How Does Meal Prepping Simplify Your Week and Improve Your Health?

It can feel overwhelming at times to keep up with the waves of life, all while trying to maintain a healthy lifestyle. With packed schedules and easy access to fast food, making nutritious choices can seem like a challenge.

But there’s a way to simplify your week and improve your health: meal prepping. By taking a little time upfront to plan and prepare your meals, you can save time, reduce stress, and make healthier choices throughout the week. Let’s explore the benefits of meal prepping, learn some practical tips, and look at a few simple recipes that you can use to kickstart your meal prepping

Benefits of Meal Prepping

1. Time Savings

When the waves of life feel overwhelming, one of the most valuable actions you can take is to give yourself time. Meal prepping is a way to reclaim lost hours during the week, offering a sense of structure and calm. By spending just a couple of hours on the weekend to prep meals, it saves hours throughut the week. The hours you would have spent cooking and cleaning throughout the week are freed up, allowing you to focus on other priorities, such as family time, personal hobbies, or self-care.

2. Cost Efficiency

Meal prepping also helps you control your grocery costs. When you plan your meals in advance, you can create a shopping list that reduces impulse buying. A 2015 study published in the International Journal of Consumer Studies found that meal planning leads to more thoughtful, intentional grocery shopping, which can lower spending by reducing food waste and cutting down on unplanned purchases. Buying in bulk and using ingredients across multiple recipes not only saves money but also reduces food waste.

For example, if you purchase a large bag of quinoa, it can be used in salads, grain bowls, and stir-fries throughout the week versus continuously buying single-serving foods.

3. Healthier Choices

When you prep meals at home, you take charge of what you eat. You can choose fresh vegetables, lean proteins, and whole grains, avoiding unhealthy additives often found in takeout. The focus switches to whole foods, rather than the focus on convenience. A 2017 study by the American Journal of Preventive Medicine found that individuals who prepare meals at home tend to have a higher diet quality, including increased intake of fruits, vegetables, and whole grains. This study emphasizes the direct changes in nutrient intake just by incorporating home food preparation into your weekly routine,

By planning and cooking your meals, you can create balanced plates that nourish your body and promote better health.

4. Reduces Stress

Having meals ready to go can significantly reduce the stress surrounding food choices during busy evenings. Meal prepping eliminates that mental load after a long day. By just heating and eating, you create a more relaxed atmosphere at home. This leads to more enjoyable family time instead of the usual chaos in the kitchen.

Meal prep station ready for cooking.

5. Promotes Portion Control

Portion control is one of the keys for maintaining a healthy lifestyle. Meal prepping allows you to portion out servings in advance, which helps you avoid overeating and ensures you are getting in all the right nutrients (i.e. adequate protein). A 2014 study published in Public Health Nutrition found that portion control, including the use of pre-portioned meals, leads to healthier eating habits, with participants more likely to follow a balanced diet, improve their intake of key nutrients, and reduce consumption of empty calories.

By pre-packaging your meals, you develop healthier eating habits that can lead to lasting lifestyle changes.

Meal Prepping Tips and Tricks

1. Plan Ahead

Before you start prepping, take some time to map out your meals for the week. Choose recipes that use similar ingredients to minimize waste and simplify shopping. For example, if you're cooking chicken for one dish, make extra and consider using the leftover chicken in salads or wraps later in the week.

To prevent food boredom, try changing the meat base weekly, or choose different vegetables each week!

2. Invest in Quality Containers

The right containers make meal prepping easy and efficient. Look for BPA-free, microwave-safe, and leak-proof options that match your needs. Glass containers work well for reheating, while lightweight plastic containers are ideal for on-the-go meals. By investing in a good set of containers, you’ll make your meal prep process faster and more organized.

3. Batch Cook

Instead of preparing each meal individually, focus on batch cooking key ingredients. Cook larger portions of staple items like brown rice, quinoa, or roasted vegetables. For example, you can roast a big batch of seasonal veggies and mix them with proteins like chicken or beans throughout the week for different meals.

One of my favourite batch-cooked meals is curry! A big batch of curry is the perfect way to balance out all of your nutrient needs, between fats, protein, carbs, fibre and minerals.

4. Use Versatile Ingredients

Choose ingredients that can be used in multiple recipes. For example, grilled chicken, roasted veggies, and grains like quinoa can all be incorporated into salads, wraps, bowls, or stir-fries. Using versatile ingredients cuts down on the amount of work needed each week and helps you get creative with your meals.

5. Store Food Properly

Correct food storage helps maintain the freshness of your meals. Ensure that your food cools before placing it in the fridge or freezer, and use labeled containers to keep track of what needs to be eaten first. This can help you avoid food spoilage and waste.

6. Batch Prep Snacks

Healthy snacking can also be part of your meal prep. Portion out nuts, cut-up fruits, yogurt bowls or veggie sticks in advance. This way, nutritious snacks are readily available, making it easier to grab nutritious snacks.

For example, prep small bags of trail mix for a quick energy boost during busy afternoons.

Colourful meal prep containers ready for the week.

Nutritious Meal Prep Recipes

*Most of the ingredients can be swapped out for your preferred vegetables*

1. Quinoa and Black Bean Bowl

Ingredients:

• 1 cup quinoa

• 1 can black beans, rinsed

• 1/2 red onion, sliced

• 1 bell pepper, diced

• 1 avocado, sliced

• Lime juice, cilantro, salt, and pepper for dressing

  
  

Instructions:

1. Cook quinoa according to package instructions.

2. In a bowl, combine quinoa, black beans, red onion, bell pepper, and dressing.

3. Portion into containers and top with avocado slices before serving.

   
   

2. Grilled Chicken, Vegetables, and Sweet Potato

Ingredients:

• 4 chicken breasts

• 1 zucchini, sliced

• 1 bell pepper, sliced

• 2 medium sweet potatoes, peeled and cubed

• Olive oil, salt, and pepper for seasoning

Instructions:

1. Preheat your grill to medium-high heat.

2. In a large bowl, toss the chicken breasts, zucchini, bell pepper, and sweet potato cubes with olive oil, salt, and pepper.

3. Grill the chicken until fully cooked through (about 6-7 minutes per side) and the vegetables, including the sweet potatoes, until tender and lightly charred (about 10-12 minutes, turning occasionally).

4. Slice the chicken and portion it into containers with the grilled vegetables and sweet potatoes.

   
   

3. High-Protein Greek Yogurt Bowl

Ingredients:

• 1 cup plain Greek yogurt

• 1 scoop protein powder (whey, plant-based, or collagen)

• 1 tbsp chia seeds, hemp seeds (for added fibre and healthy fats)

• 1 tbsp natural peanut butter

• 1/4 cup mixed berries (blueberries, raspberries, or strawberries)

• 1 tbsp honey

• 1/4 tsp cinnamon (optional, for flavour)

Instructions:

1. Start by placing the Greek yogurt into a bowl.

2. Add the scoop of your chosen protein powder into the yogurt and mix well until fully combined.

3. Stir in the seeds and peanut butter. The chia seeds add fibre and omega-3 fatty acids, while the peanut butter contributes healthy fats and a creamy texture.

4. Add your mixed berries to the top - fresh or frozen berries both work great.

5. If you prefer a bit more sweetness, drizzle honey or maple syrup over the top.

6. Dust with a little cinnamon for an extra layer of flavour.

   
   

4. Salmon, Roasted Veggies, and Quinoa

Ingredients:

• 4 salmon fillets

• 2 cups quinoa

• 1 bunch broccoli, chopped

• 1 red onion, sliced

• 2 carrots, peeled and sliced

• Olive oil, lemon, salt, and pepper for seasoning

Instructions:

1. Preheat your oven to 400°F (200°C).

2. Cook quinoa according to package instructions.

3. On a baking sheet, toss the broccoli, carrots, and red onion with olive oil, salt, and pepper. Roast for 20-25 minutes, until vegetables are tender.

4. Season salmon fillets with olive oil, salt, pepper, and a squeeze of lemon. Place on a separate baking sheet and bake for 12-15 minutes, until salmon is cooked through.

5. Portion quinoa, roasted veggies, and salmon into meal prep containers.

   
   

5. Easy Ginger Stir-Fry

Ingredients:

• 1 cup brown rice

• Mixed vegetables (broccoli, bell peppers, carrots)

• Soy sauce, garlic, and ginger for seasoning

• Protein of choice (tofu, chicken, or beef)

  
  

Instructions:

1. Cook brown rice according to package instructions.

2. Stir-fry vegetables and chosen protein with garlic and ginger until cooked through.

3. Serve over brown rice in meal prep containers.

   
   

Meal Prep Changes the Game

Meal prepping can be a game-changer for everyone aiming to eat healthier. With its benefits like time savings, cost efficiency, and improved portion control, it's a great way to eat well, despite the busyness of life.

Adopting effective meal prepping strategies alongside nutritious recipes allows you to simplify your week. This practice can reduce stress and ensure you enjoy delicious meals tailored to your health needs.

Pick a few recipes for the week and try out meal prepping. You might like the change in routine, and notice a big difference in your feelings of energy throughout the week.