Are you interested in what a dietitian’s meal prep looks like? What about tips from a dietitian for meal prep?
This is a requested post by several of my readers, even though I wouldn’t even consider myself a meal prep aficionado. If you search meal prep you will get no less than a million results on google so this isn’t probably a great deal of new information as much as it is what I personally like to do when it comes to meal prep. I don’t think you need to meal prep to eat healthy but I do think having a rough meal plan can help with busy weeknights so I’ve compiled a list of some of tips and go tos. I’d love to hear some of your tips or advice in the comments as well so please share!
-Invest in high grade storage containers
I like the Pyrex glass containers- it’s easy to see what’s in them and they are great for storing and taking for a packed lunch. Breakfast is almost always made ahead in my favorite containers- pictured with my chia jam and peanut butter oats.
-Pick a time/day of the week that works for schedule
Meal Prep Sundays are a huge thing on the gram but I personally tend to split meal prep on Sunday afternoon or Monday evening. It’s good to have a rough time scheduled before things get too hectic or busy into the week. I like to use some pre-chopped veggies like riced cauliflower to make recipes like my Middle East Cauliflower Rice a breeze.
-Don’t be afraid to use frozen veggies
As a Registered Dietitian I get asked time and time again are frozen vegetables okay and the answer is absolutely I personally use just as many frozen vegetables as I do fresh! Frozen peppers can be a quick hack for my meal prep burrito bowls.
-Cook in large batches
Are you making bread? Muffins? A soup? Double the recipe- it’s only a few minutes of extra work to measure out double the ingredients and most recipes store perfectly in the freezer (which saves you when you don’t have time to devote to meal prep). Greek Chicken Stew is one of the soups I always make in bulk- just leave out the cheese until reheating.
You can make one large meal and eat it throughout the week or freeze in a gallon bag or stasher bag to enjoy another week
See previous comment but basically always make extra!! I have some of this Caprese Chicken Lasagna waiting in my freezer and I can’t wait to dig back into it soon!
-Re-purpose leftovers
Many grains, veggies, and proteins are great to prepare in bulk and then use with different recipes throughout the week, especially if you are someone who will get tired of eating the same thing day after day. If you make something like quinoa find different recipes to use it in- breakfast bars, topped on a salad, or made into a whole new dish like my Quinoa Mango Salad.
-Limit yourself to one new recipe per week
New recipes are a time suck- there is troubleshooting, there can be errors, things don’t always turn out perfect the first time you make it. By limiting yourself to one new recipe per week you can experiment with some new favorites without causing yourself the stress of multiple fails throughout the week. One pan or one pot recipes are a personal favorite of my clean up crew, aka my husband, so recipes like One Pan Tuscan Chicken are usually a hit.
-Make foods you enjoy
The whole point of meal prep is to make meal time easier and one of the most important things to make sure you are cooking foods you will enjoy. Yes there is a lot of buzz and downloads for this meal plan or that meal plan but the best laid plan is one you will actually stick to so make sure you are actually make food you like! The recipe I use the most when it comes to meal prep is my cookie dough breakfast bars
What is your meal prep go to? Any tips to share that I didn’t mention??
