Why Meal Prep Matters

Meal prepping isn’t just about saving time—it’s about making healthy eating easier when life gets hectic. By preparing meals in advance, you’re less likely to reach for unhealthy convenience foods when hunger strikes during a busy day.

5 Simple Meal Prep Ideas

1. Sheet Pan Protein & Vegetables

Roast a large sheet pan of your favorite protein (chicken, tofu, etc.) alongside seasonal vegetables with olive oil and herbs. Divide into containers and refrigerate for up to 4 days.

Pro tip: Use different spice blends on different sections of the pan for variety.

2. Overnight Oats Multi-packs

Prepare 5 jars of overnight oats using rolled oats, milk (dairy or plant-based), and chia seeds. Add different mix-ins to each jar:

  • Berries and honey
  • Apple and cinnamon
  • Cocoa powder and banana
  • Peanut butter and jelly
  • Coconut and mango

3. Mason Jar Salads

Layer ingredients in a large mason jar with dressing at the bottom, followed by hard vegetables, proteins, and greens at the top. Shake before eating.

Popular combinations:

  • Greek: Feta, olives, cucumber, chicken, romaine
  • Mexican: Salsa, black beans, corn, avocado, greens
  • Asian: Sesame dressing, edamame, carrots, cabbage

4. Freezer Smoothie Packs

Prepare freezer bags with portioned smoothie ingredients (except liquids). In the morning, dump into a blender with your liquid of choice and blend.

5. One-Pot Grains & Legumes

Make a large batch of a grain (rice, quinoa) and legume (lentils, beans) combination that can be repurposed throughout the week:

  • Topped with an egg for breakfast
  • Mixed with raw vegetables for lunch
  • Added to soup for dinner

Tips for Successful Meal Prepping

  1. Start small with just 2-3 days of prep
  2. Use quality storage containers
  3. Keep a list of your favorite recipes
  4. Prepare components rather than full meals for more flexibility
  5. Set aside a specific time each week for prepping

Conclusion

Meal prepping doesn’t have to be complicated or time-consuming. Even the simplest preparation can save you hours during your busiest weeks while helping you maintain a healthy eating pattern. Start with one or two of these ideas and gradually build your meal prep routine.