Easy Meal Prep Tips With a Registered Dietitian
By Kristin Neusel, MS, RD, LD, CDCES
These statements are entirely thoughts of the author and not claims made by the company. The Author was compensated to create this article.
Meal prep does not need to be complicated. It is simply a system to make eating well easier during busy weeks.
Step 1: Plan Your Week
Start by deciding how many meals you actually need to prep. Start small! You don’t have to do every meal for every day of the week on your first go. Start with lunches or breakfasts for 2-4 days.
Step 2: Pick Your Proteins
Choose a protein source to build your meals around. Examples include chicken, turkey, eggs, Greek yogurt, tofu, beans, or fish. Aim for options you actually enjoy eating!
Step 3: Pick Your Carbs
Choose simple, versatile carbohydrates that reheat well. Rice, quinoa, potatoes, oats, pasta, or bread are all great examples. Bonus: cooling & reheating increases resistant starch!
Step 4: Add Your Fiber
Add some veggies! Mix it up and do a variety to keep things fresh (literally!).
Step 5: Add Flavor Builders
Pick 1 to 2 sauces, dressings, or seasonings to keep meals from getting boring. Think salsa, pesto, olive oil based dressings, hot sauce, marinades, or spice blends.
Step 6: Batch Cook Smart
Cook your proteins, grains, and vegetables in bulk. No fancy recipes needed- add your veggies to a sheet pan along with the spices or salt & pepper and some olive oil and then roast.
Step 7: Store & Assemble
Store ingredients separately or in mixed containers depending on preference. Most cooked foods last about 3 to 4 days in the fridge. Reheat and mix and match throughout the week for variety. A solid example? Chicken breast, Hero Noodles™ Penne, and roasted mixed vegetables- YUM!
Dietitian tip: No need to make it fancy with fancy dishes/containers- keep it simple and use what you like and have on hand!
Need more inspo? Check out Hero Bread's recipes for easy weeknight dinners and meals that up your fiber.
Related Posts:
- Easy 20g+ Fiber Meals from a Dietitian
- Bread, Fiber, and Blood Sugar: What Dietitians Want You to Know
- Gut Health & Diabetes: How Fiber Supports Blood Sugar Balance
- High Protein Breakfasts without Eggs
- 5 Processed Foods Recommended by a Dietitian
- Easy Macro-Friendly Sandwiches You Can Meal Prep in Minutes
*All figures listed are per serving. Not a low calorie food. See nutrition facts on each product page.
