5 Little Meal Prep Habits That Will Prepare You Better Than Most

Meal prepping can be a great tool to support your overall well-being. While not essential, having prepared meals on hand can make it easier to choose more nutritious options, especially when hunger strikes unexpectedly or you’re short on time.

The great thing about meal prepping is that it doesn’t have to be elaborate or “Instagram-worthy”—it just has to work for you. Whether you’re cooking for one or feeding a family, a few small tweaks to your meal prep routine can give you a head start on even the busiest of days.

It’s important to recognize that while diet culture can sometimes push meal prep into a restrictive, diet-focused mindset, it doesn’t have to be this way. Instead, meal prepping can become part of your self-care routine, providing ease and helping you feel prepared throughout your week.

Some weeks, preparing meals seems like child’s play. Other times, it’s easy to feel overwhelmed or lose momentum and consistency. When those tougher weeks arrive, these five simple habits can help you stay prepared without feeling overwhelmed.

1. Freeze Extra Individual Servings

One of the most common meal prep tips is to make extra portions for leftovers. This is great in theory, but not everyone likes to eat the same thing day after day. You may find that your leftovers last longer than your appetite. A simple solution? Freeze individual portions using silicone trays so you can thaw exactly what you need, when you need it.

This approach keeps your meals fresh for longer and helps avoid food waste. Plus, it gives you a ready-to-go stash for those days when cooking just doesn’t happen. Bonus tip: Label your frozen portions with the date and contents to make things even easier when digging through the freezer.

2. 2×2 Prep: Mix and match carbs and proteins

Instead of creating full meals, simplify by preparing two proteins and two carbohydrate sources separately for easy mixing options. For example, slow cook one protein while the other cooks and cook the carbs simultaneously for efficiency.

This method gives you the flexibility throughout the week to create a variety of meals from the same ingredients, avoiding meal monotony. When it’s time to eat, simply mix your protein and carbs, and add fats like olive oil, avocado, or nuts if needed. The vegetables can be as simple or as complex as you like. If you’re pressed for time, opt for easy-to-grab options like cucumber slices, mini peppers, or a handful of leafy greens.

For example:

This method keeps things fresh and versatile without forcing you to eat the same meal every day, unless you really want to!

3. Store easy options in the pantry or freezer

Even the most dedicated meal preppers have weeks where cooking fresh meals just isn’t possible. This is where pantry or freezer staples come in handy. Stock up on quick options like microwaveable rice, canned fish, and frozen hamburger patties. These can be a lifesaver when life gets busy, ensuring you always have energizing and nourishing meals on hand.

For carbs, stock up on things like 90-second microwave rice or quinoa mixes. For protein, keep canned fish like tuna or salmon and canned chicken on hand for quick meals. Frozen and fully cooked options like hamburger patties or grilled chicken strips are also great to have in the freezer. These options take the stress out of meal prep and ensure you have something ready to go, even when life gets busy.

4. Prepare marinades, seasonings, sauces and dressings

A little flavor can go a long way in making your prepared meals more enjoyable. Even if you eat the same basic ingredients several times throughout the week, preparing marinades or sauces in advance can elevate even the simplest meals.

Here is my favorite chicken marinade from a friend of mine. It’s full of flavor and super easy to make.

Angie’s Chicken Marinade:

This marinade is perfect for adding spice to your chicken, but you can use it on other proteins or even vegetables. Having these flavor enhancers on hand keeps your meals from being repetitive.

5. Keep a list of meals that worked well

We’ve all had those days when we stare at the fridge and don’t know what to cook. Instead of drawing a blank, make a list of meals that worked well. Whether it’s in your phone, a laptop, or a spreadsheet, having a go-to resource can save you mental energy. When you’re not feeling inspired, your list of tried-and-true ideas will make planning and preparation less of a chore.

In short, it’s completely normal to have weeks where meals are planned and prepared to perfection, only to have the next week be the complete opposite. Life happens: sometimes you’re at your best, and other times it feels like everything is going off the rails. And it’s good! The key is to have go-to strategies, like these habits, to fall back on when things get busy or chaotic. Meal prep doesn’t have to be an all-or-nothing situation. Even if you only prepare a few basics or rely on simple options one week, you’re still setting yourself up for success. Flexibility is your friend here: just do what works for you in the moment.

Remember, it’s not about being perfect. It’s about staying prepared enough so that when life throws you a curveball, you’re still ready to keep meals nourishing without feeling overwhelmed.

Learn more about the author, Kathleen Benson, RD, CSSD, CPT, by visiting her bio page.