Do you wish mealtime could be less stressful, healthier, easier and more enjoyable? You’re not alone! Food prepping, NOT meal prepping, could be your secret weapon to healthy, delicious meals that support your diet and take less than 10 minutes to set on the table!
Many women, especially those juggling work, family, and personal goals, often find meal planning to be a challenge. Many of us also have different diets than the rest of their family, that’s also the case for me. And I also know that my meal is usually the one that comes as last.
Why Food Prep?
Food prepping is about preparing ingredients in advance so you can easily mix and match them throughout the week. Unlike meal prepping, where you cook entire meals in one go, food prepping allows for more flexibility and creativity. Imagine opening your fridge to find prepped veggies, grains, and proteins ready to be transformed into a fresh, tasty dish.
Meal prepping usually involves cooking entire meals in advance, which can get boring fast. With food prepping, you’re simply getting your ingredients ready—like chopping veggies, cooking grains, or making sauces and dressings—so that when hunger strikes, you can easily throw together a fresh, satisfying meal in under 10 minutes.
Download my FREE list of 30 Foods & Ideas for healthy, under 10 minute meals and snacks! These are the foods I love to have in my fridge, foods that keep me from lesser options.
Benefits of Food Prepping,
*Food prepping saves time, even if it might not feel so while you are taking time out of your schedule to prep. A little investment of time means easy, quick dinners with almost non thinking involved.
*Reduces Stress by knowing you have the components of a healthy meal ready to go. This is a huge one for me.
*And of course it supports your Healthy Eating and diet, you’re less likely to reach for unhealthy snacks or takeout.
*With different prepped ingredients, you can create multiple, healthy, filling, balanced meals, keeping things exciting. I suggest to prep two foods in every category for variety.
What You Need to Food Prep,
Storage Containers: Invest in a set of glass or BPA-free plastic containers in various sizes. A Sharp Knife and a Wooden Cutting Board: Essential for chopping veggies and fruits. Wood means no plastic shavings in your meals. Measuring Cups and Spoons: To portion out grains, legumes, and other ingredients. A Well-Planned Grocery List: This is crucial for ensuring you have everything you need for the week.
How to Make a Grocery List,
Start with a Plan: Decide what foods you want to prep and what meals you want to create during the week. List Ingredients by Category: Separate your list into sections like produce, grains, proteins, and pantry items to make shopping easier. Don’t Forget the Basics: Make sure you have enough spices, oils, and condiments to flavor your meals.
“I don’t have enough time.”
Food prepping doesn’t have to be an all-day affair. Start small—just prep a few veggies, bake in the oven or cook a batch of grains. As you get more comfortable, you can expand your prep routine.
“I’m worried the food will go bad.” Some think that prepping leads to eating the same thing every day or having stuff left over. With food prepping, you can mix and match ingredients to create different meals, keeping things fresh and interesting. This way it wont go bad.
And knowing you have a fridge full of healthy, ready to eat ingredients gives you control over your diet and helps you avoid impulse eating.
“I don’t know where to start.”
Here’s a 5-day dinner menu that uses ingredients prepped in advance. This plan is designed to keep your meals quick, healthy, and satisfying, using a variety of plant-based ingredients that can be mixed and matched throughout the week.
Food Prep Day for 5 Dinners
Foods to Prep for 1 person
Grains: Cook 3/4 cup of quinoa and 3/4 cup brown rice or double the quinoa
Vegetables: Roast a variety of veggies (like sweet potatoes, bell peppers, zucchini, broccoli, and cauliflower).
Proteins: Prepare a batch of chickpeas (either roasted or boiled) and cook a block of tofu (marinated and baked). You can replace the tofu with lentils. ( Soften a sliced onion, clove of garlic, add a can of chopped tomatoes and the cooked lentils, season to taste. )
Greens: Wash and chop kale, spinach, and arugula or the greens of your choice
Sauces/Dressings: Make a lemon-tahini dressing, a simple vinaigrette, and a batch of hummus.
Fruits: Wash and prep a selection of fruits that tend to stay fresh (like berries and strawberries ).
Extra foods to have on hand: avocado, almonds or pumpkin seeds, fresh chopped herbs, baby tomatoes, cucumbers, onion etc. You can add these on to all the example meals, optional.
Tip: Look through the menu and asses how much you need to have enough for your appetite. This goes for all the foods listed.
5-Day Prepped Foods Dinner Menu
Day 1: Quinoa & Roasted Veggie Bowl
Base: Quinoa
Toppings: Roasted sweet potatoes, bell peppers and chickpeas
Greens: Baby Spinach and kale
Dressing: Drizzle with lemon-tahini dressing
Day 2: Chickpea & Tofu Salad
Base: Mixed greens (arugula, kale, and spinach)
Toppings: Chickpeas, tofu, roasted cauliflower, and bell peppers
Dressing: Lemon-tahini dressing
Day 3: Veggie Wrap
Base: Whole grain / gluten free wrap or large lettuce leaves
Fillings: Roasted vegetables (zucchini, bell peppers), chickpeas, and a spread of hummus
Greens: Spinach and arugula
Side: Fruit salad (berries, apples, mango)
Day 4: Brown Rice or Quinoa Bowl
Base: Brown rice or Quinoa
Toppings: Roasted sweet potatoes, chickpeas, and a sprinkle of fresh herbs and baby tomatoes (like cilantro or parsley)
Dressing: Lemon-tahini dressing
Day 5: Veggie & Hummus Wrap
Base: Whole grain / glutenfree wrap or big lettuce leaves
Fillings: Roasted tofu or lentils, quinoa and a spread of hummus
Side: Fruit salad (berries, apples)
Tips for Success,
Mix and Match: Feel free to switch up the grains, proteins, and vegetables in any of the meals. The goal is to keep things flexible and enjoyable. Snack Ideas: Use the prepped fruits and vegetables for quick snacks throughout the week. Pair veggies with hummus or enjoy a handful of fresh fruit as a refreshing pick-me-up. Stay Hydrated: Drink between your meals enough water, herbal teas or infused water to keep hydrated and aid digestion.
This food prep / dinner plan not only saves you time but also ensures you have a variety of delicious, nutritious meals ready to go, helping you stay on track with your eating and weight goals without the stress.
Have fun with prepping and let me know if you have questions or how you did,
Tina x
ps. If you want to learn to master your eating habits and stop eating more than you need … more food than you need, more junk than your body needs, more often than it’s good for you,
