How I Meal Prep For the Week
Whether you're a busy professional, a student, or just trying to eat healthier and affordably, meal prepping can be a game changer. It's not about eating the same bland chicken and rice every day—it's about setting yourself up for success with balanced, delicious meals that are ready when you need them.
Here's a simple 5-step guide to make meal prep part of your weekly routine:
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Pick Your Prep Day
Choose one or two days a week where you can dedicate an hour or two to prep. I personally spend two hours on Sundays dedicated to prep, and usually another 30 mins split between Tuesday and Wednesday.
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Plan Your Menu
Decide what you want to eat for the week. Keep it realistic and include variety to avoid burnout. I like to stick to a cuisine theme for the week, as the ingredients used tend to overlap.
Example:
- Breakfast: Overnight oats – It's incredibly easy to make and has great nutritional value.
- Lunch: Quinoa bowls with roasted veggies and chicken, chicken wraps.
- Dinner: Pasta, pulled pork burgers.
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Make a Grocery List
Based on your menu, write out what you need and stick to it. Organize your list by sections of the store (produce, dairy, pantry, etc.) to make shopping faster and less stressful.
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Cook in Batches
Roast a sheet pan of veggies, cook a few servings of grains, and prepare proteins in bulk. Use separate containers. I bought plastic containers off Amazon for $25 and it is more than enough. Mix and match during the week so it doesn't feel repetitive.
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Store Smartly
Label containers with dates and rotate older meals to the front of the fridge. Use freezer-friendly options if prepping for more than 4-5 days. Bonus: Invest in a few quality glass containers to keep food fresh and microwave-safe.
Final Tip: Don't aim for perfection. Some weeks you might prep three full meals, other weeks maybe just breakfasts and snacks. That's still a win!
If you have questions or want to share your own meal prep tips, feel free to reach out at lansonvd@gmail.com!