For busy people or anyone just trying to make healthier choices, meal prep is more than a trend: it’s a revolutionary practice that makes figuring out what to eat a lot easier. You won’t be stressing at the last moment after meal prepping. Having meals ready saves time, allows you to focus on other chores, and helps avoid snacking or getting takeout during meal times.
If preppy meals sounds unfamiliar to you or if you’re in search for new and fresh ideas, here are five useful tips to help you get your week started right.
1. Make Overnight Oats for Healthy Mornings
Oatmeal is the healthiest meal one can prepare and does not require any effort. If you’re super busy, breakfast does not need to be complicated. Overnight oats can be prepared in advance and can offer fiber, and other nutrients to keep you energized throughout the day.
How to Prep:
- In a jar or any container, combine ½ cup rolled oats, ½ cup milk (dairy or plant-based), and a drop of vanilla extract.
- For toppings, add fruits (fresh or frozen), nuts, seeds, or a spoonful of Greek yogurt.
- If preferred, sweeten using honey or maple syrup.
- Store it in the fridge overnight, and by morning, you’ll have a delicious meal waiting.
Customization Tips:
- Don’t be afraid to experiment with flavors. Try peanut butter with bananas, apples with cinnamon, or mixed berries with almond butter.
- Prepare single servings of overnight oats in advance so breakfast is easy for several days.
For quick meal prep, overnight oats can last up to four days in a refrigerator
2. Cozy Meals with Mason Jar Soups
Meal prep wouldn’t be complete without comforting, nutritious foods like soup, and with mason jars, you can prepare individual portions filled with fresh ingredients that are ready to go whenever you are.
Instructions:
- Place individual servings of beans, lentils, or rice with chopped veggies into a mason jar.
- Add garlic, turmeric, or bouillon cubes in for extra flavor.
- Fill the jar with boiling water right before eating, cover, and let it sit for a few minutes. Stir it a bit, and voila, you have yourself a warm, hearty soup.
Customization Tips:
Prepare a selection of soups like minestrone, Thai coconut curry, or classic chicken noodle to switch up flavors throughout the week.
Add some shredded chicken, tofu, or chickpeas to increase the meal’s protein content.
3. Sheet Pan Meals for Easy Dinners
With just one pan and your oven, sheet pan meals are the solution to quick, no-fuss dinners. They provide balanced meals packed with proteins and veggies for effortless cooking.
How to Prep:
- Pick a protein source, chicken breast, salmon, and tofu all work.
- Include vegetables such as broccoli, sweet potatoes, zucchini, or Brussels sprouts.
- Combine all the ingredients in olive oil and season with garlic powder, paprika, or Italian seasoning.
- Place everything on a sheet pan, then roast it at 400°F (200°C) for 20–30 minutes, depending on the ingredients.
Once cooled, store portions in airtight containers and voila: supper is ready to go.
4. Pre-Portioned Salads in Jars
Salads are a healthy meal-prep favorite. The only issue is no one wants to deal with a soggy lunch. The answer? Layering ingredients in mason jars to keep everything fresh.
How to Prepare:
- Start with the dressing at the bottom of the jar (2-3 tablespoons).
- Hearty vegetables like carrots, cucumbers bell peppers and cherry tomatoes make a perfect next layer.
- Grains or proteins like quinoa, chickpeas, grilled chicken, or even hard-boiled eggs work great as a follow-up.
- Finish with a top layer of some salad greens, such as spinach, kale, or arugula.
Just shake the jar or pour the contents into a bowl when it’s time to eat.
Customization Tips:
Spend some time on Sunday packing 3 to 4 jars so you can easily grab them during the week.
Try different dressings and add ins like black beans and avocado for Southwest-style or feta and olives for Greek.
5. Smoothies Packs for On-the-Go Nutrition
There’s no easier way to consume fruits, vegetables and even protein than in a smoothie during breakfast or as a snack. Prepping all the ingredients ahead of time means you can grab them and be ready in under a minute, even on the busiest of mornings.
Prep Steps:
- Measure out leafy greens (spinach, kale) and fruits (bananas, berries, mango) into freezer-safe bags or containers, and also add in extras like chia seeds or protein powder.
- Place the packs in the freezer.
- When ready, add the contents of the pack into a blender, add the desired liquid (water, milk, or juice), and blend!
Tips for Customization:
- Prepare a variety of packs with different flavor combinations, emphasis on tropical (pineapple, mango, coconut) or berry rich (blueberries, strawberries, almond milk).
- You can also add a scoop of nut butter or a handful of oats.
Begin Your Meal Preparation Journey Today
Meal prepping doesn’t have to be boring or take forever. The following five suggestions are not only mouth-watering, but are also simple to make and flexible enough to match your preferences and lifestyle. By putting in a little effort and planning ahead, you can have an effortless and healthier week free from the daily hassle of wondering what to eat.
Why don’t you try meal prepping for this week? As you become comfortable with it, consider adding more routines over time, starting with just one or two ideas. Your future self will be thankful!
