After a long day, deciding what to cook can feel overwhelming.
Meal prepping—planning and preparing dinners in advance—saves time, reduces stress, and helps you enjoy balanced meals all week.
By setting aside just a few hours once or twice a week, you’ll simplify your evenings and cut down on last-minute takeout.
Step 1: Plan Your Menu
Start by choosing five to seven dinner recipes you enjoy. Keep in mind:
- Variety: Mix proteins, grains, and vegetables to keep meals interesting.
- Balance: Include lean proteins (chicken, beans, fish), whole grains (brown rice, quinoa, pasta), and plenty of vegetables.
- Storage: Pick meals that reheat well, like stir-fries, soups, casseroles, and roasted dishes.
Step 2: Make a Grocery List
Once your menu is set, write a detailed shopping list. Organize it by category (produce, protein, pantry staples) to make shopping quicker and prevent forgotten items. Buying in bulk also saves money when you’ll be cooking multiple meals.
Step 3: Batch Cooking Basics
Dedicate a block of time—usually 2 to 3 hours—to cook. Common strategies include:
- Cook once, use twice: Roast a large batch of chicken or veggies and use them in different recipes.
- Prep grains in bulk: Cook rice, quinoa, or pasta to portion out during the week.
- Make sauces and dressings ahead: Store them in jars for quick flavor boosts.
Step 4: Portion and Store
Use airtight containers to keep meals fresh. Divide dinners into individual portions so they’re ready to grab and heat. Glass containers work well because they transition easily from fridge to microwave or oven. Label each container with the meal name and date for easy organization.
Step 5: Mix and Match for Variety
Meal prep doesn’t mean eating the exact same thing every night. Use base ingredients to create different flavors:
- Grilled chicken with roasted vegetables one night
- Chicken wraps with fresh greens another night
- Grain bowls with beans and salsa the next
Step 6: Keep It Fresh
- Store meals in the refrigerator for up to 4 days.
- Freeze extra portions for later in the week.
- Add fresh toppings (like avocado, herbs, or shredded cheese) right before serving to brighten up reheated dishes.
Quick Dinner Prep Ideas
- Sheet pan dinners: Roast protein and veggies together with simple seasoning.
- One-pot meals: Soups, stews, or curries are filling and easy to reheat.
- DIY bowls: Mix grains, protein, and vegetables with your favorite sauce.
