3 Ways to Experiment with Meal Prepping
Meal prepping can save time, reduce stress, and ensure you have nutritious, delicious meals ready to go. Whether you’re new to meal prep or looking to refine your approach, here’s a guide to get started.
What is meal prepping?
Meal prepping looks different for everyone based on their schedule and needs. It can include:
- Ingredient prep – Chopping, peeling, roasting, or defrosting ingredients in advance.
- Individually portioned meals – Packing meals in grab-and-go containers for convenience.
- Batch cooking – Making large portions to store for the week or freeze for later.
Experimenting with different versions of meal prep can help to discover what strategies work best for you. To get started:
- Start small: Don’t feel pressured to prep every meal; prepping snacks or getting in the habit of taking the chicken out of the freezer in advance can be a great start!
- Make it enjoyable: Listen to a podcast/music while prepping to make the time pass faster and make it more fun. Choose meals and snacks you will look forward to eating!
1. What is ingredient prep?
Ingredient prep is a great way to ease into meal prepping without committing to full meals. By prepping ingredients ahead of time it can make cooking faster and easier.
Ways to get started:
- Prepare proteins in bulk – Cook and store a batch of shredded chicken, tofu, ground turkey, or hard-boiled eggs for protein additions to meals or snacks. Tip: Hard-boiled eggs can safely last up to 7 days in the fridge!
- Chop and store vegetables – Wash, pre-cut, peel or roast veggies in advance for quick snacks or add-ins for meals. Tip: Store cut carrots and celery in water in the fridge to keep them crisp!
- Cook grains ahead of time – Make a batch of rice, quinoa, or pasta to incorporate into meals throughout the week.
- Defrost ingredients – Remove foods you’re planning to cook from the freezer in advance, that way they are thawed and ready to go when you need them!
2. What are individually portioned meals?
If you tend to skip meals or grab less nutritious options when you're short on time, pre-portioning meals in advance can be a game-changer.
Ideas to try:
- Pre-pack the meal you tend to skip – Pre-packing breakfast, lunch or dinner into containers in advance ensures you always have a nutritious option on hand.
- Portion out snacks – Divide nuts, seeds, or yogurt into small containers for grab-and-go servings.
- Plan ahead for busy days – Take a moment to check your schedule and identify busy days in advance. This way, you can have a quick, nutritious meal ready when you need it—faster than ordering takeout!
3. What is batch cooking?
Batch cooking helps you save time by preparing large portions of meals at once to store and eat throughout the week.
Batch cooking tips:
- Choose meals that reheat well – Soups, stews, casseroles, curries, chili and roasted meats are great options.
- Use airtight containers – Store meals properly to keep them fresh.
- Fridge: Most prepped meals last 2–5 days.
- Freezer: Meals stay fresh for 3–4 months.
- Label and date meals – This helps you keep track of what needs to be eaten first.
Meal prepping may seem overwhelming, but by breaking it down into small steps and experimenting to find the strategies that work best for you, it can become an essential tool in your toolkit. Over time, it can turn into a habit that not only makes your week easier and more budget-friendly but also helps you achieve your health goals!
If you’d like to learn more about meal prepping, reach out to your Constant Health dietitian 🙂
Happy meal prepping!