In our busy lives, the promise of a home-cooked meal often gets lost to the convenience of takeout or pre-packaged foods. This is where meal prepping comes in—a simple practice that can revolutionize your eating habits, save you money, and free up your time during the week. At its core, meal prepping is like giving yourself a “fast-forward” button for healthy eating. Instead of cooking a full meal every night, you invest a couple of hours on a single day to prepare ingredients or entire meals that are ready to go when you are. Here are 10 tips to help you get started and make meal prepping a successful part of your routine.

1. Start Small: Don’t try to prep every meal for an entire week all at once. This can be overwhelming and lead to burnout. Begin by prepping just one meal, like lunches for the work week, or a few simple ingredients, such as chopping vegetables for dinners. As you get more comfortable, you can gradually expand your prep days.
2. Plan Your Menu: A little planning goes a long way. Before you go grocery shopping, take 10-15 minutes to decide what you will eat for the week. This helps you create a focused shopping list and prevents you from buying ingredients you won’t use. Consider themes like “Taco Tuesday” or “Stir-Fry Friday” to make planning easier and more fun.
3. Cook Versatile Ingredients: Instead of making five different recipes, cook large batches of core ingredients that can be used in multiple meals. For example, a big batch of roasted chicken can be used for salads, wraps, and grain bowls. Cooked quinoa can be a base for breakfast bowls or a side dish for dinner. This strategy adds variety without adding extra work.
4. Shop Smart: After you have your menu and shopping list, stick to it. Look for ingredients that are in season, as they are often fresher and more affordable. Also, don’t be afraid to buy staples like grains, beans, and nuts in bulk to save money in the long run.
5. Invest in Good Containers: Having the right tools makes a huge difference. Use airtight, microwave-safe containers to keep your food fresh and organized. Glass containers are a great choice as they are durable and don’t absorb food odors or stains. Having a clear, organized set of containers is like having a well-stocked toolbox for your kitchen.
6. Wash and Chop in Bulk: One of the most time-consuming parts of cooking is the prep work. Set aside time to wash and chop all your vegetables, fruits, and greens for the week. Store them in separate containers so they are ready to be thrown into a pan, salad, or smoothie.
7. Choose Freezer-Friendly Meals: Some dishes are perfect for freezing. Soups, stews, chilis, and sauces can be made in large batches and frozen in individual portions. This is a lifesaver for those days when you have zero time or energy to cook.
8. Time Your Cooking: Don’t just do one task at a time. While your grains are simmering on the stove, chop your vegetables. While your chicken is roasting in the oven, you can be making a sauce or dressing. Multitasking is key to a shorter and more efficient prep session.
9. Keep it Exciting: Eating the exact same meal five days in a row can get boring. To keep things interesting, change up your sauces, spices, or toppings. A simple chicken breast can taste completely different with a new marinade or a sprinkle of different herbs.
10. Label Everything: Avoid the dreaded “mystery meal” at the back of your fridge. Label all your prepped containers with the contents and the date you made them. This helps you track what you have and ensures you eat your food while it’s at its best.