Discover 7 practical, dietitian-approved meal prep tips to make healthy eating easier, save time, and reduce stress during your busy week.
Meal prepping isn’t just for fitness buffs or food bloggers—it’s a practical, time-saving strategy that anyone can use to eat healthier and reduce stress during the week. Whether you’re juggling a busy schedule or just want to make smarter food choices, a little planning goes a long way. I’m sharing dietitian-approved meal prep tips to help you plan balanced meals, avoid common mistakes, and stay consistent with your nutrition goals. From grocery shopping strategies to simple planning hacks, these healthy meal prep ideas will help you save time, reduce food waste, and feel more in control of your eating habits. And don’t forget to check out my new blog on mastering meal prep with a step-by-step guide here.
Meal prep is the latest buzzword in healthy eating. But what does it mean? It simply means prepping your meals in advance so that during your busy week you can just grab and go healthy, delicious meals. This trend is growing, as more and more people prep meals on their days off and store them in individual containers in the fridge for lunches and dinners during the week. You can also create big batches of recipes and freeze some for later. There are so many ways to save time and money on cooking with meal prep techniques. So, I asked some of my favorite dietitians to dish on their favorite meal prep advice. Look for my video on meal prep featuring a recipe for Mediterranean White Bean and Sorghum Salad for inspiration!
Top 7 Meal Prep Tips from Registered Dietitian Nutritionists
1. Cook Double Batches
One easy way to do meal prep is to merely make a large, double, or even triple batch of your favorite hearty recipe. “Put half the recipe in the fridge so you can enjoy it during the week and freeze the rest for later. If you’re not used to batch cooking, start slow by preparing 2 or 3 dishes at one time and then work your way up to 5 or 6. You may be spending more time in the kitchen over the weekend, but you will save at least 45 minutes each weeknight when you tend to be in a time crunch,” says Toby Amidor, MS, RD nutrition expert and author of The Healthy Meal Prep Cookbook.
“For my week day lunches, I purposely cook large batches as part of my Sunday meal. The leftovers are used in my salad for my lunches for the week. I pack my salad the night before in covered containers and grab it in the morning when I fly out the door to work,” says Joan Salge Blake, EdD, RDN, Nutrition Professor, Boston University and author of Nutrition & You.
2. Make the Most of Your Time
Meal prepping doesn’t have to be confined to your day off; it can begin whenever you have time. For example, if you are planning on a big meal prep session, start by chopping some of your veggies when you have a spare moment the day before, then storing them in the fridge for the next day. You can also assemble all of your ingredients on the counter, so they are at your finger tips. “I prep my veggies in the morning while the kids are at school. It makes cooking before or after soccer much quicker! I also buy pre-peeled garlic from Trader Joe’s, because I don’t like peeling garlic,” says Jacqui Wilson, RDN.
This also goes for your kitchen appliances. “I don’t do a set meal prep anymore, but if the oven is going on anyway then I’m throwing more than one thing in it!” says Kelli Shallal, MPH, RD, and author behind Hungry Hobby.
3. Repurpose Leftovers
One way to make meal prep time fly is to use leftovers, such as precooked potatoes, sweet potatoes, whole grains, and beans in your favorite meal prep recipes. “Using leftovers makes your meal prep a lot faster, but making them into a new meal prevents boredom from eating the same thing twice,” says Chelsea Allen, RDN, blogger at Chelsea’s Healthy Kitchen.
4. Fit in Food Groups
Look for recipes that include all food groups in one serving: proteins, grains/starches, veggies/fruits, healthy fats. That way you have a balanced meal-in-one for your meal prep. “Focus on food groups rather than specific recipes. By keeping whole grains, lean proteins, and fruits and veggies on hand you can easily throw together a healthy, balanced meal in no time. I like to batch cook roasted veggies, tofu, or another protein, and a grain like quinoa to use in a variety of ways throughout the week,” says Jenna Gorham, RDN.
5. Choose Simple Dishes
One important strategy is to simplify meal prepping as much as possible. If you choose overly complicated recipes, you can get bogged down with the amount of time it takes. Plus, large batches can lead to boredom. “If you tend to get bored with meal prep, or you find yourself wasting a lot of what you prepare, focus on making a simple, rotating menu instead. Making 3-4 complete but simple dishes gives you enough options to choose from during the week without getting bored. For example, you could prep a salad, a crockpot soup, and an entree or two large enough to give you leftovers for the week,” says Chelsea Jackie, RDN, blogger at Chelsea Dishes.
6. Plan Ahead
One of the most critical meal prep steps is to plan well, from start to finish. This includes planning your meal prep day, menu, recipes, and shopping list. “Set aside 2-3 hours every week to plan and prep your meals ahead of time. For example: chop fruits and veggies for snacking, make-ahead breakfast ideas like overnight oats, granola, or chia pudding, and batch cook 1-2 entrees,” says Dixya Bhattarai, MS, RD/LD Registered Dietitian + Food Blogger at Food, Pleasure, and Health.
7. Take Stock of Your Pantry
As part of that ever important planning stage, do a quick inventory of your pantry and try to incorporate as many pantry foods into your meal prep plan as possible. This also goes for your fridge and freezer! Do you have some dried black beans in your pantry? What about some onions and tomatoes in the fridge, and some frozen corn in the freezer? You can make up a delicious meal out of those ingredients. “Take stock of what you have in your pantry, refrigerator, and freezer before making your menu and purchasing new items to prep. This will save you time and money if you have a lot on hand to cook with, and some of the easiest and quickest meals can be made from pantry staples like pasta and other whole grains, canned tomatoes, and beans,” says culinary nutrition expert Jessica Levinson, MS, RDN, CDN of Small Bites by Jessica.
Learn how to make Mediterranean White Bean and Sorghum Salad with my recipe video here.
Top 10 Plant-Based Meal Prep Recipes
Check out my all-time favorite meal prep recipes I make in my own kitchen time and time again. Each recipe is easy and makes a balanced meal in one.
Vegan Jambalaya with Red Beans and Okra
Vegan Tamale Pie
Zucchini Lentil Curry
Chipotle Spice Power Bowl with Rice
Mediterranean Sheet Pan Veggies
Vegan Pasta Amatriciana
Easy Soba Noodles with Peanuts and Seitan
Shawarma Bulgur Salad Bowl with Chickpeas
Southwest Sweet Potato Shepherd’s Pie
Easy Vegetable Fajitas
Main Image: Mediterranean Vegan Meal Prep, Sharon Palmer, RDN
