Even though I’m a dietitian who loves making nutritious, creative meals, I don’t always have the time or energy to cook an elaborate dinner.
I’ve spent plenty of evenings standing in front of an open fridge, debating what to make for my family — only to end up ordering takeout or making a spontaneous grocery-store run.
Eventually, I came up with a foolproof meal-prep routine, and I haven’t looked back since. I’ve found that spending about an hour over the weekend prepping versatile ingredients makes the rest of my week less stressful and easier on my budget.
Not to mention, I’m now less likely to order takeout, make an extra grocery run, or let food go to waste.
Here’s what my weekly routine looks like, from grocery shopping to meal prepping to putting together meals my whole family loves.
First, I shop for meal-prep essentials.
When shopping and planning out my meal prep for the week, I follow a formula of threes: three proteins, three vegetables, and three fiber-rich carbohydrates, which I call my “smart carbs.”
The specific foods can change based on what my family likes and what’s on sale, but the formula stays the same. It gives me a simple way to build balanced meals without having to think up every meal in advance.
Before I shop, I take a quick inventory of my refrigerator, freezer, and pantry. If I already have rice, quinoa, pasta, or frozen vegetables, I build those into my plan instead of buying more.
Then, I head to the store to fill in any gaps. I typically buy around 1 1/2 to 2 pounds of each protein — some of my go-tos include chicken cutlets, lean ground turkey, and salmon or shrimp.
For vegetables, I often choose three non-starchy options, such as broccoli, cauliflower, and carrots, plus salad greens. For smart carbs, I’ll often get quinoa, brown rice, and whole-wheat pasta.
After adding other general essentials to my cart, like condiments and eggs, I typically spend about $100 to $150 on groceries for the week’s dinners, with leftovers often doubling as workday lunches.
The cost varies depending on where I shop, what’s on sale, and which proteins I choose.
I “free the vegetables” as soon as I get home.
As soon as I get home from the grocery store, I immediately take all the vegetables out of their packaging and get them ready to use.
I’ll wash, trim, and chop whatever needs it. Then, I’ll store about half of the vegetables in airtight containers in my refrigerator for salads and quick snacks.
The other half will be cooked along with my carbs and proteins.
Then, I prep and cook my proteins, carbs, and the rest of my veggies at once.
I start with whatever takes the longest. I’ll usually put my proteins, like chicken or salmon, into the oven and add some vegetables to a sheet pan to roast at the same time.
While those are cooking, I’ll prepare the ground turkey and cook my quinoa, brown rice, or pasta on the stovetop.
To further cut down on prep time, I’ll sometimes buy a pre-cooked rotisserie chicken and cut it up to use throughout the week. I might also boil eggs and prep some beans while everything else cooks.
The key is multitasking so that I can get as much done as possible during one hour.
I store everything in separate containers.
Once everything’s prepped, I store my proteins, vegetables, and smart carbs separately in airtight containers in the refrigerator, and freeze anything I won’t use within three or four days.
I like using clear containers so I can easily see what I have and grab what I need. When an ingredient is already prepped and easily visible, I know I’ll be more likely to eat it.
Keeping everything separate is key, too. This gives me flexibility and helps me add variety to my meals throughout the week.
Throughout the week, I turn the same ingredients into different easy meals.
This is where my formula of threes really pays off. One night, I can combine chicken, whole-wheat pasta, vegetables, and a store-bought sauce — ideally one with no added sugar — for chicken-and-veggie pasta.
Another night, I’ll use the ground turkey for taco bowls with quinoa, beans, and vegetables. I might pair salmon with brown rice and roasted vegetables, or pull out the hard-boiled eggs for breakfast-for-dinner with vegetables and whole-grain toast.
The ingredients are prepared ahead of time, but the meals don’t have to be. I’m simply giving myself options and making it easier to put a balanced meal on the table.
For me, that one hour on the weekend is about setting myself up for success for an entire week.
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