Healthy Meal-Prep Tips

meal-prep tips

Packing lunches and cooking breakfast can take up so much time that you may be tempted to just hit the drive-thru on the way to work or swing by the cafeteria at your school or office. Avoid temptation by making these easy grab-and-go meals in advance.


Smoothies: Over the weekend, blend together a variety of fruit, leafy greens, Greek yogurt and/or all-natural peanut butter and freeze the mixture in muffin tins to make portioning a breeze. When you’re ready for a smoothie, just pop out a few of the frozen disks and blend them up with the liquid of your choice for a fast, convenient breakfast.

Oatmeal cups: Muffin tins to the rescue again! Prepping a healthy breakfast in these perfectly portioned pans is a great way to get to work on time and eat a nutritious breakfast that will hold you over until lunchtime. This recipe for baked oatmeal cups provides fiber, protein and healthy carbs all in one handheld serving.

Steel-cut oatmeal: Steel-cut oats are the least-processed (and therefore most fiber-packed) kind of oats you can buy, but they also take an inconveniently long time to cook. Make your steel-cut oats in your slow cooker in advance and eat oatmeal for breakfast all week. Try healthy toppings like nuts, unsweetened coconut, natural peanut butter and fruit to mix things up.


Mason jar salads: If you never pack a salad for lunch because you know it will be soggy by the time you eat it, try making your salads in a mason jar. Layering the ingredients in the right order prevents delicate ingredients, like lettuce, from getting soggy. When you’re ready to eat, dump your salad into a bowl for an easy, nutritious lunch.

Egg cups: Eggs aren’t just for breakfast anymore! Use your trusty muffin tin to make your own mini-frittatas in advance. Mix scrambled eggs with veggies, lean meat and just a little bit of low-fat cheese for a well-rounded lunch that’s perfectly packable.

Skewers: Skewers are another simple tool that can help you keep track of your portions and make lunchtime fun. Skewer ingredients like lunch meat, shrimp, grape tomatoes, cucumber slices, low-fat mozzarella balls and fruit on a kabob stick for a colorful and convenient lunch.

Happy packing!