How to Meal Prep for the Week - The Easy Way!
I know you’ve probably read 100 blogs about how to meal prep for the week, the best meal prep guides, or their favorite meal prep recipes.
And don’t get me wrong, I’m sure they had amazing tips for you.
I just find them to be a little unrealistic.
They’re telling you to spend an entire day prepping ultra-healthy meals with a thousand ingredients you’ll never use again.
As a Registered Dietitian, I hear this complaint from my nutrition clients all the time.
They just want some easy and healthy ideas for meal prepping for the week - nothing too complicated and meals that actually taste good.
So that’s what I’m sharing with you today. Tips that make meal prepping feel attainable and realistic to do every week, while helping you eat healthier.
Key takeaways:
How to change your mindset around meal prepping.
Ideas for ingredients to meal prep.
Tips and tricks to make meal prep easier.
Download my free cookbook to get started.
Changing Your Meal Prep Mindset
You do NOT have to spend an entire day in the kitchen to prepare high-protein meals for the week.
Here’s how you make meal prep easy: prepare ingredients to use in meals for the week.
You don't have to make an entire casserole. How about you wash and cut the veggies that will go inside? Then, the veggies are ready to go as a side to any meal, and you'll have a quick and easy snack for the week.
This method saves you SO much time in the kitchen every week, and is even more helpful when you’re busy.
Another thing I love about this meal prep method is it lets you stay flexible and eat what you’re feeling instead of committing to eating the same meal all week. If you have ground beef cooked, rice made, and veggies cut in the fridge, you could make tacos, a burrito bowl, a casserole, or soup.
You won’t get bored with eating the same meal because now you have options.
The Best Items to Meal Prep for the Week
I already gave you a few examples, but what other ingredients can you meal prep for the week? These are some of my favorite meal prep ideas:
Sauces: I personally just buy sauces, but you could totally meal prep some sauces for the week!
Veggies: Wash and cut your veggies for the week. You can munch on them raw as a snack or have them ready to cook for a meal. I also love to roast veggies! They get a lot of flavor and are way less work than cooking them on the stove.
Quinoa or Rice: Add a splash of water before reheating so it maintains that freshly cooked fluffiness. Pro tip! Red, black, or brown rice keeps a better texture when reheated.
Fruit: Wash and cut your fruit for the week for a quick and easy snack or side.
BBQ: Grill a bunch of meat for the week, like chicken, sausage, and hamburgers.
Proteins: Cook other proteins like ground beef and hard-boiled eggs to have ready in the fridge.
What else can you think of? Send me your ideas on Instagram, and I might update this blog with your recommendations!
Now what??
Now that you have your ingredients, assemble them in combination. Here are a few high-protein and healthy ideas to get you started!
Example:
Spinach, quinoa, wraps
Eggs, chicken
Guac, bell pepper, tomato
Hummus, sriracha, salsa, cheese
Day 1: Wrap with hummus, chicken, spinach, hard boiled egg and bell pepper
Day 2: Quesadilla: wrap with chicken, cheese, bell pepper, salsa and guac
Day 3: Quinoa bowl with chicken, hummus, bell pepper, tomato
Day 4: Salad with hard boiled eggs (maybe 1 egg and 2 egg whites) bell pepper, salsa for dressing
Day 5: Stir fry with chicken and a scrambled egg, bell pepper, sriracha, and quinoa
Extra Meal Prep Ideas and Tips!
I’m all about not overcomplicating meal prep for the week. I also don’t ever want anyone to feel ashamed for not having enough time to do so. We’re all busy with work and family life, and sometimes need to prioritize other things.
So, let’s keep it simple and realistic.
1. Buy a frozen meal and throw some extra protein or veggies on top. This is a great option if you need to pick something up at the store for dinner.
2. Add more seasoning to meals! People chronically under-season their food (in my opinion.) Change up your seasonings for some variety. I love to get seasoning blends that go with everything. My favorites are the Sunny Paris Seasoning and Sandwich Sprinkle.
3. Get the family involved in meal prep for the week and spend some quality time together. A lot of people don’t know how to help in the kitchen. Give them some jobs to help you!
Kids can measure and make rice.
Your spouse can cut veggies and put them in the oven.
The dog can clean the floor. 😉
Meal prep for the week doesn’t have to be complicated or a full-day event! Do what works for your schedule and lifestyle. Small changes and habits make a big difference!
Free Virtual Cookbook
I created a free cookbook to help you get started with your new meal prep mindset!
Every recipe has only 3-5 ingredients, so you won't waste money on ingredients you’ll never use again. The healthy and protein-packed recipes can all be made in under 15 minutes. You can actually enjoy your evening instead of spending the entire night making dinner.
Your Challenge: Meal Prep This Week!
No more stalling! It’s time to start meal prepping, or should I say, ingredient prepping!
Start small with a few items that will save you the most time. For me, that’s prepping veggies and meat for the week. My husband always helps me, too!
Don’t overcomplicate it or get in your head that you should be doing more. Meal prep is supposed to make your life easier, not harder and more stressful!
If you need some support along the way, my team would love to be your accountability partner. Our online nutrition coaching services help busy people like you stick to nutrition choices that work for your lifestyle. Book a free inquiry call to learn more!
FAQs About How to Meal Prep for the Week
How long can I keep meal prep in the fridge?
With proper storage, produce can last up to a week. Cooked meat and full meals should be eaten within five days.
Should I freeze my meal prep for the week?
You can! Some of my nutrition clients like to prep meals to go right into the freezer, like soups, casseroles, and pasta dishes. Then when they’re ready to cook, they pull it out to thaw and throw it in the oven. You could also freeze a protein for later. I personally love grilling a ton of chicken and then having it easy to take out of the freezer after my workouts!
How do you keep meal prep fresh all week?
Use airtight containers, store sauces or dressings separately, and label everything with the date it was prepped. And don’t forget to let your food cool before refrigerating to prevent bacteria growth!
What are the best meal prep containers?
I prefer glass containers. They’re super easy to clean and last a long time. I also sometimes use silicone bags!
