As the holidays wind down and a new year approaches, many people start thinking about ways to get healthier, eat better and feel more energized. But instead of waiting until January to make a change, the smartest thing you can do is to start preparing now. Taking time to set up a simple meal prep system and plan a few meals means you’ll head into the new year already organized and ready to succeed.
Meal prepping is one of the most effective ways to build healthy habits that stick. When your meals are ready ahead of time, it’s easier to make nutritious choices, save money and avoid the stress of last-minute decisions. You don’t have to be a chef or spend hours in the kitchen to do it either. A little planning, a few simple ingredients and some reusable containers can go a long way in helping you eat better all week long.
How to Start a Healthy Meal Prep Routine
Here are some easy tips to get started with meal prepping.
- Make it a routine. Plan to set aside one or two days each week for prepping so it becomes part of your schedule. Many people find Sunday is the ideal day to get ready for the week.
- Start small. If you’re new to meal prepping, focus on just one meal, like lunches for the week, until you find a routine that works for you. Once that feels easy, expand to other meals.
- Do some research. Find healthy breakfast, lunch or dinner recipes that meet your dietary goals, suit your tastes and use similar ingredients. When you can prep ingredients once to be used in multiple recipes, it makes things easier.
- Plan before you shop. Once you decide on your menu for the week, make a grocery list to make sure you have everything you need before you start prepping. This saves time and also cuts down on impulse buys.
- Get creative. Even if you don’t follow specific recipes, get in the habit of mixing and matching ingredients to create different meals so you don’t get bored. For example, grilled or roasted chicken can be added to a grain bowl one day, a salad the next and a wrap or taco later in the week. A pot of brown rice or quinoa can serve as the base for a stir-fry, a burrito bowl or a veggie-packed lunch. Roasted vegetables can be added to eggs for breakfast, tossed into salads or served alongside fish or tofu for dinner.
- Make easy-to-freeze foods. Soups, stews, chilis and casseroles can easily be stored in individual containers in the freezer to be eaten at a later time, so you have ready-to-go meals even when you don’t have time to meal prep. Breakfast burritos and muffins also freeze well.
- Add variety with seasonings and sauces. A change in flavor can make the same ingredients feel completely new. Use herbs, spices and healthy sauces to keep things interesting.
- Portion and store smartly. Use airtight, microwave-safe containers to keep food fresh. Store dressings, sauces and toppings separately so meals stay crisp and flavorful. If you plan to freeze meals for later enjoyment, label with the date.
When it comes to healthy eating, preparation goes a long way. By thinking about your meal prep plan now, you’ll head into January with the confidence and momentum to reach your goals in the new year.
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