Meal Prep 101: Top Tips from a Registered Dietitian
Ingredient prep, rather than meal prep
I don’t know about you, but the idea of having the same meal for multiple days in a row just does not sound appealing. So, instead of prepping full meals, I like to prep ingredients. That way, you can combine the ingredients in different ways, to create different meals.
Pro tip: sheet pans are your friends when it comes to ingredient prepping. Whether you’re prepping protein, veggies, or both, more often than not you can throw everyone onto a sheet pan, toss with a little oil and seasoning, and let the oven do the work.
Do a little bit each day
I’m gonna let you in on a little secret - you don’t have to spend five hours in the kitchen every Sunday prepping food for the week. Instead, I like to do a little bit every day. Personally, I do cook dinner every night. So, what I do is every night, while I’m making dinner, I simply make extra.
If I’m making a batch of brown rice, I’ll make a triple batch, so I can use it throughout the week. If I’m making ground turkey, I’ll make two pounds, so I can use one pound in tonight’s dinner, and the other pound in Wednesday’s dinner. If I’m roasting sweet potatoes, I’ll make double, so I can add them to lunch salads throughout the week.
No matter what you’re making, just make a little extra for a couple of nights. I like to do this continuously, so I’m always setting myself up for success and ease in the future, without forcing myself to spend hours prepping over the weekend.
When cooking proteins, season them universally
If you want to make extra protein, and have it for several meals throughout the week, I suggest using a universal and versatile seasoning - aka a seasoning that can be paired with several different types of meals. My go-to is salt, pepper and garlic. It’s simple yet flavorful, and you can always add more seasonings to it to change the flavor profile.
For example, if I’m making a big batch of ground turkey, I can use that in many different ways if I season it universally first. Then, when I’m ready to turn it into a meal, I can add different things to make it more flavorful and unique. If I’m in the mood for Italian, I can add parsley and marinara to make a bolognese. If I’m feeling a Mexican night, I can add chili powder and salsa verde. If I’m going Greek, I can pair it with oregano and tzatziki. By using general, universal seasonings when I first make it, I am allowing for much more use and versatility later on.
Have dips, spreads, and/or condiments on hand
Fun fact about me - I’m a dipper. I love to dip. So naturally I like to keep a nice little array of dips and spreads on hand at all times. I use them on sandwiches, wraps, to dip veggies in as snacks, or to dip protein and veggies in at dinner.
Some of my favorites:
Hummus (I have at least three flavors on hand at all times)
Pesto
Tzatziki
Tahini
Guacamole
Black Bean Dip
Eggplant Spread
If I have time to make some dips myself, I’m all for it. But let’s be real - that doesn’t happen super often. So store bought dips are my friends. Check out my reel on my favorite dips and spreads from Trader Joes!
Plan out / prepare your snacks
The way I see it, snacks are just as important as meals, and deserve just as much attention and prep. Snacking is an excellent way to keep the blood sugar stable throughout the day - aka, maintain consistent energy levels and prevent overeating at meals.
While snacks certainly don’t have to be elaborate or time consuming, I do think it’s important to have a general idea of the snacks you want to include throughout the week. I like to pick 3-4 different options, and have them on hand for easy grabbing. Whether they’re fresh or packaged, having an idea of what snacks will look like for the week will provide a bit more structure to your days.
Some of my favorites:
Perfect Bars
GoMacro Bars
KIND bars
hard boiled eggs
Apple or banana with peanut butter
Whole grain crackers with cheddar cheese
Whole grain crackers with hummus and baby carrots
Greek yogurt with berries
Sweet and salty trail mix
