Food for Thought – (6/5/2023)

Master the Art of the Meal Prep

Finding time to prepare healthy meals can be challenging in our fast-paced world. The solution? Meal prep! Meal prep is a practice that involves planning, preparing, and portioning meals in advance, ensuring you have delicious and nutritious options readily available throughout the week. Not only does it save time, but it also helps you make healthier food choices and save money. Let’s delve into the art of meal prep, offering you practical tips and insights to help you master this game-changing technique.

Plan with Purpose:

Before you embark on your meal prep journey, starting with a plan is essential. Set aside some time each week to decide on your meals, considering your dietary goals, preferences, and any specific dietary requirements. Consider creating a weekly menu or using meal-planning apps to streamline the process. Planning ahead will help you stay organized and ensure you have all the necessary ingredients on hand.

Websites to help: Eat This Much or Healthy Meal Plans or Eat Well 101

Prep Like a Pro:

Once you have your plan in place, it’s time to roll up your sleeves and get cooking! Choose a day or two each week when you can dedicate a couple of hours to meal prep. Start by focusing on batch-cooking staple ingredients that can be used in multiple meals throughout the week. For example, roast a whole chicken, grill a batch of chicken breasts, or cook a big pot of quinoa or brown rice. These versatile ingredients can be used as the base for various dishes, from salads and stir-fries to wraps and bowls.

Chop and wash your vegetables in advance to save time during the week. Consider investing in some quality food storage containers to keep your prepped ingredients fresh and organized. Portion out your meals into individual containers, making it easy to grab a healthy option when you’re on the go.

Mix and Match:

Meal prep doesn’t have to mean eating the same thing every day. With some strategic planning, you can create a variety of meals using the ingredients you’ve prepped. Think about combining different proteins, grains, and vegetables to create balanced and flavorful dishes. For example, mix grilled chicken with roasted veggies and quinoa for a hearty lunch bowl, or toss together a vibrant salad with a variety of colorful vegetables, beans, and your favorite dressing.

Embrace Freezing:

Freezing is your best friend when it comes to meal prep. Certain meals and ingredients can be frozen, allowing you to extend their shelf life and have a variety of options available for future meals. Soups, stews, and casseroles are perfect candidates for freezing. Portion them out into freezer-safe containers, label them, and store them for later use. This way, you’ll always have a backup plan for those busy days when you don’t have time to cook.

Stay Inspired:

To keep meal prep exciting and enjoyable, seek inspiration from various sources. Explore cookbooks, online recipes, and food blogs for new ideas and flavors. Pinterest and Instagram can be great platforms to discover meal prep-friendly recipes and creative presentation ideas.

Delicious Meal Prep Recipe Ideas

Quinoa and Black Bean Burrito Bowls

Cook quinoa, seasoned black beans, grilled chicken or tofu, and a variety of colorful veggies. Assemble in individual containers and top with salsa or guacamole when ready to eat.

Quinoa Black Bean Burritos

Stir-Fry with Brown Rice

Prepare a stir-fry using your choice of protein (chicken, beef, shrimp, or tofu), mixed vegetables, and a homemade stir-fry sauce. Pack the stir-fry in containers alongside cooked brown rice for a complete meal.

Stir Fry with Brown Rice

Mason Jar Salads

Layer mason jars with salad dressing, hearty vegetables (like bell peppers and cucumbers), protein (grilled chicken or chickpeas), and leafy greens. When ready to eat, shake the jar to mix everything together.

Mason Jar Salad

Overnight Oats

Combine rolled oats, your choice of milk, chia seeds, and sweeteners in a jar. Let it sit overnight in the fridge. In the morning, top it with fresh fruits, nuts, or granola for a quick and nutritious breakfast.

Overnight Oats


Meal prep is a powerful tool that can revolutionize your approach to eating well and save you time and stress in the kitchen. With a bit of planning, preparation, and creativity, you can create delicious, nutritious meals that nourish your body throughout the week. So, try meal prep and witness the positive impact it can have on your life. Remember, it’s not just about the food; it’s about simplifying your life and making healthier choices effortlessly. Happy prepping!

– Krupa Patel, MPA, RD/LDN Registered Dietitian

Want more?

Check out our previous edition of Food for Thought!

June is Alzheimer's and Brain Awareness Month. One often overlooked aspect of maintaining a healthy brain is nutrition. Learn more about how nutrition correlates with brain health and the potential for Alzheimer's with our previous edition of Food for Thought!

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