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.
It’s summertime here in the PNW, and fruit is bursting from fruit stands, roadside pick-your-owns, farmers markets, and local farm pickups! This is the time of year when I’m in my jam-making era. I love to make batches of raspberry, blueberry, cherry, rhubarb, and strawberry jams and freeze them, often called freezer jam. Since I don’t can my jams and have a huge deep freezer, I just keep them in a basket, ready to go whenever I need a new jar.
Making your own jam is so easy and delicious you’ll wonder what took you so long to start! This recipe is pectin-free, super simple, and has no high-fructose corn syrup. It uses less sugar than store-bought jam and is the perfect way to save the flavor of in-season fruit year-round!
This recipe is meant to be fun and flexible, no need to stress about exact measurements. Go by feel, trust your taste buds, and make it your own! So let’s dive into how to make fruit jam in your very own kitchen.
My Favorite Fruits to Make Jam
I use different fruits depending on what I have on hand, sometimes I even mix a few together in one batch. The other day, I made a huckleberry-cherry jam with lime juice and served it over chia pudding, and it was delightful!
For that recipe, I used frozen huckleberries from last season and fresh cherries from my local farm pickup. It was so much better than store-bought jam.
Blueberries
Raspberries
Blackberries
Cherries
Apricots
Huckleberries
Strawberries
Figs
Peaches
Rhubarb — honestly, this is how I work rhubarb into most of my recipes! I love it in dressings, breads, ice cream, parfaits, and especially with strawberries.
P.S. Cranberry sauce is basically a freezer jam! It’s so good on brie, grilled cheese sandwiches, and of course roasted turkey. When I make cranberry sauce, I like to add orange juice and at least ¼ cup of sugar per 1½ cups of cranberries.
P.P.S. You can absolutely use frozen fruit to make jam! Check out my Strawberry Jam recipe with frozen strawberries.
The Citrus Fruits in My Jams
Lemons or Limes: Depending on the jam and the flavors I’m going for, I’ll use lemon juice, lime juice, or sometimes both! Lime pairs really nicely with cherries, raspberries, and strawberries. I love lemon with blueberries, rhubarb, oh, and strawberries too, lol.
Other Additions To Homemade Jam
Cinnamon: warm, cozy flavor
Lemon or lime zest: brightens up the jam
Sugar: adjust to taste
Salt: just a pinch to balance sweetness
Vanilla extract: adds depth and a bakery-like flavor
Honey or maple syrup: great natural sweeteners
Fresh herbs: think basil, thyme, or mint for a fun twist
Tools For This Recipe
These are just suggested tools. I’ve made a small batch of cherry jam with nothing more than a pot, a jar, and a rubber spatula.
Clean jars with lids: I like mason jars with screw bands and label the top with the name of the jam and the date it went into the freezer
Wooden spoon or silicone spatula: for stirring and scraping the pot
Potato masher (optional): handy for breaking down chunkier fruit
Pot: a medium or large saucepan works great
Ladle (optional): makes it easier to transfer hot jam into jars
Clean towel: perfect for wiping jar rims and keeping things tidy
Ingredients in your Homemade fruit jam
1.5 cups of fruit (i.e. strawberries, cherries, figs)
1-2 tbsp citrus (lemon, lime, or even orange)
1-2 tbsp sugar (honey, white sugar, coconut sugar, agave)
1-2 tbsp water (if needed) – depending on the fruit I may omit (i.e. strawberries)
These measurements are meant to be playful and flexible. Jam-making shouldn’t feel stressful or exact, so have fun and experiment with what tastes good to you!
Step-By-Step Instructions To Making Homemade Jam
Making jam at home is easier than you think, and you don’t need any fancy equipment. Here’s a simple method you can use with almost any fruit you have on hand, berries, cherries, peaches, or a mix!
Prep the Fruit
Wash your fruit, remove any pits or stems, and chop if needed.
Combine Ingredients
Add the fruit to a medium saucepan with sugar and a squeeze of lemon juice (about 1 tablespoon per 1.5 cups of fruit). Stir to combine.
Cook the Jam
Set the pan over medium heat. As it heats up, the fruit will start to break down and release its juices.
Stir frequently so the mixture doesn’t stick or burn on the bottom.
If you want a smoother texture or need to break down chunkier fruit (like peaches or rhubarb), use a potato masher once the fruit softens a bit.
Check for Doneness
As the jam cooks, it will start to thicken and bubble. Watch the top of the jam for big, rolling bubbles, that’s a good sign it’s cooking down!
When the jam reaches a hot, thick consistency and you can drag a spoon through it without the liquid immediately filling in the gap, it’s ready. This usually takes about 10–20 minutes, depending on the fruit and its water content.
Cool and Store
Let the jam cool slightly before transferring to clean jars.
Store in the fridge or freeze for later, no canning required!
Storage Suggestions
Here’s how to keep your jam fresh and tasty:
Freezer Jam: Leave ½–1 inch of space at the top of 8–16 oz jars to allow for expansion. I love popping jam in the freezer even if I’ll use it within a couple of weeks. It keeps beautifully for up to 6 months if you want to be on the safe side.
Refrigerator Jam: Store in a clean jar and enjoy within 2–3 weeks.
Jam Pairings
Homemade jam is way more versatile than toast. Here are some of my favorite ways to use it:
The best PBJ of your life
The best grilled cheese of your life
Swirled into yogurt or cottage cheese
Stirred into oatmeal
A delicious spread for cheese and cheese boards
Over ice cream
Whisked into dressings
Tips For How To Make Fruit Jam
Make sure the fruit tastes good! If the fruit isn’t tasty to begin with, no amount of sugar or cooking will fix it, start with the best-tasting fruit you can find.
Go picking! It’s so cost-efficient and fun. Head to a u-pick farm with family or friends, and you’ll usually pay way less per pound than grocery store prices. Plus, it’s a great summer activity.
Buy in bulk to save money. Grab those big crates of berries or stone fruit at the farmers market or store; you’ll get a better deal and have plenty for jam-making.
Shop local and in season whenever you can. Supporting local farmers keeps your community strong and usually means fresher, better-quality fruit. When fruit is at its peak, buy extra and freeze it so you can enjoy that fresh summer flavor long after the season ends.
Adjust the sugar to your taste. Sometimes I’ll use just a touch of honey, and other times I’ll go sweeter, especially with tart fruits like rhubarb, cranberries, or some blueberries. Jam is super flexible, so add as much or as little sweetness as fits your taste.
Wash your fruit, remove any pits or stems, and chop if needed.
Add the fruit to a medium saucepan with sugar and a squeeze of lemon juice (about 1 tablespoon per 1.5 cups of fruit). Stir to combine.
Set the pan over medium heat. As it heats up, the fruit will start to break down and release its juices.Stir frequently so the mixture doesn’t stick or burn on the bottom.
If you want a smoother texture or need to break down chunkier fruit (like peaches or rhubarb), use a potato masher once the fruit softens a bit.
As the jam cooks, it will start to thicken and bubble. Watch the top of the jam for big, rolling bubbles, that’s a good sign it’s cooking down!When the jam reaches a hot, thick consistency and you can drag a spoon through it without the liquid immediately filling in the gap, it’s ready. This usually takes about 10–20 minutes, depending on the fruit and its water content.
Let the jam cool slightly before transferring to clean jars.Store in the fridge or freeze for later, no canning required!
Notes
This recipe is meant to be fun and flexible, no need to stress about exact measurements. Go by feel, trust your taste buds, and make it your own!
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!
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