Tips for Getting into the Habit of Food Prep

Food prep looks different for everyone, and that’s exactly the point - it’s not about doing it “perfectly,” it’s about creating systems that make nourishing yourself easier. For some, it might mean cooking full meals ahead of time and portioning them out for the week. For others, it might be as simple as stocking shelf-stable snacks in a purse or prepping just one go-to lunch to make busy days smoother. At its core, food prep is about setting your future self up for success, removing decision fatigue, and making healthy choices the easy choice.

Don’t overcomplicate it - just do something to make life easier for your future self.

1. Start Small and Build Gradually
Begin by prepping just one meal type, like breakfast or lunch. Choose a time in your week when you're less busy (perhaps Sunday afternoon) and prepare enough to last for a few days. Over time, you can expand to prepping dinners, snacks, and more complex meals.

2. Plan Your Meals in Advance
Decide on the meals (include breakfast, lunch, snacks and dinner) you’ll prepare for the week ahead. Planning helps you avoid last-minute unhealthy choices and ensures you have everything you need for successful prep.

3. Choose Simple, Repeatable Recipes
Stick to easy recipes that don’t take much time. Look for meals with minimal ingredients that you can batch cook, like chicken, sweet potatoes, roasted veggies, rice or quinoa. Consistency with simple meals helps make food prep more sustainable in the long term.

4. Invest in Good Containers
Having quality, stackable food containers is key to keeping your food fresh and organized. Make sure they’re microwave and freezer-safe for extra convenience. Portion out meals into these containers, so they’re easy to grab and go.

5. Prep for Your Busy Times
Think ahead to the times when you’re likely to feel rushed or tired. Prep meals and snacks that will fuel you during these moments, like hard boiled eggs,  protein balls or pre-cut veggies and hummus. This ensures you’ll always have healthy options ready to keep your energy high and choices intentional.

6. Block Time for Prep
Schedule food prep just like you would any important task. Add it to your calendar and treat it like a non-negotiable part of your week. The time you spend prepping now will save you far more time (and stress) during the busy week ahead.I like to do Wed and Sun. 

7. Keep Staples on Hand
Stock up on healthy basics like grains, canned beans, frozen veggies, and lean proteins that can be thrown together quickly. This helps you create nutritious meals even when you're short on time or didn’t have a chance to do a full prep session.

8. Batch Cook and Freeze Extras
Cook larger batches of soups, stews, or casseroles and freeze them in portions. This way, you’ll always have something healthy available, even on the busiest days. Label your containers with the date and meal type to keep everything organized.

9. Focus on Protein and Veggies
Prioritize prepping proteins and vegetables, as they are key to balanced, nutritious meals. Grill or roast chicken, tofu, or fish in bulk, and roast a variety of vegetables at the same time. These can be mixed and matched with different sauces or seasonings throughout the week for variety.

10. Review and Adjust Weekly
After each week, take a moment to assess what worked and what didn’t. Did you prep enough food? Were there meals you didn’t enjoy or ingredients you ran out of? Adjust your plan for the following week so food prep becomes more streamlined and enjoyable.