10 Tips for Easy Meal Prep
Today I am sharing ten tips for quick and easy meal prep.
Meal prep is one of the best things you can do to support healthy eating for you and your family. It makes it easier to eat healthy meals and avoid take-out, it makes weeknights less stressful, and it saves money. I love nothing more than a full fridge of meal-prepped foods, and washed and cut fruits and veggies on a Sunday night. It's the best feeling.
That being said, sometimes I really don't want to do it. It takes time away from other things I could be doing on the weekend. Or sometimes I just don't feel like cooking at all. I'm sure we can all relate.
For me the benefits outweigh those feelings, though, and sometimes I just have to remind myself of that. It got me thinking about meal prep for busy moms, and how we can do a quick prep for the week without spending hours in the kitchen.
But first, here's why I meal prep and why I find it to be so beneficial.
Is meal prepping worth it?
You bet it is!
#1: It's saves you time. When you have prepared food ready to go, you can get meals on the table easier and quicker during the week.
#2: It will save you money. When you have meal and snack options ready to go, you are less likely to buy food or order takeout when you are short on time. You will also have less food waste, which is good for the planet and your wallet.
#3: It's a great healthy habit. Having healthy options that are easy to grab or heat up ensures that you can make healthy choices all week long.
Tips for Quick and Easy Meal Prep
Here are my top ten tips for a quick and easy meal prep.
Tip #1: Start slow and plan your meals.
If you are just getting started with meal prep, you don't need to make a million things. Think about what is most challenging for you to make during the week. Breakfast? Proteins for lunch or dinner? Washing and cutting fruits and veggies? Start with one thing this week. You can always add more!
Take some time to plan your meals for the week. Decide what recipes you want to make and create a shopping list of the ingredients you'll need. This will save you time and prevent last-minute grocery store trips.
Tip #2: Keep it simple.
Meal prep is supposed to make things easier for you. So keep it simple! No elaborate meals necessary. Choose recipes that are simple and require minimal ingredients. One-pot meals, sheet pan dinners, and slow cooker recipes are great options for easy meal prep. The fewer the ingredients and steps, the less time you'll spend in the kitchen.
I like to prep hard boiled eggs in my instant pot, which takes about 10 minutes and minimal effort. Rinse your berries and lay them out to dry. Come back later to put them in containers lined with paper towel. Now they're ready. Whip up a batch of chia pudding or a chopped salad. All of these are easy and can last for days in your fridge.
Tip #3: Break it up.
Another tip for making meal prep easier is to break up your tasks - no need to do it all at once. Maybe you're making pancakes on a Saturday morning. Make a big batch and put the extras in the fridge or freezer for the week. While your dinner is cooking, wash and cut some veggies to have on hand or whip up some overnight oats for the next few days.
Each item you add to the fridge is another win - and more motivation to stay on track all week long.
Tip #4: Use prepared foods.
If you really don't want to spend too much time in the kitchen, reach for some convenience foods to help you out.
You can buy a rotisserie chicken, shred it, and have it on hand for salads or sandwiches. Pick up a bagged chopped salad and pour it into glass containers for lunch for the week. Done! You can also buy pre-cut fruits that are ready to eat or veggies that can be easily thrown on a sheet pan and roasted. No peeling or chopping necessary.
Tip #5: Batch cook.
Cook large quantities of staple ingredients like grains (rice, quinoa), proteins (chicken, beans), and vegetables. Store them in the fridge or freezer and mix and match throughout the week to create different meals. For example, you can use cooked chicken in salads, wraps, or stir-fries.
Tip #6: Make double.
When you make your meal plan for the week, think about which meals you could double (or triple!). You can use the leftovers for another meal later that week or you could package it up in small containers for easy lunches. This could mean making two batches of chili, or grilling some extra chicken along with some veggies. If you're cooking anyway - it's not any extra work.
Tip #7: Prep ingredients ahead of time.
Instead of preparing a whole meal, you can prep ingredients for a meal.
When you have some free time, chop vegetables, marinate meats, and prepare sauces in advance. Store them in the fridge, so they are ready to go when you need to cook. This can make a huge difference on busy weeknights.
Tip #8: Utilize your slow cooker or Instant Pot.
Slow cookers and Instant Pots are lifesavers for easy meal prep. You can throw in your ingredients in the morning and come home to a ready-to-eat meal. They also allow you to cook in bulk, which is perfect for batch cooking.
Tip #9: Repurpose leftovers.
Don't let leftovers go to waste. Get creative and repurpose them into new meals. For example, roasted vegetables can be turned into a frittata, and leftover grilled chicken can be used in a quesadilla.
Tip #10: Create a routine that works for you and your lifestyle.
Establish a meal prep routine that works for you. Whether it's dedicating a few hours on Sunday to prep for the week or doing a little bit each evening, find a schedule that fits your lifestyle and stick to it.
Those are my ten best tips for quick and easy meal prep.
Meal prep doesn't have to be difficult or time-consuming. Do what works for you and your family. I guarantee you'll feel better about your food choices, along with saving time and money.
For more on meal prep, check out easy meal prep for busy moms for some easy meal prep recipes and my beginner's guide to how to start with meal planning and prep.
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