A how-to guide for meal prep beginners.

Weekly Meal prep has become a trend in the nutrition and healthy eating world. Why? Because it saves time, money and calories! Just 1 hour a week used to prepare some main healthy staples to keep on reserve in the refrigerator can move you many steps ahead in meeting your nutrition goals before the week even starts. Use these steps below to get started.

Plan Balanced Meals

A healthy meal should include a serving from 3-4 different food groups. The food groups are: grains, fruits, vegetables, protein and dairy. For a satisfying and filling meal, you will want to include high fiber/slow digesting carbs like whole grains, and whole fruits and vegetables, as well as protein, from lean animal sources, plant source proteins, or low fat dairy. Follow the plate method for lunches and dinners: Make ½ your plate veggies, ¼ plate protein and ¼ plate starch. Choose an item from each column below to complete your plates. Note: this list is not all-inclusive.

Shop

You will need containers. You can use plastic Tupperware that you already have, or pick up some bento boxes from the grocery or home goods store. Mason jars are also useful for packing meals like oatmeal and salads. Next, you will need the food that you desire to eat for the week! Use the lists provided if you’re not sure where to start, but venture out and see what new or convenient healthy products you can find at the grocery store. As an example, you can save time with purchases like steam-in-bag veggie blends, microwavable brown rice packets, and precooked chicken sausage.

Prep and Pack

Choose one day during the week when you have a little free time to hang out in the kitchen. Make sure you have already eaten a snack or meal so you don’t feel tempted to eat what you’re preparing for the week. Wash and cut your fruit and veggies and leave at eye-level in the refrigerator so that THIS is what you grab when hungry for snacks. Your meal prep may look like this: Crank up the oven and turn on the stove. In the oven, you can bake chicken breast, veggies, cut up sweet or white potatoes and mini egg muffins. While the oven is running, boil some water to cook quinoa or whole wheat pasta. While you’re waiting for these items to cook, take out the dry oats and pour ½ cup into mason jars, followed by yogurt or milk with your choice of fruit for overnight oats. Set your timers for the oven and stove and continue to check on items. You can also throw the slow-cooker into the mix. Once everything is cooked, use measuring cups to portion out your food into each container. Allow to partially cool before placing in the freezer or refrigerator for the week.

Enjoy

Each morning pull out your choice of breakfast, lunch and two snacks to get you throughout the work day!

Example Work Week Meal Prep Menu Plan

Shopping List: Bagged frozen broccoli, cauliflower and carrot mix; Steam in Bag brown rice packets, Rolled Oats, low fat milk, plain greek yogurt, apples, bananas, cooking spray, lemons, olive oil, unsalted walnuts or almonds, eggs, cinnamon, canned garbanzo, whole wheat wraps, whole wheat pasta, jarred marinara sauce no sugar added, Asian stir fry blend frozen vegetables, reduced sodium soy sauce or ginger soy salad dressing, dill, whole wheat pitas and wraps, light salad dressing, low fat cheese sticks

On Sunday, cook: baked skinless chicken breast in lemon juice and olive oil, 93% lean ground turkey meat in pan using non-stick cooking spray

Prep:

Breakfasts~

Pack 5 mason jars with ½ cup rolled oats, 8oz low fat milk, ¼ cup walnuts, sprinkle cinnamon, 1 chopped apple and refrigerate until use for overnight oats and breakfast Monday – Friday.

Lunches~

Prep 3 containers with 3oz chicken breast tossed in olive oil, lemon juice and Greek yogurt and dill, for a healthy chicken salad. Place mix in whole wheat wrap, add a side of greens and diced veggies of choice for a side salad, then drizzle with light dressing.

Prep 2 containers with 2 hardboiled eggs each, over salad greens and diced veggies of choice, ¼ cup garbanzo beans, 2 tbsp light dressing of choice, and 1 whole wheat pita.

Dinners~

Prep 3 containers with 3oz baked chicken breast, ½ cup brown rice and 2 cup stiry fry blend of frozen veggies, tossed in 2 tbsp reduced sodium soy sauce and 2 tbsp light ginger soy dressing.

Prep 2 containers with 1/3 cup cooked whole wheat pasta, 3oz ground turkey meat, ½ cup marinara, and 1.5 cup steamed broccoli mix.

Snacks~

Combine 1 from each category below for all 5 days. Plan snacks in the middle of the two meals with the longest stretch between. For most people, this is between lunch and dinner.

Fruit                     Protein Source

Apples                  Greek Yogurt

Pears                   12 almonds or walnuts unsalted

Oranges               Low fat cheese stick

Banana                8oz low fat milk