If you’re curious about taking the meal prepping plunge, there’s no need to pressure yourself into an overnight change. Erin Palinski-Wade, RD, CDCES, the New Jersey–based author of Belly Fat Diet for Dummies, suggests starting small so you don’t get overwhelmed. “Start with planning and preparing just one meal time in advance. For instance, meal prep only lunch,” she says. “Then build up to prepping and planning ahead for all meals over time.” How do you begin that process, you might ask? Try these tips from experts who have done it for years and have the whole thing down to a science. Additionally, Palinski-Wade suggests allocating separate time for post-shopping prep — whether that’s simply cutting vegetables into snack-ready slices, or cooking whole batch-style freezer meals. Find what works for you and stick to it, and over time, you’ll create a good habit that’s second nature. Syn says you can keep meals interesting by switching up the protein of your go-to dishes, including plant-based ones like tofu, legumes, and quinoa.
OatsQuinoaBrown riceSpices and herbsCanned beans with no added saltDried beansWhole-grain pasta and chickpea pastaUnsweetened nut butterRaw nuts and seedsOlive oil and olive oil sprayLow sodium vegetable brothCanned fish — tuna and salmonDried beans and nuts
Once you’ve mastered these basics, you’ll be ready to mix up your meals more and customize them to suit you and your family’s needs. And that means you’ll be able to reap the benefits to your health, wallet, and stress levels.
