A Beginner’s Guide to Meal Prepping for Optimal Wellness
When life gets busy, meal prepping is my secret weapon for staying on track with my wellness goals. It saves time, reduces stress, and helps me ensure my meals are nourishing and delicious—even on the most hectic days. If you’re new to meal prepping, don’t worry! I’ll walk you through it step by step, share tips from my own routine, and provide a simple sample plan to get you started.
Colorful, balanced, and ready to fuel your week—these meal prep bowls are proof that healthy eating can be simple and delicious!
Why Meal Prepping is a Game-Changer
I first started meal prepping when I was in the Air Force, balancing long shifts and the need to stay energized and focused. Back then, it was about convenience, but over the years, I’ve realized how much it supports my overall health and wellness. Now, it’s a Sunday ritual that helps me stay grounded for the week ahead.
Here’s why I love meal prepping:
Saves Time: Spend a couple of hours prepping, and you’ll have meals ready for the whole week.
Supports Healthy Choices: With prepped meals, you’re less likely to reach for unhealthy options when hunger strikes.
Reduces Food Waste: Planning ahead means buying only what you need and using up what you have.
Stress-Free Weekdays: Knowing that your meals are ready to go is a relief when you’re busy.
5 Steps to Start Meal Prepping
1. Plan Your Meals
Start by deciding what you want to prep for the week. I usually focus on lunches and dinners, with a couple of easy grab-and-go breakfasts. Keep it simple with 2-3 main recipes that you can mix and match.
Tip: Choose recipes that share ingredients to save money and time. For example, roasted veggies can be used in grain bowls, wraps, and salads.
2. Write a Shopping List
Once you have your plan, make a list of everything you need. Check your pantry and fridge to see what you already have.
My Trick: I use an app to organize my shopping list by category (produce, pantry, etc.), which makes shopping a breeze.
3. Prep in Batches
Set aside 2-3 hours for your meal prep session. Chop veggies, cook grains, and roast proteins all at once. I love listening to a podcast or some relaxing music while I prep—it makes the time fly!
From My Kitchen: On Sundays, you’ll often find me roasting sweet potatoes, cooking a big pot of quinoa, and washing and chopping greens for salads. It’s a small investment of time that pays off all week.
Chopping fresh veggies and garlic is the first step to creating wholesome, flavorful meals for the week. Meal prep starts here!
4. Use the Right Containers
Invest in good-quality, reusable containers. Glass containers with locking lids are my favorite because they’re durable, eco-friendly, and microwave (and oven) safe.
5. Label and Store
Label your meals with the day you plan to eat them. Store some in the fridge for the next few days and freeze the rest for later in the week.
Pro Tip: Freeze soups, stews, and casseroles in single-serving portions so you can easily defrost just what you need.
A Sample Meal Prep Plan
Here’s a simple plan to get you started:
Breakfast
Overnight Oats: Prep jars with oats, almond milk, chia seeds, and your favorite toppings (berries, nuts, or coconut).
Smoothie Packs: Bag frozen fruits, spinach, and protein powder so you can blend and go.
Lunch
Quinoa Veggie Bowls: Layer roasted veggies, cooked quinoa, and chickpeas in containers. Add a simple dressing when ready to eat.
Dinner
Hearty Lentil Soup: Cook a big batch and portion it into containers.
Sheet Pan Meals: Roast chicken or tofu with seasonal veggies for an easy, balanced dinner.
Snacks
Sliced veggies with hummus
Homemade energy bites
Quinoa veggie jars: the ultimate grab-and-go meal! Perfectly layered with roasted veggies, chickpeas, and quinoa for a healthy, delicious lunch anytime.
Tips to Make Meal Prepping Fun
Start Small: Begin with just one or two meals to prep each week and build from there.
Get Creative: Switch up spices and sauces to keep meals interesting.
Involve the Family: My husband and I often prep together, which makes it feel less like a chore and more like quality time.
Meal prepping has transformed the way I approach food and wellness, and I hope this guide inspires you to give it a try. Start small, stay consistent, and watch how much easier it becomes to prioritize your health—even on the busiest days.
What’s your favorite meal prep tip or recipe? Let me know in the comments below!
