Published: November 25, 2025

How to Make Meal Prepping Sustainable for You

Some people love the idea of meal prepping but struggle to stick with it long-term. The key is to make it work for your lifestyle instead of following a rigid plan, aka easy meal prepping!

Sustainable meal prepping to me works with your lifestyle and doesn’t restrict it; it allows for flexibility and freedom, and doesn’t add stress but eliminates it.

Below are three of my favorite tips for making meal prepping truly sustainable.

Table of Contents hide

1. How to Make Meal Prepping Sustainable for You

1.1. First Step, Start Small

1.1.1. Start Small Suggestions

1.2. Use What You Already Eat

1.3. Easy Meal Prepping Means Staying Flexible

1.3.1. Repurpose Inspiration

1.4. Add in Simple Fully Prepped Meals (Not Just Ingredients)

1.4.1. My Meal Prep–Friendly Faves

1.5. How to Get Started This Week (Simple Checklist)

1.6. What Are You Waiting For!? Time To Get Started!

First Step, Start Small

My biggest piece of advice is to start small! If you’re new to meal prepping, begin with just one or two meals per week, or even 1 or two ingredients per week instead of prepping every meal.

Once you build this habit, maybe you will love it and want to continue meal prepping more often, or you are like me and you love variety too much to plan that many meals out in advance.

Start Small Suggestions

Wash and chop veggies for easy snacking and cooking.
Make a big pot of grains (quinoa, farro, rice)
Roast veggies in advance (potatoes, carrots, cabbage, peppers, onions)
Prep one protein: baked chicken, air fryer tofu, tuna salad, or egg salad.

Use What You Already Eat

If you love stir-fries, grain bowls, or sandwiches, prep the ingredients so you can assemble meals quickly, and always have those pantry staples on hand!

Always keep quick weeknight wins in the pantry for quick and easy meals. Like grains, tinned fish, potatoes, tofu, and beans.

(You can check out my pantry staples guide here!)

ingredients laid out for Dill Pickle Tuna Pasta Salad

Easy Meal Prepping Means Staying Flexible

If a meal doesn’t sound good by midweek, repurpose ingredients into something different. I.e., you were eating a Southwest grain bowl for 2 days, but don’t want that anymore, turn those ingredients into a burrito, tacos, or quesadilla. Or perhaps change the grain bowl into a Greek or asian-style variation.

Meal prepping doesn’t have to mean eating the same thing every day. A flexible approach makes it easier to stay consistent without getting bored.

Repurpose Inspiration

Roasted veggies → omelets, sandwiches, salads
Leftover rice or grains → grain bowls, fried rice, soups
Cooked beans → soups, wraps, salads
Rotisserie chicken → salads, soups, wraps, sandwiches

This list could truly go on and on. What’s your favorite ingredient to get creative with in the kitchen?

A plate of Southwest Marinated Chicken on a white background.

Add in Simple Fully Prepped Meals (Not Just Ingredients)

While prepping individual ingredients is great for flexibility, sometimes having ready-to-eat meals in the fridge is the real lifesaver.

Meal prepping full dishes doesn’t have to be complicated, and you don’t have to eat the same thing all week. Try making dinner and making enough for 1-2 leftover meals.

Choose meals that hold up well, taste great as leftovers, or can be adapted with toppings or sauces.

My Meal Prep–Friendly Faves

If you prefer prepping full meals instead of just ingredients, here are some easy, flexible options that hold up well throughout the week:

Overnight or Baked Oats: Add fruit, nuts, or protein powder for grab-and-go breakfasts.
- Plum Baked Oatmeal (Cozy Breakfast Recipe)
- One of my favorite easy grab and go brands for easy meals is Oats Overnight!
  - They have 45+ flavors and each oats package has about 20g protein and +6g fiber. I like to add 10oz of ultra filtered milk and a spoon full of chia seeds for more protein and fiber!
Yogurt Parfaits: Layer Greek yogurt, fruit, and granola (add granola right before eating to keep it crunchy).
- How To Make Easy Fruit Parfaits For Healthy Breakfasts
Soups & Stews: Lentil soup, veggie chili, chicken noodle, bean soups, or curry soups, all reheat beautifully and freeze well.
Sheet Pan Meals: Roast a protein + veggies + potatoes and portion into 2–3 ready-to-eat meals.
- Easy Sheet Pan Sausage and Vegetables Recipe For Dinner
One-Pot Pastas: Protein pasta with veggies and a simple sauce makes an easy lunch or dinner.
- Meatball Alfredo Recipe: Healthy Fettuccini Alfredo with Plant-Based Meatballs
- Easy Vegan Yakisoba Inspired Noodle Stir-Fry
Casseroles & Bakes: Bean bake, veggie-packed pasta bake, or quinoa bakes for comforting, reheatable meals.
- Healthy Baked Beans Casserole with Mushrooms and peppers
- Baked Goat Cheese Pasta with Cherry Tomatoes and Harissa
Grain Bowls: Assemble 1–2 full bowls ahead of time and store dressing separately for freshness.
- Healthy and Easy Southwest Quinoa Bowl Recipe
- Quick Chopped Greek Salad: A Trader Joe’s Harvest Blend Recipe

Protein Salads: Make tuna, salmon, egg, chickpea, or chicken salads in advance for easy additions to sandwiches, salads, and bowls.
- Herbed Chicken Salad Toastini
- Obsessed with Pickles? You’ll Love My Dill Pickle Tuna Salad

How to Get Started This Week (Simple Checklist)

Below is a simple checklist to follow this week for simple meal prep for lots of variety.

Choose 1–2 ingredients to prep
Pick one flavor profile to start with for the week (Mexican, Asian, Mediterranean, etc.)
Stock up on a few pantry staples (rice, tortillas, beans, tofu, eggs, frozen veggies)
Prep a simple sauce! Here are some of my favorites:

Remember, build meals by mixing and matching ingredients. Leave space for flexibility, meaning no more rigid plans!

What Are You Waiting For!? Time To Get Started!

Meal prepping doesn’t have to be all-or-nothing, rigid planning, that’s why I promote easy meal prepping!

When you keep it simple, flexible, and aligned with the foods you already enjoy, it becomes a tool that genuinely supports you!

Sarah Harper in her kitchen with a cutting board, broccoli, carrots, and a fruit bowl.

Sarah Harper MS, RD, LDN

Registered Dietitian at Addy Bean LLC | Website | + posts

Hi, I’m Sarah Harper, a Registered Dietitian Nutritionist passionate about cooking, eating, and sharing all things food! At The Addy Bean, you’ll find a variety of flexitarian recipes designed to inspire and empower you to explore the delicious world of plant-based eating. My mission is to make plant-forward meals approachable, enjoyable, and part of your everyday life!

Making Meal Prepping Sustainable for You (Part 5)