A Gentle Start to Food Prep

Food prep does not mean cooking full meals or spending hours in the kitchen.

For this habit, food prep simply means:
Doing one small thing ahead of time that makes it easier to eat healthier and more intentionally later.

That’s it.

Step 1: Decide What Would Make Life Easier

Ask yourself:
Where does food feel rushed, reactive, or unplanned right now?

You’re not fixing everything - just one friction point.

Step 2: Prep Something (Cooking Optional)

Food prep can look like:

  • Buying pre-cooked/ready to eat protein (rotisserie chicken, hard-boiled eggs, smoked salmon)

  • Washing and chopping produce (maybe for dipping into hummus for a snack, or to easily throw in the oven for a veggie side)

  • Cooking one simple item (protein, grain, or veggie)

  • Portioning leftovers into containers (think lunch ready to go)

  • Stocking ready-to-eat options in the fridge, car, or bag (nuts, protein bars, turkey jerky, etc)

Step 3: Put It Where You’ll Actually Use It

Place your prepped food where it’s easy to see and grab:

  • Front of the fridge

  • Counter

  • Work bag

  • Car

Accessibility matters more than variety.

Step 4: Use It (No Guilt, No Rules)

The goal isn’t perfect meals.
The goal is not starting from zero when you’re hungry.

When you have done some work to plan, purchase and prepare some food, now all you have to do is eat it when you’re hungry.

When healthier food is already available, choosing it is easier than fast food or reactive snacking.
This is how you make healthy choices the default - by making them accessible.

Remember

Food prep is a support habit.
It removes decision fatigue and creates breathing room.

You’re not committing to cooking more - you’re committing to making future choices easier.