Published: October 14, 2025
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
Examples:
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Rice Bowl: rice, tofu, roasted broccoli and scallions, ginger sesame sauce, sesame seeds
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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!
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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
Vegan Options: Tofu, Beans, Lentils, Tempeh, Seitan
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.
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Leafy greens like spinach or romaine wilt quickly if dressed — keep dressing separate.
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Avocados and bananas brown easily once sliced.
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Tomatoes can get watery when stored with other ingredients.
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Fresh herbs (like basil or cilantro) lose flavor after a few days — add them right before serving.
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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.
- Red Onion Agrodolce: A 10-Minute Sauce That Adds Instant Flavor
- Southwest Sauce Recipe (High-Protein Copycat)
- Creamy Apple Walnut Dressing (Vegan and Easy Blender Recipe)
- Healthy Homemade Alfredo Sauce (Lower Fat and Full Flavor)
Add-Ons: The Finishing Touches That Make a Meal
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
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
10 Recipes To Try In The Free Template
- Easy Spicy Crab Salad Sushi Bowl Recipe
- Southwest Chicken Bowl: An Easy Weeknight Meal
- Easy Vegan Yakisoba Inspired Noodle Stir-Fry
- Panera Mexican Street Corn Chowder: Easy Copycat
- One-Pot Trader Joe’s Cauliflower Gnocchi Recipe with a Pumpkin Brown Butter Sage Sauce
- The Best Butter Bean Curry with Lentils
- Quick Chopped Greek Salad: A Trader Joe’s Harvest Blend Recipe
- Trader Joe’s Thai Wheat Noodles Peanut Stir Fry Recipe
- Three Bean High Protein Chili: Healthy Plant-Based Recipe
- Quick and Easy Creamy Rotisserie Chicken and Sweet Potato Soup
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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!
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