Meal prepping is simply asking the “what’s to eat” question BEFORE it’s actually time to eat! There are many different ways we can meal prep based on our lifestyle and preferences. But all will help us choose balanced food choices, save time and money, avoid food waste, and help us feel our best. Village dietitian, Jamie Miller, shares three ways to meal prep in a way that’s flexible with your busy lifestyle and preferences.

Option 1: Portioned Out Meals

This is when we prepare an entire recipe and portion it out into individual food storage containers for easy eating. Perfect for breakfast or snacks on the run, taking lunch to work, or having dinner ready to simply heat up after a busy day.

Examples:

• Breakfast: Overnight Oats, Egg Muffin Cups, Protein Pancakes, Baked Oatmeal
• Lunch: Chinese Chicken Salad, Mediterranean Pasta Salad, Avocado Chicken Salad
• Dinner: Turkey & Vegetable Chili, Cauliflower Fried Rice, Broccoli & Cheese Chicken Casserole
• Snacks: Yogurt Parfaits, Deli Meat & Cheese Snack Box, Trail Mix

Option 2: Staple Food Item Prep

By preparing a few staple food items ahead of time, you will be able to whip up meals and snacks QUICK during the week. This will allow you to have convenient roasted veggies to add to an omelette or salad, a hard boiled egg to grab as a snack, or cooked proteins ready to toss into pasta, etc.

Examples:

• Proteins: grilled chicken breast, hard boiled eggs, sauteed lean ground turkey/beef
• Carbs: cooked rice/quinoa, roasted sweet potatoes, chickpea pasta
• Produce: roasted veggies, chopped fruits/veggies for snacking, washed and chopped salad greens
• Fats: homemade dressings, guacamole, hummus

Option 3: Purchase Your Prep

For those who just don’t enjoy cooking or don’t have the time, you can still meal prep by purchasing convenience items that’ll ensure you are ready to create healthy meals.

Examples:

• Proteins: rotisserie chicken, lean chicken sausage, canned tuna/salmon/chicken, no nitrate sliced deli meat, frozen cooked shrimp
• Carbs: microwavable brown rice/quinoa packets, frozen potatoes, frozen corn/peas/beans, no salt added canned beans/peas/corn
• Produce: frozen fruit and veggies, no-prep veggies (grape tomatoes, baby carrots, snap peas), bagged salads, no salt added canned vegetables
• Fats: pesto, avocado, nut butter, dressings, guacamole, hummus

The key to consistency of healthy habits is to know how to adjust meal planning based on your life and ever changing schedule. In any given week, you can utilize all three options of meal prepping to fit your needs. Check out these recipes to give meal prep a go!

Mason Jar Overnight Oats

Basic Overnight Oats Base

• ½ cup old-fashioned rolled oats
• 1 scoop vanilla protein powder
• ½ tbsp chia seeds
• ½ cup milk of choice
• ¼ cup nonfat plain greek yogurt
• Optional: sweetener of choice to taste (monk fruit, honey, stevia, maple syrup, etc)

Flavor Idea Additions to Base:

• Berry Almond Crunch: 1/2 cup fresh or defrosted frozen blueberries + 2 tbsp slivered almonds + drop of vanilla or almond extract
• Peaches & Cream: ½ cup fresh or defrosted frozen peaches + 1 tbsp chopped walnuts + ⅛ tsp cinnamon + drop of vanilla or almond extract
• PB&J: 1 tbsp peanut butter + ½ cup defrosted and mashed frozen berries + 1 tbsp peanuts
• Chunky Monkey: ½ tbsp cocoa powder + 1 tbsp peanut butter + ½ banana, sliced

Italian Pasta Salad

• 2 cups cooked and cooled high fiber/bean based pasta 
• 1 ounce shredded or sliced mozzarella cheese
• 2 cups vegetables of choice: halved grape tomatoes, diced bell pepper, steamed broccoli florets, diced mushroom, sliced black olives, arugula, etc
• 2 ounces protein of choice: diced ham, cooked chicken, nitrate free pepperoni, diced chicken sausage, chickpeas
• 3-4 tablespoons Italian dressing (to taste)
• Salt & black pepper to taste

In a large bowl, combine all ingredients and mix until well incorporated. Let sit for 30 minutes before eating for the best flavor. Can be refrigerated for up to 2 days.

Sheet Pan Roasted Vegetables 

• 2 medium bell peppers, cut into 1-inch pieces (red, yellow, or orange)
• 2 medium zucchini,cut into 1/2-inch pieces
• 1 small sweet potato, cut into ½ -inch pieces
• 1 small red onion, cut into 1-inch pieces
• 1 small head of broccoli or cauliflower, cut into florets or swap cauliflower 
•  8 ounces trimmed Brussels sprouts, quartered
• 2 tablespoons extra virgin olive oil or avocado oil
• 1.5 tablespoon Dijon mustard or balsamic vinegar
• 2 teaspoons Italian seasoning
• 1 teaspoon salt
• ½ teaspoon garlic powder
• ½ teaspoon ground black pepper

Preheat the oven to 400 degrees F. Line two large baking sheets with non stick oil spray or a drizzle of oil rubbed in to coat well (optional to use parchment paper as well for easy clean up. Divide the vegetables evenly between the two sheets, spreading them into a single layer. Top with the oil and mustard/balsamic (divide amounts equally among two pans). Sprinkle with spices (divide amounts equally among two pans). Toss to coat. Alternatively, you could place vegetables in a very large bowl and toss to coat, then spread out onto the pans. Cook the vegetables for 15 minutes. Toss the vegetables, rotate the pans 180 degrees, and switch the pans’ positions on the upper and lower racks halfway through. Cook for another 15-25 minutes until the vegetables are tender inside and are browned to your liking. Serve immediately or use as meal prep by adding the prepared vegetables into eggs, in a salad, or as a base for meals.