Meal Prep Like a Dietitian: Foods That Stay Fresh and Flavorful All Week
The Big Picture: Think Building blocks, not leftovers
The best meal prep foods store well, reheat easily, and stay fresh throughout the week. A mix of grains, veggies, protein, dressings, fruit, and snacks makes it easy to build balanced meals with variety.
When you prep with flexibility in mind, you can mix and match ingredients instead of eating the same meal on repeat.
My Plant-Focused Bowl Formula (No recipe needed!)
Whether you eat plant-based, pescatarian, or flexitarian like me, this formula works for everyone. Think of it as a flexible framework you can mix and match all week long.
The Formula: Base + Protein + Veggie + Sauce + Add-On
Pasta Bowl: protein pasta, burrata, peas, sliced cherry tomatoes, basil pesto, parmesan cheese, toasted nuts (walnuts, almonds, or pine nuts)
You can use this same formula for sandwiches and wraps too!
Sandwich Example: bagel or sourdough, smoked salmon mixed with cream cheese, sliced cucumbers and red onion, drizzle of olive oil, capers
The Best Types of Foods to Prep Ahead (and How to Use Them All Week)
Base: Grains, Potatoes, Pastas, and More
Your base is the foundation of any balanced meal, it’s what brings everything together.
Think of it as the canvas for your proteins, veggies, and sauces. Choose hearty, fiber-rich options that hold up well throughout the week and make it easy to mix and match flavors.
Grains: Rice, quinoa, farro, bulgur, barley, couscous, or wild rice blends Pastas: Protein pasta, whole wheat, chickpea, or lentil pasta, great for hot dishes or cold pasta salads Oats: Perfect for overnight oats, breakfast bakes, or snack bites Potatoes: Sweet, baby, or white potatoes (roasted, mashed, or air-fried) Salads: Kale, cabbage, spinach, romaine, arugula, or mixed greens, use as a base for grain bowls or wraps Bread: Sourdough, whole grain, pita, flatbread, or gluten-free options for sandwiches and toasts
RD Tip: Cook extra grains or potatoes early in the week. They’re easy to reheat and make fast, balanced meals when paired with prepped veggies and proteins.
Proteins
This section breaks down protein options by eating style so you can choose what fits your preferences.
Whether you eat vegan, vegetarian, pescatarian, or include some animal proteins, each category offers nutritious, prep-friendly ways to build balanced meals.
Vegetarian Options: Yogurt, Cottage Cheese and Other Cheeses, Eggs
Pescatarian: Salmon, Tuna, Shrimp, White Fish, Shellfish
Flexitarian: Chicken & Turkey – Versatile and easy to cook in bulk. I prefer to use these protein items more sparingly.
Beef, Pork, Lamb – I use these protein items even more sparingly than chicken and turkey just based on my personalized Flexitarian Lifestyle.
Veggies (and Fruit): Fresh, Frozen, Dried, or Canned
There are endless ways to add color, texture, and nutrition to your meals. Mix and match what’s in season with pantry staples like frozen or canned produce to keep meal prep simple, affordable, and flavorful all year long.
Veggies: Bell peppers, carrots, broccoli, cauliflower, leafy greens (kale, spinach, cabbage), squash, zucchini, green beans, Brussels sprouts, cucumbers, mushrooms, onions, sweet potatoes, and beets
Fruit: Berries, apples, pears, citrus (oranges, grapefruit, mandarins), bananas, grapes, melons, pineapple, kiwi, mango, and stone fruit like peaches, nectarines, cherries, and plums
Best to Use Fresh the Day Of: Some produce just doesn’t store well once cut or cooked.
Leafy greens like spinach or romaine wilt quickly if dressed — keep dressing separate.
Avocados and bananas brown easily once sliced.
Tomatoes can get watery when stored with other ingredients.
Fresh herbs (like basil or cilantro) lose flavor after a few days — add them right before serving.
Berries and stone fruits can get mushy; prep just before eating for best texture.
Sauces
Homemade dressings add flavor without extra prep during the week.
Sometimes it’s the smallest details that make a dish feel special. A squeeze of lemon, a drizzle of olive oil, or a sprinkle of herbs can instantly transform a simple meal into something vibrant and satisfying.
These finishing touches add flavor, texture, and personality. The little extras that keep your meal prep from feeling repetitive and make every bowl or plate feel fresh again.
Add-Ons: Capers, cheeses, fresh herbs (parsley, cilantro, basil), nuts, seeds, olive oil, yogurt or sour cream, citrus zest, hot sauce, red pepper flakes, salsa, pesto, pickled veggies, or even a sprinkle of flaky salt.
RD Tip: Keep a few go-to add-ons prepped and ready, such as chopped herbs, toasted nuts, or a jar of pickled onions. This will instantly elevate your weekday meals.
Storage Suggestions
I have an entire article dedicated to the storage of your ingredients and prepped foods.
Article coming Nov 1st 2025.
Meal Prep is About Flexibility, Not Perfection
If you take anything away from this article, remember that healthy eating is not about perfection; it’s about being flexible! Start where you are and build from there. It’s about the journey, not the destination.
Just starting out and don’t know where to start? You don’t need to prep for an entire week to see progress, just start small with one of these goals.
Add One Extra Veggie to Every Meal for 7 Days
Keep frozen veggies or pre-cut produce on hand to make this goal easy and visual.
Set a 1-Hour Meal Prep Window Each Week
Choose a time that fits your routine (like Sunday afternoon or Monday evening). Set a timer, turn on your favorite podcast or listen to an hour of audiobook, and see how much you can prep in that one focused hour.
Batch-Cook One Grain and One Protein Every Sunday
For example, cook a pot of quinoa and bake a sheet pan of tofu or chicken. This gives you instant building blocks for mix-and-match meals.
Plan 1 Dinner in Advance This Week
Pick one night to plan ahead for, write your grocery list, and prep what you can. Once that feels easy, add a second night.
Have another goal in mind? I would love to hear about it in the comments or shoot me an email!
Email: sarahharper@addybean.com
Ready To Start? Download my free Meal Prep Template
Want a little extra guidance? I made a free one-page template to help you plan, prep, and store your meals with confidence.
Meal prepping can feel overwhelming at first, but breaking it into simple steps makes the process so much easier.
In this article, I’ll walk you through the exact steps I follow, from planning meals to prepping ingredients, so you can find a routine that works for you.
Plan Your Meals: Choose recipes for the week, including breakfast, lunch, and dinner. Keep meals balanced with protein, veggies, and grains.
Make a Grocery List: Write down everything you need to avoid impulse purchases and stay on budget.
Grocery Shopping: Stick to whole, fresh ingredients to get the most nutrition. In my article about what foods work best for meal prepping, I discuss foods that you can shop for!
Once I’ve planned, checked what I already have, and picked up the rest at the store, I’m ready to start prepping.
The Actual Prep
Now that you have a plan, it’s time to prep. There are 4 different types of meal prepping.
Meal prepping isn’t a one-size-fits-all approach. There are four main methods, and you can mix and match based on your schedule, cooking preferences, and how much variety you want.
Ingredient Prep (Mix and Match Method): This method is perfect if you like variety and don’t want to eat the same thing every day. Prep and cook ingredients separately so they can be combined into different meals throughout the week.
Freezer Meal Prep: Prepare full meals or components in advance and store them in the freezer for later.
Batch Cooking: Best when you want no-fuss grab and go meals. Cook a large batch of a single meal to eat throughout the week.
Hybrid Meal Prep (How I Meal Prep!): A combination of different methods, allowing flexibility while still making homemade food in advance.
Most importantly, Stay Flexible
Swap meals or adjust portions as needed so you don’t get bored. Want to read more about these 4 main meal prepping methods? Check out my article on How to Make Meal Prepping Sustainable for YOU.
Your Stress-Free Meal Prep Routine Starts Here
Meal prepping doesn’t have to be complicated. With a little planning, you’ll set yourself up for stress-free, healthy meals all week long. Keep this a sustainable process for yourself by allowing yourself the flexibility to get takeout on nights when you just can’t, or if you feel like cooking something, go for it!
I have been meal prepping and planning for so long; I know which meals I will want to eat as leftovers. Sometimes, you make something and you just don’t want to eat it again, and that’s okay. So, think about foods that will bring you joy. Take note of those items and consider them when you are prepping and planning meals.
Allow yourself to change what works for you. I like my meal prepping routine, but maybe something else works better for you, like a meal planning binder or worksheet.
Meal prepping is about making your life easier, not harder. Find the method, or mix of methods, that brings you joy and fits your routine. That’s how you’ll stick with it long term.
Sarah Harper, MS, RD, is a registered dietitian and flexitarian food blogger at The Addy Bean. She shares practical meal prep strategies and simple, delicious recipes to help you cook smarter, eat healthier, and enjoy food without the stress.
Ever feel overwhelmed by the concept of healthy eating? Cooking, grocery runs, and getting a healthy meal on the table on a busy weeknight can seem daunting. That is where meal planning and meal prepping come in.
These methods don’t have to be elaborate; meal planning can be as simple as deciding what to eat the day before. Meal prepping can be as simple as making a few ingredients in advance, such as baked chicken, sautéed veggies, or cooked grains, for quick, easy-to-clean-up meals.
Before we dive into it, here is my free Meal Planning Template Just For You!
So, a little more on what’s the difference between meal prepping and meal planning? Many people confuse meal prepping with meal planning, but they’re different.
Meal Planning
Meal Planning, at its core, is figuring out what you will eat, when you will eat it, and what you need to buy. You could use many tools to help you with meal planning like a grocery list, a calendar, or a handout. This process could take as little as 5 minutes out of your day for more streamlined and less stressful meals later in the week.
I’ve partnered with Pea’s and Hoppiness to help with meal planning! Peas and Hoppiness is a meal planning app that takes the stress out of answering “What’s for dinner?” This app creates customizable meal plans, organized grocery lists, and flexible options that fit your lifestyle.
Whereas meal planning is about deciding what you’ll eat and making a grocery list, meal prepping takes it a step further by turning that plan into cooked, chopped, and portioned meals ready to go. Together, they form the foundation of a mindful, healthy eating lifestyle.
You can meal plan without meal prepping, but doing both makes eating well much easier! A little planning can make meal prepping go a lot smoother, and it’s essential to building a balanced diet for your week!
Does Meal Prepping Feel Overwhelming? Keep Things Simple
Meal planning doesn’t have to be a full month or week-long schedule. I like to meal plan just 1-3 days in advance. My tastes change so often, and I like to shop at the market more frequently and purchase a lot based on what’s on sale or what’s in season.
Moreover, a lot of what I cook depends on what I’ve discovered at the store, combined with some staple ingredients I like to have on hand like protein pasta, grains, potatoes, beans, tofu, etc.
Here are some great meal-prepping recipes you will love
How to Meal Prep for a Healthy Diet (Beginner’s Guide)
Meal prepping saves time, money, and helps ensure a balanced, healthier diet.
But, eating a well-balanced diet doesn’t have to mean cooking from scratch every single day. And it doesn’t mean omitting all processed foods.
Meal prepping is a tool you can use to make healthy eating more acheivable for every day life! Meal Prepping makes it easier to enjoy healthy, home-cooked meals without spending hours in the kitchen during the week. Whether you’re looking to save time, reduce food waste, or stick to a budget, having a plan in place helps you stay on track.
Most importantly, meal prepping doesn’t have to mean rigidly planning every bite, and it doesn’t mean eating the same boring meal all week, or cooking for hours every Sunday. There are different ways to approach it, and you can find a method that works for your lifestyle.
Before We Get Into It Here is a Free Meal Planning Template Just For You!
Meal Prepping is a Tool, Not a Rule
Meal prepping is a tool to simplify eating well, not a strict rule. As a plant frward dietitian, you know I am not big in the strict rules when it comes to eating healthy and living happy!
Some weeks I plan out the entire week, while others I only plan say Monday and Tuesday’s meals and prep them on Sunday, then the rest of the week I might stick to just easy meals with ingredients I have on hand, i.e. high fiber tortillas, potatoes, tofu, beans, veggies, broths, sauces, chicken, etc.
I might have to do a little planning; usually, the night before, I have an idea of what I’m going to eat the next day, e.g., overnight oats for breakfast, a grain bowl for lunch, and a sheet pan meal with baked fish for dinner. Then I know I need to take the fish out of the freezer so it will be thawed out in the fridge for the next day.
Every week is different and changes based on what I have going on in my life that week. My typical week is usually a little meal planning and prepping followed by lots of quick and easy meals that can be made in under 45min. And the key for those meals is to make sure I have my quick meal staples on hand. Pantry Staples For You To Keep On Hand
You don’t have to prep every meal in advance. Sometimes it’s nice to cook fresh when a meal takes less than 30 minutes. There’s no one-size-fits-all approach to meal prep. That’s why I use a hybrid method and adjust my strategy based on my schedule and energy levels.
I have always been drawn to vegan and vegetarian eating. I love the foods, the creativity that happens in the kitchen, and how sustainable it is for the environment.
But I also enjoy the occasional burger and fries, sushi date nights, and a big bowl of beef pho when I’m sick. That’s why this approach to eating works so well for me!
Eating more plants is good for your health, your wallet, and the planet. And the best part? Eating more plants without totally giving up meat is much less daunting than going fully vegan or vegetarian.
You might want to decrease your carbon footprint, eat fewer animals for ethical reasons, or simply eat healthier, all of those are wonderful goals! The good news is you don’t have to completely cut meat out to do this.
If you’re curious about adding more plants to your meals without giving up meat, these 10 easy shortcuts are for you!
1) Prep ahead for easy wins!
Wash and cut up veggies and fruit, make a healthy dip, or make hard-boiled eggs. That way, grabbing something nourishing is just as easy as reaching for a bag of chips.
Roast a sheet pan of veggies and cook a pot of beans to start the week with easy additions to meals.
2) Plan ahead (A little or a lot!)
A loose meal plan or even just knowing what protein you plan to use for the week such as tofu, tempeh, canned tuna, salmon, or chicken. This makes it easier to add more plant-based sides, whole grains, and beans.
Check out this article on meal planning!
3) Stock easy pantry staples
Keep canned beans, dried lentils, protein pasta, quinoa, frozen fruit and veggies on hand. They are an easy addition to plant-forward meals!
Check out my article on Pantry Staples!
4) Find what you love
I love protein pastas like barilla Protein+ and Brami, they use bean flour in addition to semolina for a high protein pasta.
If you love hummus, use it instead of mayo on a sandwich or wrap, in addition to a dip for crackers and carrots. If you like pizza, try adding some of your favorite veggies before baking that frozen dinner. I love to add mushrooms, sliced tomatoes, or peppers to mine!
For even more veggies and to make the pizza stretch to another meal, I pair it with a simple salad. If I am short on time, I’ll even use a salad kit like Taylor Farms Everything Chopped Kit.
5) Swap, don’t eliminate!
Try using half ground meat (beef, chicken, or turkey) and half plant ingredients. My favorites are riced cauliflower, beans, lentils, mushrooms, and eggplant. This works well in tacos, chili, pasta sauces, sloppy joes, and even lettuce wraps.
If I choose to make a meat dish and want it to be super easy, I’ll grab a pound of ground turkey or chicken and bulk it up with extra veggies. It makes terrific leftovers!
6) Fiber is your friend
Whole grains like quinoa, bulgur, and farro are all plant-based, filling, and versatile! Make them the base of a bowl or add them to a salad for a quick, easy, and filling meal.
I like to cook a batch early in the week to make varieties of grain bowls such as greek inspired, south-west, or buffalo chicken Caesar if i want a little chicken.
7) More soups and stews please!
Lentil, minestrone, and black bean soups are naturally plant-forward. You can add a little shredded chicken if you like, without it being the star ingredient! Moreover, soups and stews are great for meal prep, make a big pot and enjoy it for days or freeze some of the leftovers.
8) Start the day plant-based!
Ever heard of vegan before 6? It’s a book written by Mark Bittman that talks about starting your day vegan and ending it with a meat, if you like. It’s a great way to eat more plant-based foods without sacrificing the meat and meat dishes you enjoy.
Some healthy options to start the day include overnight oats, smoothies, avocado toast, or yogurt parfaits. These get you starting the day off right with out feeling like you have sacrificed anything! Of course, feel free to indulge in some bacon and eggs from time to time!
And that leads right into the next idea!
9) Stay flexible and keep what you love
Eating more plants doesn’t mean giving up burgers, pizza, pasta, or your favorite dishes. It’s all about balance! This means adjusting the portions so meat isn’t always the main event, and adding more plant-based options to your diet!
10 ) Keep things simple (at least to start)
Grain bowls, sheet pan meals, and one-pot dishes that are plant-forward make for easy, quick, and low clean-up meals.
Adding 1 or 2 of these a week is less daunting, and you can grow from there. Make an obtainable, realistic goal and try it for a couple of weeks. Lifestyle changes don’t happen overnight!
Wrapping Up
These shortcuts don’t have to be all or nothing. Start slow! Pick one or two to incorporate into your lifestyle today. Just one small change can get the ball rolling toward a healthier tomorrow.
Healthy eating takes practice and time before you really feel the changes, so don’t give up after a week. And don’t feel guilty if you enjoy pizza with cheese and pepperoni, that still fits! Just balance it out with healthier options the next day or later in the week, depending on what works best for you.
Remember, this is YOUR life. Make healthy eating work for you, not what works for someone else.
In the flexitarian world, we don’t do all-or-nothing mindsets. We’re all about flexible, realistic eating habits that fit into everyday life. Going fully vegetarian, vegan, or pescatarian isn’t always practical, and putting pressure on yourself to be perfect can lead to guilt or burnout.
I used to think I had to follow a specific set of food rules to eat “right.” But the more I let go of the all-or-nothing mindset, the easier it became to enjoy meals, feel good in my body, and eat in a way that supports my values, without the stress.
So, if you’re curious about eating more plants but don’t want to overhaul your lifestyle, you’re in the right place.
Small Sustainable Steps
Flexitarian eating is all about small, sustainable steps. Whether it’s changing a weekly habit, adding veggies to soups or sauces, or keeping flexitarian pantry staples on hand, it’s a gentle way to support your health and the planet, without the pressure of strict food rules.
You don’t need to be perfect to make progress, just start where you are.
So without further ado, here are 25 easy tips to help you eat more plants. Weekly habits, ingredient
25 Easy Ways to Eat More Plants
1. Weekly Habits to Try
Tip 1: Try Meatless Mondays to start your week with a plant-based focus. Tip 2: Go Vegan Before 6 like Mark Bittman for a flexible approach. Tip 3: Make one meal each day completely plant-based. Tip 4: Cook one new plant-forward recipe every week.
2. Easy Ingredient Swaps
Tip 5: Use lentils or beans instead of ground beef in tacos, chili, or pasta. Tip 6: Replace half the meat in any recipe with mushrooms, tofu, or legumes. Tip 7: Try dairy-free milk in smoothies, coffee, or baking. Tip 8: Swap mayo or cheese for hummus, avocado, or a creamy plant-based spread.
3. Sneaky Veggie Add-Ins
Tip 9: Add greens to smoothies. Spinach, kale, or frozen zucchini blend in easily. Tip 10: Stir shredded carrots, zucchini, or mushrooms into sauces and soups. Tip 11: Toss spinach or chopped greens into eggs, stir-fries, or grain bowls. Tip 12: Blend cauliflower into mashed potatoes, creamy soups, or sauces.
4. Smart Snacking
Tip 13: Keep veggies and dip ready to go. Try hummus, guacamole, or a dairy-free yogurt dip. Tip 14: Snack on roasted chickpeas, trail mix, or spiced nuts. Tip 15: Pair fruit with nut butter or enjoy a handful of seeds or nuts. Tip 16: Prep snack boxes with fruit, vegetables, crackers, and spreads.
5. Meal Prep and Pantry Staples
Tip 17: Batch-roast vegetables to use in bowls, wraps, or salads. Tip 18: Cook a big pot of grains or beans to mix and match all week. Tip 19: Keep frozen vegetables, canned beans, and whole grains stocked. Tip 20: Use flavorful sauces like tahini, pesto, or chimichurri to bring dishes to life.
6. Flex Your Favorites
Tip 21: Make veggie-forward versions of your favorite comfort foods. Tip 22: Build bowls instead of deli sandwiches using grains, greens, vegetables, protein, and sauce. Tip 23: Stretch meat dishes by mixing in lentils, beans, or chopped vegetables. Tip 24: Use theme nights to guide meals like Taco Tuesday with black beans or Stir-Fry Friday with tofu. Tip 25: Start meals by choosing the vegetables you want to use, then build the rest of the dish around them.
Start Your Flexitarian Journey
These tips are to generate some ideas for what works for you and your lifestyle. Still feeling lost? Start with one of two tips to try and go from there! Want more information on Flexitarian eating? Below, you can download my free grocery guide checklist!
