How many times have you all opened the fridge, only to shut it in despair thinking, “What on earth should I make today?” or have a well meaning partner or child ask, “What’s for dinner?” Meanwhile, you personally wish you had something ready-to-eat. Well, with a little bit of planning and a touch of strategy the benefits of meal prepping can help solve this all-too-often dilemma. Whether you are interested in eating healthier or just want to save money, learn more helpful hacks on meal prep below. And if you would like to find ways to integrate this into your lifestyle, join us for our Fall Into Healthy Habits Challenge.

Step-by-Step Guide to Becoming a Meal Prep Pro:

1. Organization is Key: Before you even dream of stepping into a grocery store, all your containers are washed, organized, and ready to go. We personally recommend glass containers over plastic. Glass containers are safer, especially for microwaving. Plus, they are easy to clean and durable. Look for a variety of sizes with interlocking lids. Containers that are 6-9 inches long, 6-9 inches wide, and 2-3 inches deep tend to be most versatile.

2. Planning Your Meals: Meal prepping starts with a solid plan.

• Grocery Lists: Avoid the midweek supermarket dash! Create a comprehensive list that caters to breakfasts, school lunches, and dinners.

• Recipe Hunting: Whether you’re a Pinterest addict or a cookbook lover, hunt for recipes with overlapping ingredients. It's economical and reduces waste.

• Small Steps Lead to Big Changes: New to meal prepping? Start with prepping school lunches. Once you've nailed that, expand to other meals.

3. Versatile Meal Prepping Method: There isn’t a one-size-fits-all approach.

• Full Make-Ahead Meals: Entire meals cooked and stored in your fridge or freezer for future consumption.

• Batch Cooking: Make multiple meals, then portion and store them. This approach is useful for recipes you can easily cook in large amounts (like big pots of soup, rice, or mashed sweet potatoes).

• Meals for One: Prepare food and portion it in single-serving containers. (Usually enough to last a few days.)

• Ingredient Prep: For people who like to cook and serve food all at once, just prep parts of recipes. Chop veggies, mix spices, or marinate meat in advance to save time when you’re ready to cook.

The best part of integrating prepping into your routine is that you don’t have to choose just one option!

4. Scheduling Your Meal Prep Session: Your schedule determines your success. Consider the rhythm of your week. Is Sunday afternoon calm before the storm? Or perhaps a Wednesday evening to refresh for the latter half of the week? Slot in your prep time like you would a PTO meeting or soccer practice. The great thing with meal prep is that it only takes a chunk of time once or twice out of your week, and you can organize those times to whatever suits you best.

5. Benefits of Meal Prepping

• It’s Budget-Friendly: Buy in bulk, utilize sales, and reduce impulsive food buys. Plus you will be less likely to order take-out or another pizza.

• It’s Time Efficient: Say goodbye to daily cooking marathons. With meal prepping, you invest time once or twice a week and reap the benefits all weeklong.

• It Reduces Waste: Precise portions mean less food waste. Plus, you’re in control of your nutritional intake!

Finally, unlike processed meals, this method gives you total control over what goes into your food—perfect for anyone who wants to stay on track with their health goals

6. It’s All About Macro Balance: Macros, short for macronutrients, are the three primary nutrient types our bodies need in large amounts: carbohydrates, protein, and fat. Healthy guidelines recommend we all consume 45-65% of calories to come from carbohydrates, 20-35% from fat, and 10-35% from protein. Portioning out your meals can help achieve that breakdown simply by looking at your container

• Carbs, Proteins & Veggies: For a balanced meal, split your container into quarters—protein in one, grains or veggies in another, and fill the remaining half with non-starchy veggies or salad greens. Non-starchy vegetables and leafy greens tend to be packed with vitamins and minerals but low in total calories, so really try to pack these in.

• Healthy Fats: Integrate with avocados, nuts, seeds, or through oils in cooking.

7. Common Meal Prepping Pitfalls & How to Avoid Them

• Complex Recipes: Start simple. Master your favorite basics before venturing out.

• Balancing Macros: Ensure your meals keep you satiated. Portion control is essential.

• Be Mindful of Your Schedule: Plan meals that align with your daily routine.

8. Delicious Recipes to Kickstart Your Journey

PROTEIN RECIPES

Bacon pineapple shrimp skewers

Garlic and Lemon Baked Salmon

WHOLE GRAIN/STARCHY VEGETABLE RECIPES

Sweet potato curry with cilantro lime cauliflower rice

Black Beans and Rice

NON-STARCHY VEGETABLE RECIPES

Shaved Brussels sprouts salad with lemon thyme vinaigrette

Italian Roasted Vegetables

Embarking on a meal prepping journey can transform your daily routine, making mealtime less stressful and more enjoyable. With these guidelines in hand, you're well on your way to becoming a meal prep pro. Like what you read but looking for some accountability to stick with the benefits of consistent meal prep? Join our Fall Into Healthy Habits 30-Day Challenge that further educates the benefits of this habit and integrating them into your life, not just for the challenge but permanently. Interested? Learn more here.