Let’s be honest: life gets busy, and sometimes getting balanced, homemade meals on the table can be a struggle. Between work, school, and social commitments, it often feels like there just aren’t enough hours in the day. Jow is here to help with weekly menus and optimized shopping lists to streamline the process, but there’s another way to make your life even easier: meal prep! Meal prep can be a lifesaver when it comes to simplifying your weekly routine and reducing the stress of figuring out dinner on the fly. With some thoughtful planning, you can get healthy meals on the table in no time. In this guide, we’ll explain what meal prep is, why it’s helpful, and share six key hacks to help you master the art of healthy, easy meal prep.
What Is Meal Prep?
Meal prep is prepping ingredients (and sometimes entire meals) in advance to make your life easier throughout the week. Essentially, it involves chopping, cooking, and organizing ahead of time so that all you have to do later is assemble or reheat your meals. For example, you might cook a batch of quinoa, roast some vegetables, and keep a sauce like pesto in the fridge, ready to be thrown together at a moment’s notice.
Meal prep isn’t about cooking every single meal for the week on Sunday, but more about setting yourself up for success by having components or full meals ready to go. Whether you’re a busy parent, a working professional, or simply someone who wants to eat healthier with less hassle, prepping ingredients or meals in advance can be a game-changer. Ready to give it a try? Use the hacks below to start your journey to meal prep pro.
6 Meal Prep Hacks
1. Cook Grains Ahead of Time
One of the easiest ways to meal-prep is to cook your grains ahead of time. Grains like quinoa, brown rice, farro, barley and couscous can be prepped in bulk and stored in the fridge for quick, easy meals throughout the week. If you’re planning to make a recipe like Quick Quinoa Tabbouleh Salad or Strawberry & Feta Quinoa Salad, cooking a large batch of quinoa in advance can save you a lot of time. Grains store well in the fridge for several days and can easily be reheated. What’s more, if you cook extra, you can throw them into a variety of dishes like stir-fries, grain bowls, or hearty salads. Having cooked grains on hand makes it simple to whip up a meal when time is tight.
2. Batch Roast Veggies
Roasted vegetables are a delicious and versatile meal prep staple. Many veggies, including sweet potatoes, carrots, bell peppers, zucchini and Brussels sprouts, can be roasted in large batches and used in a variety of meals. Whether you’re making a grain bowl, adding veggies to a pasta dish or throwing them into a wrap, roasted veggies add flavor, nutrition and color to your meals. Batch roasting veggies is simple: chop them up, toss with olive oil, salt, pepper (or your favorite seasonings) and spread them on a baking sheet. Pop them in the oven at around 425℉, and in 20-30 min, you’ll have a delicious batch of veggies ready to go for the week. Plus, roasted veggies keep well in the fridge for several days. We include roasted veggies in many of our recipes, like Roasted Veggies with Feta & Orzo and Balsamic Pork Tenderloin with Roasted Veggies, because they’re easy to make, versatile and nutritious. Our tip? Always roast extra!
3. Make Use of Your Freezer
Your freezer is one of your greatest allies when it comes to meal prep. Many meals and ingredients can be prepped ahead of time and frozen, making it easy to have a stash of healthy, homemade meals ready for busy weeks. Soups, stews, casseroles and even cooked grains freeze particularly well. For example, dishes like Cheesy Beef Burrito, Simple Baked Manicotti and Chicken Parmesan Meatloaf can be frozen and reheated later. Try doubling your recipes when cooking and freezing half for those nights when you don’t have time to cook. You’ll thank yourself later! Just remember to label your containers with the date and contents so you can keep track of what’s in your freezer.
4. Make Chilis & Stews
Chilis, stews and soups are ideal for meal prep because they often taste better the next day, once the flavors have had time to meld. These hearty, one-pot meals can easily be made in large batches and enjoyed over the course of several days. Whether you’re whipping up a big pot of Turkey Chili, White Chicken Chili or Grandma’s Beef Stew, you’ll have nourishing, satisfying meals ready to go. These types of dishes are perfect for busy weeknights because they reheat well and often improve in flavor over time. They’re also a great way to pack in plenty of veggies, beans and other proteins to keep your meals balanced and filling.
5. Invest in Quality Containers
If you become a regular meal prepper, investing in a good set of containers is essential. Opt for sturdy, clear, stackable containers that come in a variety of sizes. Look for ones that seal tightly to keep your food fresh, and consider getting some that are freezer-safe for storing prepped meals or leftovers.Having high-quality containers will make it easier to organize your fridge and keep your prepped food visible, so you don’t forget about it. When your food is stored properly, it’s also less likely to spoil, helping you cut down on food waste. Glass containers are an excellent option because they’re durable, microwave-safe and don’t retain odors like some plastic containers can.
6. Lean on Flavorful Sauces
One of the easiest ways to add variety to your meal prep is by using sauces and dressings to jazz up simple meals. Having a few flavorful sauces on hand can transform basic ingredients like roasted veggies, grains and proteins into a flavorful dish. You can make your own sauces, like pesto, chimichurri or even a tangy homemade BBQ sauce, or keep your favorite store-bought options in your fridge.For example, a dollop of pesto can turn cooked quinoa and roasted veggies into a Mediterranean-inspired meal, while a drizzle of spicy peanut sauce can elevate a simple stir-fry. By incorporating a variety of sauces into your meal prep routine, you’ll never get bored of eating the same ingredients.
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