A Guide to Your Weekly Meal Prep Routine

Meal preparation, or “meal prep“ for short, is a powerful skill for maintaining a healthy lifestyle. It can help you to eat better, stay on track with your health-related goals, and when planned efficiently, can help to keep your food budget in check. The beginnings of this journey can often feel overwhelming at first. However, with dedication, confidence and willingness to commit to the practice over time, it can significantly improve your health & lifestyle in the long term.

Before the beginning of a new week, I always like to make it a point to dedicate some time in my weekend for grocery shopping & meal planning. It helps give my start to the week some good footing, and help rid of the infamous Sunday Scaries! In this guide, we'll explore how you can embark on a journey of efficient and health-conscious meal prep.

Here are some of my best tips to guide you through the weekly meal prep routine.

Part 1: Plan for 2 Choices of Protein

Introducing variety into your meals is a key aspect of maintaining a balanced and enjoyable diet. Planning to meal prep at least two different protein sources for the week can help to ensure a diversity of flavors and texture, while providing a spectrum of essential amino acids crucial for overall health. For instance, planning 1 animal-based protein and 1 plant-based protein for the week (p.s. it’s okay if you prepare it within the span of the week, and not all in one-go) can help to add more versatility to your meals, and thereby reduce the monotony that can come with a routine diet.

Moreover, it simplifies the meal prep process, allowing you to create a range of dishes efficiently through mixing and matching. For instance, having grilled chicken for one meal, lentils for another, and then a mix of the two for the next, this strategy keeps your taste buds engaged, tweaks your food budget and enhances the nutritional profile of your weekly menu.

Part 2: Load Up on Fruits & Vegetables

Filling your fridge with a stock of fruits and vegetables for the week is a strategic move for maintaining a healthy and balanced diet. Both fresh and frozen produce are packed with essential vitamins, minerals, and fiber that contribute to overall well-being. By having a variety readily available, you can increase the likelihood of incorporating these nutritious options into every meal and snack.

Concerned about your weekly food budget? Planning a (smaller) mid-week trip to the grocery store allows you to restock on perishable items, ensuring optimal freshness and reducing the risk of spoilage (less food waste = more money saved!). This approach promotes a more sustainable and efficient use of your groceries, all the while minimizing food waste. Moreover, it provides an opportunity to adjust your meal plan based on your evolving cravings or nutritional needs, allowing for more flexibility (for instance, switching up how you prepare them) and maintaining a foundation of wholesome foods.

Part 3: Prepare 1 Source of Grain

Meal prepping a versatile grain source for the week is a smart and practical approach to balancing out your meals throughout the week. Whether you choose quinoa, soba noodles, bulgur or your choice of rice, preparing a batch in advance not only saves time, but also allows you to easily integrate these grains into salads, stir-fries, or bowls throughout the week.

Grains are rich in fiber, providing sustained energy and supporting digestive health. Their neutral taste makes them an excellent canvas for a variety of flavors, enhancing the overall enjoyment of your meals. By having a pre-cooked grain on hand, you streamline your meal preparation process and ensure that a nutritious base is readily available to complement your choice of proteins and vegetables, fostering both convenience and health-conscious dining.

Part 4 : (Optional) Breakfast

If you’re in charge of cooking for the family, this one’s for you. Meal prepping breakfast offers several benefits that contribute to a healthier and more organized lifestyle. First and foremost, it saves precious morning time, allowing you to start your day with a nutritious meal without the stress of cooking. By planning and preparing breakfast in advance, you can ensure that your morning meal is well-balanced and aligned with your dietary goals. This can contribute to better portion control and healthier ingredient choices overall.

Additionally, meal prepping breakfast helps you resist the temptation of grabbing convenient, often less nutritious, options on busy mornings. Ultimately, investing a little time in preparing breakfast ahead of time sets a positive tone for the day, supporting your overall well-being and providing the necessary fuel for a more productive morning.

Part 5: (Optional) Snacks

If you’re one to keep the meal prep optimal, why not also meal prep a snack while you’re at it? Taking the time to meal prep a healthy snack is a proactive step towards mindful eating and sustaining energy throughout the day. Choosing nutritious snack options, such as a batch of mixed nuts, Greek yogurt with berries, or vegetable sticks with hummus, allows you to make mindful choices when hunger strikes between meals.

By having pre-portioned snacks readily available, you're less likely to reach for less nutritious options out of convenience. Additionally, this practice supports better portion control, aiding in weight management and overall health. Whether you're at work or at home, having a well-prepared snack provides a satisfying and nourishing option, contributing to a balanced and sustainable approach to your daily nutrition.

Meal prep: it’s a chore that’s ultimately worth it.

By planning ahead, making thoughtful food choices, and incorporating variety, you can set yourself up for success on your journey towards improved nutrition and overall wellness.

What are your best meal prep tips?

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