5 Meal Prep Strategies to Keep You on Track

With healthy eating, meal prepping can be a total game-changer. However, meal prep can differ depending on your lifestyle, needs, and time. Here are five unique approaches to meal prep, from DIY to outsourcing. Whether you’re new to meal prep or need a fresh approach, you’ll find a strategy that works for you!

Below we have outlined all the strategies, but you can also watch the video on YouTube here if you prefer.

Let’s dive in.

1. The Sunday Bulk Cook

If you like to knock everything out in one go, the Sunday Bulk Cook method is for you. This strategy involves cooking large portions of a few different dishes in one session—typically on Sunday. You’ll then have full meals ready to go for the entire week, which is a massive time-saver!

• How It Works: Spend a few hours preparing big batches of proteins, grains, and vegetables. For example, you might make a large pot of quinoa, bake a few trays of chicken breast or tofu, and roast mixed veggies.
• Pros: No cooking during the week! You’ll have meals ready to go, and cleanup is mostly done in a single session.
• Cons: Requires a chunk of time on Sunday and fridge space for all those containers. Some people may also get bored eating the same meals throughout the week.

2. Ingredient Prep

Maybe you like more variety in your meals, or you enjoy a bit of flexibility in your menu throughout the week. If that’s the case, Ingredient Prep might be for you. This method involves prepping different ingredients ahead of time so you can mix and match as you go.

• How It Works: Wash, chop, and prepare ingredients like vegetables, proteins, and grains. Instead of assembling meals, you store each component separately. When it’s time to eat, you can quickly throw together a stir-fry, salad, wrap, or whatever sounds good.
• Pros: Allows for creative meal-making during the week, plus shorter cooking sessions. Less chance of getting bored!
• Cons: You’ll still need a little time to assemble meals each day.

3. The 2 Mini-Preps

For those who can’t dedicate a huge chunk of time but still want the benefits of meal prep, the 2 Mini-Preps strategy can work wonders. It involves splitting your meal prep into two shorter sessions, usually one on Sunday and one mid-week.

• How It Works: Use Sunday to prep meals or ingredients for the first few days. Then, around Wednesday, do a second mini-prep for the rest of the week. This keeps meals fresh and allows you to change things up if your cravings shift.
• Pros: Keeps food fresh all week and lets you vary the menu. Less overwhelming than a single bulk prep.
• Cons: Requires two prep sessions each week, which can feel like a lot if you’re tight on time.

4. Dinner is Lunch

If you don’t mind eating the same thing twice, this method is ultra-convenient. Essentially, you make a bit extra at dinner to serve as lunch the next day.

• How It Works: When cooking dinner, simply double the portion. Pack up the extras for lunch, so you always have a balanced meal ready to go.
• Pros: Very little extra effort involved and no need to worry about what to pack for lunch.
• Cons: You’ll need to be okay with eating the same thing twice in a row. Also, it doesn’t provide meals for the entire day.

5. Hiring a Meal Prep Company

If time is a luxury you don’t have, consider outsourcing to a meal prep company. Many companies offer healthy, macro-balanced meals that can be customized to meet your dietary needs. This is a great option if you want healthy meals without the effort.

• How It Works: You choose a service that aligns with your preferences, select meals for the week, and have them delivered fresh or frozen.
• Pros: Huge time-saver, no grocery shopping or cooking required, and offers more variety than you might prepare yourself.
• Cons: More expensive than DIY options, and sometimes portions can vary from what you’d make at home.

Locally in Victoria, we love Free Beets and ADP Catering.

Meal prep can make a massive difference in achieving your nutrition goals. Whether you’re tackling it all yourself or getting a little help, there’s a strategy out there that fits your needs. Try one (or a few!) of these approaches to find your meal prep style and see how much easier mealtime can become!