Mastering Meal Prep: Simple Tips for Hectic Weeks
In today's world, many of us are constantly on the go and juggling a never-ending mental load. With such busy schedules, finding the time and energy to prepare healthy and balanced meals each day can be challenging. This is where meal prep comes in. By planning and preparing your meals ahead of time, you can save time, money, and energy throughout the week. Here are my favorite tips for mastering meal prep, even in the craziest weeks when cooking is the last thing on your mind!
Foundations of a Balanced Meal
Let's dive into the heart of meal prepping—creating a weekly meal plan that feels like it was custom-made for your family’s schedule. First up, grab a moment over the weekend, maybe with your morning coffee or favorite beverage in hand, to ponder your week. Have a late meeting on Wednesday? Plan a super quick meal for that day. Kids’ soccer practice on Tuesday? Something make-ahead would be perfect.
When planning meals ahead of time, it’s also helpful to think about the foundations of a balanced meal to help make them as satisfying and nourishing as possible. One way to think of it is called the “33% rule,” where each of the below components makes up ⅓ of your meal:
Shopping Strategies to Maximize Efficiency
First, make a list of the meals you and your family plan to eat in the week ahead. Then, look in your pantry/fridge to see what staples you have available and ready to go. After this, it helps to either make your list based on the order you walk through the store or, to make life even easier, place a grocery delivery order and have it delivered directly to you when you need it (I am partial to this option 😀).
Now, sometimes, it's helpful to think beyond the grocery store. Farmers' markets and bulk stores are like playgrounds for meal preppers! They're fantastic spots to snag deals on fresh, nutritious ingredients that won't break the bank.
Also, convenience options can be your friend! It is entirely okay to purchase pre-cut veggies/fruits, canned beans, packaged grains, and more to save you time, especially if this helps you get a nourishing meal on the table without resorting to takeout!
Step-by-Step Meal Prep Process for the Week
Alright, friends, it's go-time in the kitchen! Carve out a chunk of time when you're feeling most upbeat – maybe a lazy Sunday morning or a chill Saturday afternoon. Kick things off by getting those veggies chopped and your main proteins prepared. It's all about making ingredients you can remix into different meals to keep things exciting.
For example, prep a big batch of grilled chicken and ground beef to throw into salads, tacos, and grain bowls throughout the week. Grill up some vegetables while cooking your proteins for the week, and have these ready to add color to your meals with no fuss!
Here are a few of my favorite meal prep options that can be prepped ahead of time and mixed and matched throughout the week:
Proteins to make ahead of time: marinated grilled chicken, ground beef, flank steak
Grains to prep: brown rice, roasted sweet potatoes/potatoes, quinoa, black beans, chickpeas
Veggies to cut up or prep ahead of time
Cut up ahead of time: Cucumbers, tomatoes, bell peppers, carrots, broccoli, cauliflower, leafy greens
Grill / Roast ahead of time: Zucchini, squash, asparagus, brussel sprouts
Here are a few meal ideas to get you started:
Taco bowls with brown rice, black beans, tomatoes, bell peppers, and ground beef topped with avocado
Roasted sweet potatoes topped with grilled chicken, chickpeas, and roasted brussel sprouts
Grilled veggie + steak salad with greens, grilled zucchini, squash, asparagus, and flank steak
Need some additional help? Did you know that I have a FREE balanced meal guide that gives you extra tips and tricks for making your meals super nourishing and energizing? Check it out HERE.
I also offer 1:1 in-depth consultations, during which we can find a meal and lifestyle pattern that fits YOUR body. I would love to chat!
