Meal prepping is an activity that many feel that they can’t do. Be it the time or skills they feel they lack in the kitchen I hear time and time again that meal prepping is just too hard! I am here to tell you that it is only as difficult as you make it. I want to share with you some tips and guidance that can help make your meal prepping time easier.
Why We Meal Prep
- Save money- Bringing foods to work can save a lot of money in the long run. Some lunches average between $5.00-$15.00 per day!
- Eating Healthy- While it is fun to eat out and enjoy ourselves, many times eating out means more calories.
- Food allergies or Intolerances- People who suffer from food allergies or intolerances have a difficult time eating out. Not only at times do alternating menu items cost more but they also need to worry about cross contamination.
- Meal prepping can also save you time. By having meals ready to go there is no second guessing what to bring for lunch in the morning.
How to Meal Prep
- KISS- When I was in culinary school I learned what the term “KISS” meant. No, it does not mean kissing but rather keep it simple and nothing can be more fitting for meal prep that this idea. Over complicating meal prep with new never tried recipes is not a way to start successfully meal prepping. Follow the MyPlate guidance and look to see what areas of the plate need to be filled.
- Choose the meal you want to tackle first- Instead of starting meal prepping and trying to tackle two meals choose one. Once you have that sorted into your routine, add on an additional meal.
- Choose items that can be versatile, or a recipe that you are able to batch cook- utilizing chicken for multiple meals and batch cooking chicken for a grilled chicken salad, chicken with brown rice and roasted vegetables and chicken and steamed vegetables.
- Pick a Day and Time- After you have chosen what type of meal, or meals, you want for the week choose a day and time that works to batch cook.
- Make a grocery list and shop for items.
- Start Cooking!
What to Cook
Carbs: Brown Rice, Sweet Potato, Spaghetti Squash, Lentils, Legumes, Whole Wheat Pasta, Quinoa
Vegetables: Roasted, Steamed or Raw veggies work great!
Protein: Chicken, Turkey, Lean Ground Beef, Lean Cuts of Steaks, Tuna, Eggs, Fish
Tips
- Remember Keep it Simple!
- Utilize your kitchen gadgets: Crock-pots, instant pots, grills are great ways to make multiple items at the same time.
- Leftovers from dinner can make for a great healthy lunch: Prepare for it. Make sure to make a little extra at dinner so there is enough to take to work the next day.
- Choose one recipe and batch cook
- Don’t get bored- Having the same thing daily can get very boring. Instead switch it up between two meals or make a protein that can be used in multiple dishes.
Pre-Made Options
Meal prepping is a great way to stick to a healthy option for lunch as well as saving money but we need to be realistic. Having some grab and go options on hand that do not require cooking can make life a lot easier.
- Hummus- with whole grain pretzels, raw celery and carrot sticks and an apple
- Tuna Salad or Chicken Salad- whole wheat crackers, raw celery and carrot sticks and a cup of berries
- Soups can also be a great way to stay ahead of things in the kitchen. Avoid high fat creamed soups. Instead opt for vegetable bean soups, chicken soup, or tomato based soups Pack them full of vegetables and protein. Freeze without the pasta and vegetables. These items tend to get soggy and not keep well.
Recipes
Grilled Chicken
Chicken can be quite versatile and be made into many different dishes. 
- For the week make 2 ½ pounds of chicken breast
- Pound out chicken to tenderize
- Sprinkle with salt, pepper, onion and garlic powder
- Cook on the grill, flat top or in the oven.
Use this chicken for grilled chicken over greens, grilled chicken salad, add some salsa on top for grilled chicken tacos.
Roasted Vegetables 
Vegetables of choice, I like to use peppers, onions, zucchini and eggplant.
- Place all vegetables cut lengthwise on a parchment line sheet pan.
- Drizzle olive oil, and sprinkle salt, pepper and Garlic powder. Add chili powder to spice it up.
- Place in a 375 degree preheated oven for 25 minutes.
Roasted Sweet Potatoes 
- 3 sweet potatoes peeled and cubed
- Place on a pre greased baking sheet and place into a preheated 375 degree oven.
- Cook for about 20-25 minutes flipping at 10 minutes.
Chicken Soup
Ingredients:
- 1 chicken breasts
- 3 carrots diced
- 4 stalks celery diced
- ½ parsnips shredded
- 1 turnip shredded
- 1 bunch parsley chopped
- Salt and pepper to taste.
Place chicken breasts in a pot, next place meat and vegetables and cover with 8 cups chicken broth. Cook for 2 hours. Salt and pepper to taste.
Black Bean Soup
Ingredients:
- 1 tbsp olive oil
- 1 red bell pepper, diced
- 1 poblano pepper, diced
- 1 onion, diced
- 2 stalks celery, diced
- 2 carrots, diced
- 4 strips of bacon
- 8 cups of chicken or vegetable broth
- 3 cans of black beans
Instructions:
Heat oil in a pot, add all the vegetables and cook for 5 minutes. Add stock and black beans and cook for 1 hour. Using an immersion blender blend all items in the pot together. This will thicken the soup. Enjoy! Add cheddar cheese or a dollop of sour cream.
Vegetable Soup
Ingredients:
- 1 tbsp olive oil
- 1 onion diced
- 2 carrots diced
- 2 stalks celery, diced
- 1 can beans of your choosing (I used cannellini)
- 1 can diced or crushed tomatoes
- 1 bunch kale leaves only (remove stems)
- 8 cups chicken or vegetable broth
- Optional ½ pound of your favorite pasta
Instructions:
Heat olive oil in Dutch Oven. Add vegetables except for leaves of kale. Saute for 5 minutes to let vegetables sweat. Next add kale leaves (we add the leaves later to ensure that they don’t turn too bitter). Saute for 2 minutes then add tomatoes, beans and stock. Cook on medium heat for 2 hours. Add pasta if you like to the soup. You do not need to, it is a complete meal without it.
Breakfast Options
Crock-pot Oats
Ingredients:
- 1 cup steel cut oats
- 4 cups water
- 1 tsp vanilla
- 1 tsp cinnamon
- 1 tbsp sweetener of choice
- 1 diced apple or fruit of choice
Instructions:
Place on low in the crock-pot for 4 hours.
Banana Pancakes
Ingredients:
- 2 bananas
- 4 eggs
- 1 tsp cinnamon
- 1/2 tsp of baking powder (optional)
Instructions:
- Mix all the ingredients together until well combined.
- Melt a knob of butter in a pan over a medium heat and cook about 4 pancakes per batch (depending on the size of the pan).
- Allow the pancakes to cook about 1-2 minutes per side. I like to cover the pan while the pancakes cook on the first side before flipping. This allows the top to steam a little bit, making it fluffier and also easier to flip.
Make-Ahead Egg Cups
These are great for early mornings. It is a quick grab and go item. Just heat for 30 seconds. It is a great way to add veggies to your child’s breakfast.
Ingredients:
- 6 eggs
- ½ cup shredded cheddar
- ¼ cup peppers
- ¼ cup onions
- ¼ cup tomatoes
- ¼ cup milk
Instructions:
Whisk eggs and milk together in a bowl. Spray muffin tin and pour egg mixture filling up ½ way. Next add veggies, place cheese on top. Cook on 375 for 10-15 minutes until firm.
To reheat, place in the microwave for 30 seconds.
Theresa Zangerle-McArtin is a New York State Registered Dietitian and Nutritionist with experience in helping individuals to focus on nutrition in an effort to improve their overall health. She specializes in food allergies, food intolerance, digestive disorders, and irritable bowel syndrome.
To schedule an appointment with Theresa, please call #845.471.9410