There’s a secret to eating healthy, home-cooked meals that won’t waste hours after work—and no, it’s not investing in a personal chef. It’s meal prepping—or creating a few meals or dishes and portioning them out throughout the week.
This can be stocking up on cottage cheese for breakfast or making a bunch of meals on Sunday and saving them for the rest of the week. Either way, it will save you time and money—and it’ll ensure that you stick to a healthy diet.
“One of the biggest downfalls I see with clients regarding their compliance to their nutrition program is making poor nutrition decisions in the moment,” says Men’s Health nutrition advisor Mike Roussell, Ph.D. “When you prep meals ahead of time, you don’t need to make any decisions at meal time. All the work has already been done. You just need to eat.”
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Need help getting started? We’ve outlined the basics and categorically some tips to make it a bit less overwhelming.
1) Calculate how many meals you need.
Think about how many breakfasts, lunches, snacks, and dinners you’ll need throughout the week. Technically, if you want enough breakfast, lunches, and dinners for the workweek, you would need 15 meals, but you don’t have to cook 15 separate dishes. Instead, prepare a few large batches of meat and vegetables that can be used in various ways throughout the week.
To help, check out this downloadable template from The Kitchn to plan for the week. Or try one of our easy protein-packed recipes. And one additional tip: Be sure to factor in things like dates and meals with clients. That way, you can plan more efficiently and avoid wasting food.
2) Keep it simple.
If you’re new to cooking, registered dietitian and health coach at StrongerU, Jessica Bachman, Ph.D., M.S.-M.P.H., recommends staying away from recipes that require too many ingredients. Instead, “think of a meal as a veggie, a protein, and a starch,” she says. So for instance, a quick dinner could be roasted pork loin, broccoli, and sweet potato.
3) Utilize leftovers.
Bachman’s clients often struggle with planning both lunch and dinner. “Just choose one meal to start with. Then once you get a handle on that, start adding in more,” she says. Plus, you can make extra for dinner and eat the leftovers for lunch. “That’s so much easier than trying to take a different meal for lunch every day,” she explains.
4) Opt for easy cooking methods.
Sure, you may love to grill, but cooking on the grill or stove requires more attention. Bachman recommends using an oven or slow cooker, since you can throw food in for a designated amount of time and simply monitor its progress. Plus, it’s easier to cook large batches of food with both of these methods.
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5) Rely on frozen foods.
There’s no need to prepare every single item on your plate. Instead of washing, cutting, and steaming that side of broccoli, buy frozen vegetables instead. Additionally, many frozen fruits and vegetables, The Best Energy-Dense Foods for Runners.
6) Keep breakfast simple.
Mornings can be hectic, which is why Bachman recommends having the same breakfast every day. Just chop up some fruit so it can be thrown in the blender for smoothies, or pair it with Greek yogurt for a change of pace.
7) Have a go-to snack.
Similarly, Bachman advises choosing one snack, like pre-portioned nuts or a batch of hard-boiled eggs, that you can eat every day. That way, you won’t have to hit up the vending machine when you’re hit with the munchies.
8) Get creative.
Eating chicken every night doesn’t have to be boring. Bachman says she makes a big batch of shredded chicken every week and uses it for a variety of dishes, like salads or fajitas. She recommends having a variety of sauces and seasonings available, such as barbeque, buffalo, etc., to make each meal feel unique.
9) Write out your list and go shopping.
With your meals lined up, it’s time to make a grocery list and head to the store. Try to do your big weekly shop on Saturday or early Sunday, so you have time to prep your ingredients before the work week begins. To get in and out as fast as possible, organize your grocery list by section (produce, meat, dairy, etc.).
10) Keep track of how long your items are in the fridge.
Cooked Creamy without any dairy for three to four days in your fridge. After that, it’s time to freeze.
11) Choose the best products to prep and pack your food.
It’s worth blocking out time on the weekend to get your ingredients ready for weekday meal assembly. “Once the week starts, there’s a greater chance that the prep just won’t happen,” Roussell says. Invest in a good set of clear glass or plastic containers so you know exactly how much you have. Here are some of the products we love:
Say goodbye to soggy salads with this container that keeps your ingredients separate.
A good set of containers is vital for work lunches. This set from Rubbermaid is sturdy, never leaks, and contains a variety of sizes.
The ideal container for yogurt bowls, this container keeps fruit and toppings fresh—not soggy.
This pack contains everything you need for a a day's worth of meals. One container holds your salad and the other is perfect for snacks, like fruit, crackers, or veggies.
Keep produce fresh for longer periods of time with these containers that include a crisp tray to reduce moisture and soggy vegetables.
or creating a few meals or dishes and portioning them out throughout the week
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