Meal prepping is a practical and effective way to maintain a healthy diet, save money, and reduce daily stress. By dedicating a couple of hours to preparing your meals in advance, you can ensure you’re eating the way you want to, even on your busiest days. In this blog, you’ll find the science-backed reasons you should be meal-prepping, tips for creating a meal prep plan, and even a suggested 7-day meal plan to help you get started.

 

Why Prep?

Not only is meal prepping convenient, but it can also lead to saving yourself valuable time and money! Research from Brown University highlights that shopping with a list reduces impulse buys, and batch cooking can save time and stretch your budget. Plan meals around ingredients that can be used multiple ways—like chicken for tacos, salads, and soups. Brown University also suggests using frozen vegetables and bulk grains as a cost-effective option, due to their long shelf life.

In addition, meal planning and prepping may have tangible health benefits. The International Journal of Behavioral Nutrition and Physical Activity reports that regular meal planning leads to improved eating habits and a decreased level of health risks. Planned meals are often more nutrient-dense and less reliant on processed foods. Harvard researchers note that meal prepping can also reduce decision fatigue, making it easier to maintain healthy habits consistently.

 

Start With a Plan

Creating a weekly menu based on your budget and preferences is key to successful meal planning. Begin by taking inventory of what you have in order to reduce food waste and avoid duplicate purchases. Plan meals around affordable staples such as whole grains, beans, and seasonal produce. Experts suggest grouping your meals into categories (e.g., stir-fries, salads, or soups) to simplify planning and ensure variety.

 

Focus on Balanced Nutrition

Balancing your meal means including a variety of food groups—lean proteins, whole grains, and colorful vegetables—to promote overall health. Aim for each meal to have protein, fiber-rich carbohydrates, a vegetable and/or fruit, and healthy fats. Prepping ingredients in advance, such as washing and cutting produce or cooking grains, can streamline cooking.

 

Meal Prep Tips for Success

  • Plan Ahead: Write out your meals and snacks for the week.
  • Batch Cook: Cook large portions of grains, beans, or proteins for quick assembly.
  • Use Versatile Ingredients: Roast vegetables or grill chicken for use in multiple meals.
  • Prep Breakfasts: Make overnight oats, breakfast sandwiches, or smoothie packs for easy mornings.
  • Store Smartly: Use clear containers and label meals to stay organized.
  • Repurpose Leftovers: Turn last night’s roasted chicken into wraps or salads for lunch today.
  • Invest in Time-Savers: Use slow cookers or pressure cookers for convenience.

 

Quick and Easy 7-Day Meal Plan

While the following meal plan may not work for all your unique health goals, flavor preferences, and dietary restrictions, it’s meant to give you some easy meal-prep ideas as well as a suggested layout for your meal planning.

  • Monday: Oatmeal with fruit (breakfast), Chicken stir-fry with brown rice (lunch/dinner)
  • Tuesday: Greek yogurt with granola and fruit (breakfast), Turkey wraps with veggies (lunch/dinner)
  • Wednesday: Smoothie with banana, strawberries/blueberries, and Greek yogurt (breakfast), Veggie chili (lunch/dinner)
  • Thursday: Scrambled eggs with bell pepper and whole wheat toast (breakfast), Grilled salmon with quinoa and broccoli (lunch/dinner)
  • Friday: Cottage cheese with berries (breakfast), Chicken tacos with avocado (lunch/dinner)
  • Saturday: Avocado toast with eggs (breakfast), Pasta primavera with a side salad (lunch/dinner)
  • Sunday: Whole grain pancakes with fruit (breakfast), Lentil soup with whole-grain bread (lunch/dinner)

 

Give Meal Prepping a Try!

With thoughtful meal planning, you can enjoy nutritious meals, save money, and reduce daily cooking stress. Using the strategies above, you can develop a sustainable routine that supports your health, your budget, and you family while minimizing food waste. Happy prepping!