Think “meal prep” and feel tempted to order takeout instead? You’re not alone. But integrating meal prepping into your weekly routine can dramatically improve your health, save money, and reduce stress. According to the International Journal of Behavioral Nutrition and Physical Activity, regular meal planning is linked to healthier diets and a lower risk of obesity. Women saw a 21% drop in obesity risk, while men experienced a 19% reduction.
Meal prepping isn’t just good for your body—it’s great for your wallet. A simple lunch habit of eating out costs most people over $1,000 per year. That’s a significant amount of money that can be saved by simply planning and prepping meals at home.
Registered dietitian and author Samantha Cassetty shares her practical approach to making meal prep doable for even the busiest individuals. Her strategies focus on efficiency, flexibility, and satisfaction.
Meal Prep Tip #1: Work Smarter, Not Harder
Never cook or shop for just one meal. Batch cooking ensures that leftovers can be transformed into new meals throughout the week. For example, Monday’s quinoa and rotisserie chicken dinner can evolve into a quinoa veggie bowl for lunch and a chicken wrap for dinner the next day.
Cassetty recommends using convenience items like canned beans, frozen edamame, and whole-grain waffles to cut down on prep time. These versatile ingredients can be repurposed into various quick meals, adding both nutrition and creativity without extra effort.
Meal Prep Tip #2: Have 3 Types of Meals Ready
Life is unpredictable, so flexibility is key. Cassetty suggests preparing three categories of meals:
Cook Meals – Follow a recipe and plan to eat leftovers later in the week.
Assemble Meals – Use what’s on hand to throw together something quick, like frozen brown rice, chopped cucumber, smoked salmon, and soy sauce for a sushi-style bowl.
Grab-and-Go Meals – For ultra-busy days, prep options like a PB & fruit waffle sandwich or a rotisserie chicken sandwich with baby carrots to eat on the move.
This tiered approach ensures you’re never caught unprepared, regardless of your schedule.
Meal Prep Tip #3: Plan for Cravings
One of the most common reasons people abandon meal prepping is denying themselves foods they love. Cassetty encourages meal plans that include flexibility and balance. It’s perfectly okay to indulge occasionally—or find healthier ways to satisfy cravings.
If you love pizza for the sauce and cheese, try a whole-grain English muffin with marinara and shredded cheese or experiment with a cottage cheese pizza bowl. The goal is to mimic your favorite flavors in a more nutritious way that fits your lifestyle.
Meal Prep Tip #4: Keep It Simple
Complex plans lead to burnout. Instead of overwhelming yourself with elaborate Sunday prep sessions, start small. Cassetty suggests beginning with just one meal per week. As the habit becomes easier, gradually add more meals.
Conclusion: A Sustainable Approach to Healthier Eating
Meal prepping doesn’t need to be rigid or time-consuming to be effective. With smart planning, convenient ingredients, and an adaptable mindset, anyone can incorporate healthy habits into their lifestyle. Whether you’re a weekend warrior or a Monday meal master, the secret lies in preparation, balance, and keeping it realistic.
Disclaimer: Includes third-party opinions. No financial advice.
