10 Healthy Meal Prep Tips

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The road to healthier should always begin with our thoughts. Mindset is the foundation of all successful habit change efforts. The most challenging aspect about changing habits is they tend to be deeply ingrained in our daily behaviors and so shifting them requires awareness, intention and lots and lots of practice. These 10 healthy meal prep tips can help you shift into new patterns of success for fueling better and feeling more energy every day.

1. Plan it

Take time each week to plan your meals---or at least a few key ones. This doesn’t mean you need to plan every single meal, but having a few key dishes or ingredients ready can help. Consider breakfast, lunch, dinner, and snacks. Planning ahead also makes grocery shopping more efficient.  Fewer impulsive decisions will save money and help you see more results on the scale.

2. Shop Smarter

Create a grocery list based on your meal plan. Stick to the perimeter of the store where fresh produce, meats, and dairy are located, and avoid the middle aisles where more processed foods tend to dwell in their ‘tiny coffins’. My tip sheet for healthier grocery shopping can help, too.

3. Prep for Flexibility

Prepare ingredients that you can use in a variety of dishes. For example, roasted veggies, and grains can be combined into salads, wraps, bowls, or stir fries depending on what mood strikes you. “Sempre Gumby” as I like to say!

4. Start Small

If you're new to meal prepping, don’t try to go too deep too quickly. Start with prepping a few key meals or snacks for the week and then build from there. As you get more comfortable, you can expand your efforts.

5. Batch Cook

Select a reoccurring day to do batch cooking such as Sunday, and prepare several meals at once. You can cook larger portions of protein (chicken, fish, tofu, tempeh), grains (quinoa, farro, brown rice, etc.), and veggies. Store them in containers to mix and match during the week. This saves time and ensures you always have something ready.

6. Keep it Simple

You don’t need gourmet meals to eat healthy or even to be satisfied. Simple dishes with a protein, veggie, and whole grain can be enough. Focus on quick, balanced, and nutrient-dense dishes.

7. Invest in Quality Containers

Having good-quality, stackable containers can help keep your meals organized and fresh for the week. Glass containers are better than plastic as they don’t stain, retain odors or leach toxins.

8. Use Time-Saving Appliances

Slow cookers, air fryers, or pressure cookers (such as an Instant Pot) can help reduce cooking time and the effort needed to make healthy meals.

9. Remember Healthy Snacks

Pre-pack snacks such as veggies and hummus, fruits, nuts, or yogurt. Having these readily available will help keep you from reaching for less nutritious options when you’re hungry.

10. Stay Organized

Label containers with dates to ensure you’re using the older meals first. Also, organizing your fridge and pantry can make it easier to grab what you need when you’re hungry.

The more you plan ahead, the more success you are likely to experience in the health improvement and weight management journey. For additional support or to connect for ideas, get in touch. I’d love to help you start building intentional wellness habits into your daily life.

Warmly,

Coach Gayle

Certified Health Coach

Certified Behavior Change Specialist

Certified Personal Fitness Trainer

720-793-0413