Lean protein: For vegetarian protein, stock up on eggs, unsweetened Greek yogurt, skyr, reduced-sodium cottage cheese or tofu.Pulses: Chickpeas, lentils, beans and peas add fast, plant-based protein to any meal.Whole grains: Oats, quinoa, barley and buckwheat are tasty for breakfast, lunch or dinner.Keep them washed and dried but wait to dress them until just before serving. Sturdy greens: Hearty leaves like spinach and kale will last longer in your fridge than softer lettuces.Stiff fresh vegetables: Celery, carrots, bell peppers, radish and other crunchy veggies make delicious meal-prep snacks on their own or dipped in hummus.Starchy vegetables: Potatoes and other root vegetables are healthy, filling, and will last longer in your fridge than more delicate cooked veggies.Frozen vegetables: Freezer finds are already washed, chopped and ready to be roasted, steamed or sautéed.They don't necessarily have to come from the actual produce section: Frozen or canned varieties will last almost forever and work in nearly every meal. If you're looking to ramp up your nutrient intake, make veggies or fruit at least 50% of whatever you’re prepping. Our Weekly Meal Prep Planner includes tear-off grocery lists and 52 weeks of meal prep inspo and organizational tools. Good Housekeeping's Easy Meal Prep: The Ultimate Playbook for Make-Ahead Meals comes with over 100 healthy make-ahead recipes, as well as tips and techniques to make meal prepping a breeze. You may not like eating the same thing the whole week. Experiment with prepping for two or three days before attempting five. Sunday and Wednesday are two common choices. Keep it simple by starting with one you usually eat out or skip altogether. Choose just one mealtime you'd like to prepare for - either quick breakfasts, lunches, or healthy dinners.Before you do, consider these four things: YummlyĪll set? The next step is picking your recipes. Anything you need gets added to an automatically organized list. Just snap a pic of the ingredients you have on hand to get new recipe ideas, or browse dishes from your favorite food sites. Stock up on reusable, airtight food storage containers that will help your prepared ingredients or meals stay fresh by locking bacteria and odors out. Okay! I am ready - how do I start meal prepping? To avoid monotony, use different spices, dressings or condiments in your dishes or freeze some of your prepped food to feature in meals for a future week. Getting kids on board with eating "leftovers" can also pose a challenge, especially if you're making accommodations for different dietary restrictions or palettes. Since meal prepping can involve eating the same dish or types of food a few days in a row, it's not for people who prize variety and freshness above all else. You're less likely to choose a not-so-great option when you already have a healthy dinner at home, ready to go. It's also easier to eat healthy meals since the menu gets set in advance. Meal prepping can save you time on busy weeknights (and money on your grocery bill!) by prepping food on the weekends and minimizing waste. Do a bunch of chopping, peeling, slicing, or roasting beforehand and use those prepared components in recipes later on.
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