuts that save time and sanity!
Meal Prep Staple Recipes
Having a repertoire of staple dishes makes meal prep easier and eating healthier more sustainable.
Here are sample weekly staples to rotate through:
Breakfast bowls:
- Yogurt bowls with nuts, fruit, granola
- Egg muffin cups with vegetables
- Overnight oats with chia seeds, peanut butter, banana
Lunches:
- Mason jar salads with greens, protein, veggies, dressing
- Burrito bowls with rice, beans, salsa, cheese
- Noodle bowls with veg, protein, sauce
Dinners:
- Sheet pan meals with protein, vegetables
- Curries or stews over cauliflower rice
- Veggie fried rice with egg
Get creative mixing and matching ingredients while keeping flavors diverse.
Composing Satisfying Meals
With your prepped “meal blocks”, compose dishes for the week:
Mediterranean Chickpea Salad:
- Greens
- Roasted peppers
- Chickpeas
- Feta
- Olives
- Chicken
- Balsamic vinaigrette
Sushi Salad:
- Greens
- Cabbage
- Broccoli
- Salmon
- Ginger
- Avocado
- Sesame dressing
Rice Bowls:
- Rice
- Protein
- Veggies
- Kimchi
- Gochujang
Baked Potatoes:
- Potatoes
- Chicken
- Pesto
- Asparagus
Fish Tacos:
- Tortillas
- Salmon
- Slaw
- Salsa
- Guacamole
The options are endless!
Setting Yourself Up For Meal Prep Success
Here are some final tips to make meal prepping doable long-term:
- Schedule a consistent time to meal prep each week
- Find recipes you genuinely enjoy eating
- Prep with a friend – cooking is more fun together!
- Drink wine or play music while you cook to make it relaxing
- Tweak and improve your process each week
- Follow cravings – swap ingredients to satisfy changing tastes
- Use helpful tools like a rice cooker, instant pot, or air fryer
- Add variety with new spices, sauces and global cuisine influences
With practice, you’ll get faster and better. Soon you’ll have tasty, wholesome meals always waiting for you in the fridge. Take back your evenings and weekends by becoming an elite meal prep master!