Meal prepping is a game-changer for healthy eating, especially during the busy workweek. By taking a little time to plan and prepare, you can ensure that you have healthy, delicious meals at your fingertips, reducing the temptation to grab unhealthy snacks or takeout. Here are some simple steps to help you meal prep for a successful, healthy week ahead.
Why Meal Prep?
Planning your meals ahead of time allows you to stick to your health goals without having to worry about what to eat every day. By setting aside a few hours each week to prep, you’ll have nutritious meals ready to go, whether for a quick lunch at work or an easy dinner at home. Plus, it’s a great way to save time and avoid the stress of deciding what to make last minute.
The Basics of Healthy Eating
Healthy eating doesn’t need to be complicated. It’s about focusing on real, whole foods that nourish your body. Here are some basic guidelines:
- Eat plenty of vegetables: They’re packed with essential nutrients.
- Incorporate balanced macronutrients: Make sure you include protein, healthy fats, and complex carbohydrates.
- Choose what you enjoy: Healthy eating doesn’t have to mean bland or boring food. Include ingredients that you like and mix things up to keep meals interesting.
If you’re looking for more guidance on healthy eating, check out our simple approach to nutrition in our 3 Simple Tips for Healthy Eating post.
Step-by-Step Meal Prep
1. Make a List of What You Enjoy Eating
Start by jotting down meals that you love and can easily prepare in advance. Keep a list of your favorite recipes, or pin ideas to a board on Pinterest. Having a list will give you plenty of options to choose from during the week.
2. Create a Weekly Menu
Plan out what you’re going to make for the week. You can be as detailed as you like, from specific recipes to simple meal ideas like “salad” or “macro bowl” (protein, complex carbs, and healthy fats). You can use our Healthy Meal Planning Workbook to organize your weekly menu and get inspired.
3. Make a Shopping List
Once your menu is set, make a shopping list with all the ingredients you’ll need. Organize the list by grocery store sections (produce, dairy, grains, etc.) to make your shopping trip more efficient.
Meal Prep Tips for Busy Weeknights
Even with a plan in place, it’s easy to run out of time during the week. To make healthy eating even easier, consider prepping some of the components ahead of time:
Prep Salad Ingredients
Washing greens, chopping veggies, and preparing homemade dressings can save you a lot of time. Store these ingredients separately in containers so you can easily assemble a fresh salad each day.
Some ideas for salad ingredients:
- Greens: Romaine, spinach, kale, arugula
- Veggies: Carrots, cucumbers, tomatoes, avocado, radishes
- Toppings: Nuts, seeds, grilled chicken, boiled eggs, cheese, or roasted sweet potatoes
- Dressings: Make simple, healthy dressings using olive oil, balsamic vinegar, lemon, and herbs.
Prep Macro Bowl Ingredients
Macro bowls are a great way to ensure you’re getting a balanced meal. A typical macro bowl includes protein, healthy fats, and complex carbs. To prep, cook large batches of grains, protein, and roasted veggies, then store them in the fridge for easy assembly throughout the week.
What you’ll need:
- Roasted veggies: Sweet potatoes, cauliflower, brussels sprouts
- Grains/beans: Quinoa, rice, chickpeas
- Proteins: Chicken, tofu, or salmon
To complete your macro bowls, add a tasty sauce. A drizzle of olive oil, fresh lemon juice, or tahini works perfectly.
Smoothie Prep
Smoothies are an easy and nutritious breakfast or snack. To make your smoothie prep quick and simple, stock up on frozen fruit and pre-wash your leafy greens. You can even portion out your ingredients into freezer bags, so you just have to blend them in the morning.
Tips for smoothie prep:
- Add protein: Use hemp protein powder or a scoop of collagen.
- Use plant-based milk: Almond milk or coconut milk work great.
- Keep ingredients on hand: Have spinach, chia seeds, and frozen berries available.
Make Energy Balls
Power balls are perfect for a snack that doesn’t require refrigeration and are great for a quick energy boost during the day. Simply combine oats, nut butter, honey, and a few other healthy ingredients to create these bite-sized snacks.
Healthy Meal Prep Equals Healthy Eating
Meal prepping doesn’t need to be complicated. By following these simple steps, you can make healthy eating a breeze during your busy workweek. Whether it’s prepping salads, macro bowls, or smoothies, taking time to plan and prepare will keep you on track and feeling good throughout the week. With just a little upfront effort, you’ll have nutritious meals ready to go whenever you need them.
Happy meal prepping!
