Meal Planning 101

Meal prepping has become a cornerstone of healthy eating for busy individuals looking to maintain nutritious diets without sacrificing time or convenience. By dedicating a few hours each week to planning and preparing meals in advance, you can set yourself up for nutritional success regardless of your hectic schedule.

The Benefits of Meal Prepping

Meal prepping eliminates the daily “what’s for dinner?” dilemma that often leads to unhealthy takeout or processed convenience foods. When nutritious options are ready to go, you’re much more likely to make healthy choices. Additionally, prepping allows you to:

• Control portions and ingredients
• Save money by buying in bulk and reducing food waste
• Reduce decision fatigue around food choices
• Maintain consistent nutrition throughout the week
• Spend less time cooking on busy weeknights

Meal Prepping Strategies That Work

1. Batch Cooking

Preparing large quantities of staple foods that can be mixed and matched throughout the week is perhaps the most efficient approach to meal prepping.

Examples:

• Roast 2-3 sheet pans of various vegetables
• Cook a large pot of quinoa, brown rice, or other whole grains
• Prepare several chicken breasts or a whole roast
• Make a big batch of bean or lentil soup

2. Complete Meal Assembly

If you prefer having ready-to-eat meals, consider assembling complete meals in individual containers.

Examples:

• Mason jar salads with dressing at the bottom, hearty vegetables in the middle, and greens on top
• Divided containers with protein, vegetables, and complex carbohydrates
• Overnight oats prepared in batches for quick breakfast options

3. Ingredient Prepping

Simply washing, chopping, and storing individual ingredients can dramatically reduce daily cooking time. You can also chop veggies ahead of time and store them in the freezer for alter use.

Examples:

• Wash and chop vegetables for quick stir-fries
• Marinate proteins for easy cooking later
• Pre-portion smoothie ingredients in freezer bags

Time-Saving Meal Planning Tips

1. Create a rotating meal schedule: Develop a 2-3 week rotation of favorite meals to reduce planning time. I created a binder with sections labeled “chicken, veggie, beef, etc.” with all of our favorite family recipes. This saves time thinking about what to make as I can just flip through and make a quick plan.
2. Use theme nights: Designate specific themes for different days (Meatless Monday, Taco Tuesday, etc.) to simplify decision-making. You can always swap theme days for convenience depending on your schedules!
3. Invest in quality storage containers: Glass containers with secure lids will keep food fresher longer and can go from fridge to microwave.
4. Utilize kitchen appliances: Slow cookers, Instant Pots, and air fryers can dramatically reduce active cooking time. I love my instapot! I use it almost daily.
5. Double recipes: When cooking, make twice as much and freeze half for future meals.
6. Plan for flexibility: Prepare ingredients that can be used in multiple ways throughout the week.
7. Start small: Begin with prepping just breakfasts or lunches before tackling a full week of meals.

Paleo Sheet Pan Chicken and Vegetables

This simple, paleo-friendly recipe is perfect for meal prep—it makes multiple servings and requires minimal hands-on time.

Ingredients:

• 2 lbs boneless, skinless chicken thighs
• 1 large sweet potato, cubed
• 2 bell peppers, sliced
• 1 red onion, cut into wedges
• 2 cups broccoli florets
• 3 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 3 cloves garlic, minced
• 1 tablespoon dried herbs (rosemary, thyme, oregano)
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. In a small bowl, mix olive oil, lemon juice, garlic, herbs, paprika, salt, and pepper.
3. Place chicken thighs in a large bowl and toss with 1/3 of the marinade. Let sit while preparing vegetables.
4. Toss all vegetables with remaining marinade in a separate bowl.
5. Spread vegetables on a large sheet pan, leaving space in the center.
6. Place chicken thighs in the center of the pan.
7. Roast for 30-35 minutes, or until chicken reaches 165°F (74°C) and vegetables are tender and caramelized.
8. Divide into meal prep containers and refrigerate for up to 4 days.

Remember, the key to successful meal prepping is finding a system that works for your lifestyle and preferences. Start with small changes, and gradually build up to a routine that makes healthy eating effortless and enjoyable!