Master the Art of Meal Prep: Effective Tips for a Healthier You

By: ONE Nutrition team | Reviewed by Diala Rafidi, MS, RDN,LD/N
Meal Prep

Meal prepping can be a total game changer in meeting your health goals and keeping you feeling your best. Not only does it save time during the week, but it also encourages healthier eating habits. Here are some effective meal prep tips that can help you stay on track with your health goals!

1. Plan Your Meals

Begin with a meal plan for the week. Choose healthy, balanced recipes that include a variety of vegetables, protein sources, and whole grains. This will streamline your shopping and cooking process.

2. Invest in Quality Containers

Use clear, high-quality containers that are microwave and dishwasher safe. Label them with the meal name and date to keep track of freshness.

3. Batch Cook

Prepare larger amounts of staple items like grains, beans, and proteins. Cook big batches of quinoa, brown rice, or grilled chicken that you can use throughout the week in different meals.

4. Pre-Chop Vegetables

Spend some time chopping vegetables for salads, stir-fries, or snacks. Having pre-washed and cut veggies makes it easier to toss them into meals or grab them on the go.

5. Use a Variety of Proteins

Incorporate different protein sources throughout the week. Rotate between chicken, fish, lentils, and beans to not only keep it interesting but also to ensure that you're receiving a variety of nutrients.

6. Cook Once, Eat Twice

When you cook a meal, make double the portion. This can be a time-saver and ensures you have healthy leftovers for lunch the next day.

7. Know Your Freezer

Freezing meals or components of meals can extend their shelf life. Soups, stews, and cooked grains can be portioned out and stored for future use.

8. Involve the Family

Get family members involved in the meal prep process. Assign tasks based on age and cooking skills, making it a fun bonding activity while creating healthy meals together.

9. Keep Snacks Ready

Prepare healthy snacks in advance, such as portioned nuts, cut vegetables, or homemade energy balls for convenient and nutritious options throughout the week.