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.
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.
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
This list could truly go on and on. What’s your favorite ingredient to get creative with in the kitchen?
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.
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).
This recipe is a great way to use up the end of the season tomato harvest! Pick um before the first frost!
Unripe green tomatoes pickles really well due to their firm texture and tart flavor, making them an excellent addition to my quick pickle recipe repertoire.
These pickled green tomatoes are tangy, crisp, and the perfect way to savor the last of your summer garden. They’re a little tart, a little salty, and totally addictive, perfect for sandwiches, eggs, grain bowls, or cheese boards.
Equipment For Quick Pickles
You can use this equipment to make so many different quick pickle recipes! From eggs, to lemon cucumbers to jalapenos, you name it!
1 mason jar or other glass jar with lid. I used 1 24-oz mason jar.
Small saucepan
Measuring cups and spoons
Knife and cutting board
Ingredients In This Refrigerator Pickles Recipe
With just a few basic ingredients, you can pretty much pickle anything.
Green Tomatoes: sliced thin
Pickle Brine: White vinegar, water, salt
Other Veg: Onions, Garlic cloves
Other Add-ins to try:
Honey, Peppercorns, mustard seeds, dill, celery seed, bay leaves, cumin seeds, lemon rind, more sugar
Directions To Make Green Tomato Pickles
Here is my foolproof method for easy pickling! No canning equipment needed.
Prepare the jar: Wash and dry your jar and lid thoroughly.
Slice the tomatoes: Cut green tomatoes into wedges or ¼-inch rounds. Pack them tightly into the jar with garlic and dill.
Make the brine: In a small saucepan, combine vinegar, water, salt, sugar, peppercorns, mustard seeds, and red pepper flakes. Bring to a boil, stirring to dissolve salt and sugar.
Pour the brine: Carefully pour the hot brine over the tomatoes, covering them completely.
Seal and cool: Seal the jar and let it cool to room temperature.
Refrigerate: Store in the refrigerator for at least 24 hours before eating (for best flavor, wait 3 days).
How to Serve
You can get creative with how you enjoy your tomatoes. Below are my favorites.
Add to sandwiches, burgers, hot dogs, or breakfast toast
One of my favorites is layered overtop a toasted everything bagel with homemade salmon cream cheese spread!
Chop and mix into eggs or grain bowls
Serve on charcuterie boards or alongside roasted veggies
Dice finely and use as a tart relish for grilled chicken or fish
Tips & Variations For Pickled Tomatoes
Adjust the spice: Use more or less red pepper flakes depending on your heat preference.
Swap the vinegar: White wine vinegar or rice vinegar both work well for a milder flavor.
Get creative: Try your picked tomatoes in a variety of dishes! I love to serve the tomatoes on the side of many dishes as an extra pickly punch of veggies, especially with a savory breakfast plate!
Green Tomatoes Are Nutritious!
Green tomatoes are low in calories but rich in vitamin C, potassium, and fiber to support immune health, hydration, and digestion!
Their fresh, tart flavor comes with natural antioxidants that help protect your cells and support daily health.
These tangy, crunchy quick-pickled green tomatoes come together in minutes and add a bright bite to sandwiches, salads, and bowls. No canning required, just simple, zippy flavor ready by tomorrow.
Prepare the jar: Wash and dry your jar and lid thoroughly.
Slice the tomatoes: Cut green tomatoes into wedges or ¼-inch rounds. Pack them tightly into the jar with garlic and dill.
Make the brine: In a small saucepan, combine vinegar, water, salt, sugar, peppercorns, mustard seeds, and red pepper flakes. Bring to a boil, stirring to dissolve salt and sugar.
Pour the brine: Carefully pour the hot brine over the tomatoes, covering them completely.
Seal and cool: Seal the jar and let it cool to room temperature.
Refrigerate: Store in the refrigerator for at least 24 hours before eating (for best flavor, wait 3 days).
Roasted Romanesco with Garlic, Lemon, and Parmesan
Roasting veggies is my go-to for a healthy, easy side. Simple recipes like this make eating well effortless!
Romanesco is a vibrant fall vegetable, similar to broccoli and cauliflower, with a fresh, crisp flavor.
“What does Romanesco broccoli taste like?”
Raw Romanesco is crisp and mildly sweet, with a flavor similar to cauliflower but a bit nuttier and more delicate. When cooked, it softens and becomes richer and slightly buttery, with roasted notes that bring out its natural sweetness.
Why You’ll Keep Making This Romanesco Again and Again
Easy: This recipe comes together with simple ingredients and minimal cleanup.
Nutritious: Romanesco has vitamin C, fiber, and other nutrients. Plus, it’s a delicious way to amp up your daily intake of veggies.
Quick: This recipe is ready in under an hour. Prep time is 5-10 minutes, depending on how confident you feel trimming the romanesco. Roasting takes about 20-25 minutes, and finishing (adding toppings, tossing, and serving) takes about 5 minutes.
Seasonal: This is one of my favorite fall veggies. It’s unique, healthy, and delicious. You can find Romanesco at your local farmers’ market, but I found this head at my local grocery store. I was super excited to see one of my favorite veggies in the produce aisle.
Great for Meal prep: I love to make a big pan of this for ingredient prep and eat the roasted veggies in grain bowls or as a snack throughout the week.
One Head of Romanesco – trimmed into florets Olive Oil – one that you would want to dip bread in
Garlic Cloves – minced
Lemon – both the zest and juice
Parmesan Cheese – as much or as little as you would like. Its nutty flavor enhances the veggie.
Red Pepper Flakes – for a touch of heat
Salt and Pepper – to taste. I use 1/2 tsp salt while roasting and finish it off with fresh cracked pepper.
Tip: The Parmesan adds its own salty kick, so I usually taste and only add a pinch more salt at the end if needed.
Instructions
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
In a large bowl, toss Romanesco florets with olive oil, garlic, and salt until evenly coated.
Spread in a single layer on the large baking sheet or cast iron skillet.
Roast in a hot oven for 20–25 minutes, stirring halfway through, until tender and lightly browned on the edges.
Remove from oven and immediately top with lemon zest, lemon juice, Parmesan, chili flakes, and black pepper. Toss gently while warm so the cheese melts slightly.
Taste and adjust salt if needed. Serve warm.
Recipe Tips & Variations
Make it vegan: Swap Parmesan for nutritional yeast or pine nuts.
Add freshness: Finish with fresh parsley for more herbaceousness.
Meal prep tip: Roasted Romanesco keeps well for up to 3 days in the fridge; reheat in a 375°F oven for 8–10 minutes to restore crispness.
Veggie Tip: Because Romanesco has a firmer texture than cauliflower, you’ll want to avoid over-cooking. Keep the veggie with a bit of crunch.
Serving Suggestion: This side pairs beautifully with pasta, grilled fish, roasted chicken, or alongside a garden-fresh green tomato salad. I love to make this with some homemade pizza or Cashew Alfredo Pasta to bump up my veggies!
Nutrition Highlights (per serving, serves 4)
Per serving, this side dish has ~160 kcal, 6-8 g protein, and 5-7 g dietary fiber!
Romanesco is rich in vitamin C, fiber, and plant compounds that support gut health and immunity. Plus, this dish easily adds a full 1 vegetable serving to your day! I love that this is a side dish that will fill you up with fiber and a touch of protein!
More Veggie Recipes You Will Love
What other cool-season veggies are you harvesting or purchasing this fall? Check out some of my favorite seasonal recipes.
Roasted Romanesco with Lemon, Garlic, and Parmesan
Sarah Harper MS, RD, LDN
This roasted Romanesco with garlic, Parmesan, and chili flakes is a simple, plant-forward side dish that’s nutty, slightly spicy, and perfectly golden on the edges.
Preheat oven to 425°F (220°C). Line a baking sheet with parchment paper.
Toss Romanesco
In a large bowl, toss Romanesco florets with olive oil, garlic, and salt until evenly coated.
Roast
Spread in a single layer on the baking sheet.Roast for 20–25 minutes, stirring halfway through, until tender and lightly browned on the edges.
Finish
Remove from oven and immediately top with lemon zest, lemon juice, Parmesan, chili flakes, and black pepper. Toss gently while warm so the cheese melts slightly.Taste and adjust salt if needed. Serve warm.
Notes
Romanesco is a great source of fiber and vitamin C. According to USDA FoodData Central and independent nutrient analyses, 100 g of raw Romanesco provides about 5.5 g of dietary fiber (SNAP Calorie, n.d.). Source:USDA FoodData Central / SNAP Calorie – Romanesco Broccoli Nutrition
Easy High-Protein Whipped Herb Cottage Cheese Sauce
This recipe comes together in about 5 minutes! It uses simple ingredients and is delicious on so many foods! From roasted veggies to wraps to grain bowls, this recipe will be your new go-to for dipping, drizzling, and slathering.
I took this recipe and used it as a finisher for my Zucchini Casserole! It’s a great way to bump up the protein and flavor!
Equipment
Blender or food processor – you could also use a mini food processor.
Measuring cups and spoons
Rubber spatula – To scrape down the sides of the blender for an even texture.
Sharp knife and cutting board
Ingredients for This Recipe
This creamy whipped sauce is a delicious way to enjoy cottage cheese in a fresh, flavorful way.
Full-fat cottage cheese: For the best flavor and a rich, creamy texture. I chose a local cottage cheese to Washington, Eberhard’s, but use whichever brand you prefer!
Rice wine vinegar (or white wine vinegar): Adds a subtle tang and brightness.
Olive oil: Brings healthy fats and a smooth, silky finish.
Fresh herbs: Chives, basil, parsley, and (optional) tarragon. Use whatever herbs you have on hand or growing in your garden! If I were choosing just two, I’d go with basil or parsley plus chives.
Salt and freshly ground black pepper: always to round out flavors!
How to Make the Sauce in 5 minutes or less!
This Whipped Cottage Cheese Herb Sauce comes together in minutes, just blend, stir, and serve.
Blend the base: Add cottage cheese, rice wine vinegar, olive oil, salt, and pepper to a blender or food processor. Blend until completely smooth and creamy.
Tip: Scrape down the sides once or twice to ensure a silky texture, no lumps!
Add herbs: Stir in (or pulse briefly) the chives, basil, parsley, and tarragon.
Taste and adjust: Add an extra splash of vinegar for more tang or another pinch of salt to brighten the flavor.
Serve and store: Spoon over warm casseroles, roasted vegetables, or grain bowls. Store leftovers in a sealed jar for up to 3 days and stir before serving.
Tip: For an extra-smooth finish, chill the sauce for 30 minutes before serving; it thickens slightly and the flavors meld beautifully.
Optional Swaps and Add-Ins
Try some of these easy (and delicious) ways to make this sauce your own:
Cottage cheese: For a more luxurious dip, swap part of the cottage cheese for sour cream. You can also use plain Greek yogurt for extra tang and creaminess.
Garlic: Add a clove of fresh garlic or a pinch of garlic powder for more flavor, it instantly turns this into a garlic-herb cottage cheese dip or sauce.
Acid: Swap the vinegar for fresh lemon juice for a brighter, citrusy twist.
Healthy Ways to Use Cottage Cheese Sauce
Make this recipe and use it for meal prep during the week! I like to whip up a batch on Sunday and use it with meals throughout the week.
As a high-protein dip: This makes for a great high-protein snack or the perfect appetizer. Use it as a dip for pita chips, pretzels, fresh veggies such as bell peppers, carrots, celery, or snap peas, or even roasted veggies and potatoes.
In a wrap or sandwich: this makes a great spread for a midday meal.
Drizzled on a bowl: Think a grain base with veggies, a protein, something extra for flavor, and this sauce. Try Quinoa, chopped kale, shredded carrot, and sliced radishes, with baked tofu, green onion, olives, and this sauce.
This sauce is a great alternative to many mayo-based sauces or store-bought sauces that may be loaded with sugar and other unpronounceable ingredients.
With about 15g of protein per cup, cottage cheese is a terrific vegetarian option for increasing protein in the diet. Cottage cheese is also calcium rich, important for bone and muscle health. Herbs have antioxidants and micronutrients.
How Long Does It Last in the Fridge?
In an airtight container, this sauce will last 3-5 days in the fridge. Great for meal prepping for the week! Use it as a sauce for a zucchini casserole, then as a spread on sandwiches and wraps for lunches later in the week.
More Easy Recipes for Healthy Sauces and Dressings
Creamy, herby, and high in protein, this whipped cottage cheese sauce adds a fresh, flavorful boost to veggies, grain bowls, and everything in between.
Add cottage cheese, vinegar, olive oil, salt, and pepper to a blender or food processor.
Blend in Herbs
Stir in or briefly pulse the chives, basil, parsley, and tarragon. (Per desired consistancy).
Taste and Adjust
Taste the sauce and adjust as needed, such as add a pinch more salt, a drizzle of vinegar or lemon juice for brightness, or extra herbs for a stronger flavor.
Serve
Spoon or drizzle over casseroles, roasted vegetables, or grain bowls.
Easy And Healthy Cheesy Zucchini Casserole with Mushrooms and Cottage Cheese
Hello Zucchini Lovers! Whether you grabbed some zucchini from the farmers’ market, have some in your fridge that you want to use up, or have a bunch growing in your garden, this recipe is for you!
This recipe is perfect for when you have an abundance of zucchini. You can even prep your summer zucchini for winter casseroles by freezing it when it is ripe and ready for eating. Anyway you slice it, this is one of my favorite casserole recipes featuring tender zucchini.
I make this casserole extra special with a homemade walnut breadcrumb topping made with leftover crusty bakery bread and I serve it all with a whipped herbed cottage cheese sauce for extra creaminess and freshness. This recipe is soon to be your favorite zucchini recipe.
Why You Will Love This Recipe
Vegetarian: This is 100% vegetarian
High Protein: This recipe has high-protein ingredients like cottage cheese and eggs.
Veggie Packed: This recipe is loaded with zucchini and mushrooms
Cheesy: This recipe has creamy cottage cheese and sharp and creamy parmesean cheese, adding to the decant flavors of the dish.
Whole Foods: You know all the foods in this recipe.
Easy Recipe: This Easy zucchini casserole recipe is perfect as an easy side dish to compliment a main protein like grilled chicken thighs, baked fish, or air fryer tofu.
Versatile: keep this 100% vegetarian or add some ground chicken or turkey to the mushroom sauté before the bake for even more of a protein punch.
Special Touches
Meal Prep Friendly- this is there perfect side dish to make in advance for busy weeknights.
Equipment
mixing bowl
measuring cups
mandolin or sharp knife
casserole dish
serving spoon
Ingredients
Zucchini Slices: Sliced thin with a mandolin, but you could use a sharp knife Sautéed Mushrooms: Sliced and sauteed in a good-quality olive oil Cream sauce base: With ingredients such as cottage cheese, milk, eggs, parmesan cheese, and olive oil, this cream sauce is truly luxurious while adding bulk to the recipe. Bread Crumb Topping: This sends this recipe over the top. Making your own homemade breadcrumb walnut topping makes this casserole extra special. Whipped Herb Cottage Cheese Sauce to Finish: This adds a boost of freshness that visually looks amazing, but also tastes fantastic paired with the zucchini and mushrooms.
Step-by-Step Instructions
Prep the pan & zucchini
Heat oven to 375°F (190°C). Lightly oil a 9×9 baking dish.
Slice 2 medium zucchini into thin rounds.
Tip (avoid watery bakes):Skip extra-large zucchini, they hold more water and taste blander. Using frozen zucchini noodles? Thaw, squeeze dry, and chop into 1–2″ lengths so they layer neatly.
Sauté the veggies
In a large skillet, heat 1 Tbsp olive oil.
Cook 1 sliced onion until golden (about 8 min). Add 3 cloves minced garlic and 8 oz sliced mushrooms; cook until the mushrooms release liquid and it evaporates and they brown (6–8 min). Season with salt/pepper.
Tip Moisture control: Cook until the pan looks nearly dry, this keeps the casserole from becoming too watery.
Make the cream base
Whisk ¼ cup milk, ¼ cup cottage cheese, 2 eggs, ¼ cup grated Parmesan, a pinch of red pepper flakes(optional), salt, and black pepper until smooth.
Assemble
Layer all the zucchini in the dish.
Spoon the mushroom-onion mixture over top.
Pour the cream base evenly over the vegetables.
Sprinkle the remaining ¼ cup Parmesan over everything.
Top with ½ cup walnut breadcrumbs (your mix of fresh breadcrumbs + chopped walnuts).
Finish with a generous drizzle of olive oil over the crumbs.
Bake
Cover the dish loosely with foil and bake 20 minutes.
Remove foil and bake 15–20 minutes more, until the top is golden and the center is set.
Oven variance tip: Cooking times vary by oven, check early on in the bake. If the top browns too fast, re-cover with foil.
Rest & Finish
Let sit 10 minutes to set.
Shower with fresh herbs (basil, parsley, chives, thyme, or oregano).
As a side dish: Pair with roasted chicken, grilled fish, or a simple green salad.
As a brunch recipe: Serve warm with eggs and fresh fruit.
Healthy snack: Cut into squares and enjoy warm or cold.
Meal prep: Portion into containers for easy grab-and-go lunches or dinners.
Storage Suggestions
Refrigerator: Let the casserole cool completely. Store leftovers in an airtight container or cover the baking dish tightly with foil. Keep in the fridge for up to 5 days.
Freezer: Slice into portions and wrap tightly in foil or place in freezer-safe containers. Freeze for up to 3 months. For best results, thaw overnight in the fridge before reheating.
Reheating Instructions
Oven (best for texture): Preheat to 350°F (175°C). Cover the casserole with foil to prevent the topping from burning and heat for 20–25 minutes, or until warmed through. For a crispier topping, remove foil for the last 5 minutes.
Microwave (quick option): Place a portion on a microwave-safe plate, cover lightly, and heat for 1–2 minutes, checking halfway through. Note: the topping will soften in the microwave.
From frozen: Bake covered at 350°F for 40–45 minutes, then uncover and bake another 10 minutes until hot in the center and the topping is crisp.
This recipe might be even better the next day as leftover zucchini casserole! It might sound weird but, I love to eat a slice of this at breakfast with a cup of coffee and a side of fresh fruit.
Healthy Zucchini Casserole with Walnut Breadcrumb Topping
Sarah Harper MS, RD, LDN
This Healthy Zucchini Casserole incorporates zucchini, mushrooms, and cottage cheese to create a delicious and creamy casserole. Ready in just 45min this recipe is easy to make and quick to bring together.
½cupparmesan cheesedivided, 1/4 cup for cream base, 1/4 cup for layering
2eggs
3tbspfresh herbs
Walnut Breadcrumb Topping
2cupsbread cubesstale or day old works best
2tbspolive oil
⅓cupwalnuts
¼tspkosher salt
¼tspblack pepper
½cupWhipped Herb Cottage Cheese Sauceoptional
Instructions
Preheat oven:
Heat to 375°F (190°C). Lightly oil a 9x9 or similar baking dish.
Cook aromatics:
Heat olive oil in a skillet. Add onion and cook until golden, about 8 minutes. Add garlic and mushrooms with a pinch of salt. Cook until mushrooms release liquid and start to brown, ~6–7 minutes.
Make cream base:
In a bowl, whisk together milk, cottage cheese, ¼ cup Parmesan, and eggs. Season with salt and pepper.
Walnut Breadcrumbs
Tear or cube the bread, then pulse in the food processor until you reach coarse crumbs.Spread the fresh crumbs on a baking sheet. Bake at 300°F (150°C) for 8–12 minutes, stirring once or twice, until dry and golden.You can pulse the walnuts separately in the food processor, then toast them together with the breadcrumbs in the oven ortoss both in a skillet with olive oil until fragrant.Season with salt, pepper, and Parmesan (if using).
Assemble casserole
Spread zucchini slices in the baking dish.Add the mushroom-onion mixture.Pour the cream base evenly over the vegetables.Sprinkle the remaining ¼ cup Parmesan over the top.Add an even layer of walnut breadcrumbs.
Bake:
Drizzle the top generously with olive oil. Cover loosely with foil and bake 20 minutes. Remove foil and bake another 15–20 minutes until golden and set in the center.
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