Finding time to prepare healthy, home-cooked meals can seem like a drag between work, school, and social commitments.
But with the high cost of living, ordering in too frequently can leave us with sticker shot at the end of the month, so finding some time and money-saving meal solutions is a top priority—and it doesn’t have to be countless hours of prep, cook and cleanup, either.
With a bit of planning and preparation, mindful meal prep can help you stay on track with your health goals and free up some precious time and funds.
Here are 8 meal prep solutions to make your life easier in the kitchen:
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Batch cooking for busy weekdays
One of the most tried-and-true hacks for simplifying meal prep is batch cooking. Batch cooking simply means preparing larger quantities of ingredients or meals and storing them in the refrigerator or freezer to quickly reheat and eat later. By cooking once and eating multiple times, you can significantly reduce the time you spend in the kitchen during the week.
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Ingredient cross-utilization
Consider ingredient cross-utilization to save a few bucks at the supermarket and ensure less food winds up in the landfill. This means using the same ingredients in multiple dishes throughout the week. For example, roasted vegetables can be used in salads, soups, and grain bowls or a whole-roasted chicken can be broken down and shredded for tacos, sliced for sandwiches, cubed for salads and pasta—and so on. By planning your meals around a few key ingredients—and rotating to new ingredients the following week—you can avoid buying excessive amounts of groceries but still prevent food boredom by swapping out the chicken and root veggies for something entirely new the following week.
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Freezing for future meals
Even though you may think of your freezer as a dark place where your leftovers go to die, it is a valuable tool for meal prep. Do a little early 'spring cleaning' and give your freezer a fresh start to make it do the heavy lifting for you. You can freeze cooked meals, prepped ingredients, or even uncooked components you buy in bulk and want to preserve for later use, like club packs of proteins or something you find on sale.
For prepared meals, you can cook a large batch of chilli or cozy soups and freeze individual portions for quick and easy dinners. Additionally, you can freeze prepped salad ingredients like chopped vegetables and cooked grains to assemble salads throughout the week or even later in the month. That’s the beauty of the freezer!
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Prep ahead for easy assembly
To streamline your meal prep process, prepare recipe components ahead of time. This can include cooking grains, roasting vegetables, chopping produce for stir-fries and salads, or preparing sauces and dressings in advance. Having these elements ready to go, you can simply assemble your meals quickly and easily during the week.
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Salad components
Salads are a versatile and healthy meal option we should all strive to enjoy more often for best health. To simplify salad prep, prepare components like cooked grains (quinoa, brown rice), roasted vegetables, chopped greens, plant-based or animal protein, nuts, seeds, herb garnishes and homemade dressings in advance. By storing these components in separate containers, you can easily assemble a variety of salads throughout the week and never get bored.
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Shop in bulk
Shopping in bulk can be a great way to save money, especially for frequently used ingredients. Consider purchasing items like grains, beans, spices, and pantry staples in larger quantities. Just be mindful of your storage space and consumption rate to avoid food waste.
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Take a few shortcuts using prepackaged items
While it's important to focus on whole, unprocessed foods, incorporating a few shortcuts or prepackaged items can save time and effort. Look for high-quality, minimally processed options like frozen fruits and vegetables, pre-cooked grains, or pre-made salad dressings. The main thing is to give the ingredient label a scan to avoid a long list of unrecognizable ingredients, stabilizers and fillers, but healthy prepared foods have come a long way, and you’ll be surprised at how many convenience foods are just as nutritious and save you loads of time in the kitchen.
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Dust off your slow cooker or Instant Pot:
Slow cookers and Instant Pots are excellent tools for meal prep. They allow you to “set it and forget it”, freeing up your hands for the other ten things you have to do. You can use these appliances to prepare soups, stews, chilli, and other hearty dishes—there is no shortage of healthy and inspired recipes online.
Additional tips:
- Plan your meals: Spend a few minutes each week planning your meals and snacks. This will help you stay organized and avoid impulse purchases at the grocery store.
- Label and date: Properly label and date all stored food items to ensure freshness and prevent food waste.
- Leftovers: Remember to use leftovers for quick and easy meals. If you don’t think you can get to them, don’t hesitate to offer them to an elderly neighbour or bring them into the office for your colleagues to enjoy. Sharing is caring!
- Variety is key: While meal prep can help you save time and money, it's important to ensure that your meals are varied and nutritious.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
