You stumble in the door after a long day at work, the kids are asking what’s for dinner, and the last thing you feel like doing is spending an hour in the kitchen.
We’ve all been there! Life gets busy, and it can take a toll on our priorities, including nutrition. While meal prep is growing in popularity, it can often feel overwhelming or intimidating, especially for beginners. That’s why we’re here to break it down and simplify this time-saving strategy so you can feel your best while managing everything on your plate! We’ll go over what meal prep is, why it’s helpful, and how you can make it work for YOU.
What Is Meal Prep?
Meal prep is the act of planning, preparing, and storing meals or ingredients ahead of time to make eating during the week easier. It’s not about spending hours perfecting meals, it’s about dedicating a small amount of time now to reducing stress later. There are many different styles of meal prep such as preparing full meals, pre-chopping ingredients, prepping only half the week, or just having snacks ready to go.
*Start simple* try prepping your week in two halves to lighten your load. For example, you could prep three lunches on Sunday and two more on Wednesday. This way your work lunches are packed and ready without taking over your weekend.
Why Should I Try It?
Here are some standout perks:
- Saves time and energy
- Reduces stress
- Encourages more nourishing food choices
- Cuts down on food waste
- Saves money
Convinced now? Keep reading to see how to actually get started.
How Can I Start? Now that you’re ready to dive into the world of meal prep, let’s lay out what you actually need to do.
- Pick Your Style: Choose the style of meal prep that would fit best into your lifestyle. Do you want to prep three meals per day, or just some snacks to grab and go? Will you prep once a week, or split it into two shorter sessions?
- Plan Your Menu: Here’s the fun part! Pick out a few recipes you’re excited about and write them down. Be realistic about what you’ll actually eat and when, to reduce waste and stress.
- Make a Grocery List: Create a smart grocery list to make shopping smoother. Ensure you have all the ingredients for your recipes and organize your list by aisle to speed up the process.
- Block Out Prep Time: Decide when you’ll actually do the prep. Will you spend two hours on Sunday morning? Or is 1 hour on Wednesday more realistic? Do what works with your schedule and what you have planned for your meal prep.
- Think About Storage: Prepping food is great, but where will it go? Make sure you have enough containers and fridge or freezer space for everything. Try to eat meals that spoil faster earlier in the week, and save longer-lasting ones for later.
Here are some tips to make meal prep even easier:
- Start small: try meal prepping two snacks for the week and build from there
- Use shortcuts like pre-cut veggies or store bought sauces
- Include meals you actually enjoy!
- Let go of the pressure: meal prep doesn’t have to look like Instagram
Sample Meal Prep Plan
- Veggie egg bites → breakfast
- Greek pasta salad → lunch/dinner
- Buddha bowl → lunch/dinner
- Chicken Caesar wraps → lunch/dinner
- Protein balls → snack
Final Thoughts
Meal prep is an amazing tool to add to your routine and can help alleviate the stress of busy schedules. It’s also a form of self-care! You’re setting aside intentional time to prepare nourishing meals for your future self. By focusing on this aspect of nourishment rather than control, you can turn meal prepping into a habit that fits your lifestyle and enhances your well-being.
Want support in creating a personalized meal prep routine? Click HERE to book a consultation and let's chat!
Written by:
Raya Hartshorne, UBC Dietetics Student
@rayashealthykitchen
Alexandra Haggis
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