Meal prepping doesn't have to mean spending hours in the kitchen or eating the exact same thing every day. At its core, meal prep is simply finding small ways to make future meals easier. It can be as simple as chopping a few vegetables or cooking a little extra while you are already at the stove - everything counts! Here are some of my favourite tips to make meal prep realistic if you're just starting out!
Start Super Small and Prep Ingredients, Not Full Meals
Prepping the same meal for the entire week is not realistic or enjoyable for everyone. Ingredient prepping is just as effective and more flexible! By tackling a few small tasks, you give your future self a head start without committing to eating the same lunch five days in a row.
A few easy places to start:
- Prep your veggies: Chop vegetables and store them in containers for stir frys, salads or easy grab and go snacks.
- Prep a carb base: Cook a batch of pasta, rice or quinoa to build quick meals throughout the week.
- Prep a versatile protein: Make something you can repurpose into salads, wraps, sandwiches or bowls. This keeps lunches simple and varied.
- Prep a snack: For an easy grab-and-go option!
Having ready to use ingredients on hand makes it so much easier to build meals on the fly. You are using the same base ingredients but creating something completely different. This keeps things flexible and avoids the boredom that can come with traditional meal prep!
Your Freezer Is Your Best Friend
Your freezer helps you extend your effort and reduce waste. I always keep a few staples frozen so I am never far from a nourishing meal! Freezing food gives you a built-in backup plan. It saves you money, prevents waste and supports you during the weeks when you do not have the energy to cook from scratch.
Some of my go to freezer favourites:
- Pasta sauces
- Soups and stews
- Casseroles
- Frozen fruits and veggies
- Muffins
- Breakfast biscuits
- Freezer Breakfast Sandwiches
Build a Routine That Works for You
Meal prepping becomes so much easier when you weave it into habits you already have. You do not need a full Sunday meal prep session for it to be successful. Instead, look for small everyday moments where you can set yourself up for success.
Try adding prep into things you are already doing:
- Chop veggies as soon as you unload your groceries
- Double recipes when you cook and freeze the extras
- Prep breakfasts like overnight oats or chia pudding the night before
These quick tasks save time without taking over your entire day. Once you figure out what works for your lifestyle, meal prep stops feeling like a chore and starts feeling like a tool that supports you throughout the week!
My Meal Prep Faves
Here are a few strategies I come back to again and again:
- Roast a big sheet pan of veggies to use in bowls, wraps or salads
- Prep smoothie ingredients in small freezer bags for easy blending
- Wash fruit and store it in containers for the week
- Make a large batch of soup and freeze individual portions
Final Thoughts
Meal prepping does not have to be all or nothing. It is about finding a rhythm that fits your lifestyle and helps your week run a little smoother. Even the smallest steps, like chopping a few vegetables or doubling a dinner recipe, can have a big impact.
Start small, stay consistent and try a few of these tips this week! You might be surprised at how much easier mealtimes feel.
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This post was written by Cooper Jones, Nutrition and Dietetics student at Brescia University and reviewed by Nicole Addison, MHSc, RD.
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