Category: Blog

Meal prep shortcuts make meal prep easy. For many people the biggest reason for not meal prepping or falling off of a routine is the effort and time it takes to actually meal prep. These meal prep shortcuts and tips can make the process much faster and easier while retaining the nutrition and flavor.

Vegetables ready to go

Veggie steamer bags are incredibly quick, pre-seasoned, and there is a good variation. You match the right steamer veggies to your diet or your recipe. Whether it’s a side or the base for your meal, veggie steamers are one of the best ways to make meal prep easy and stay healthy.

Veggie pasta steamer bags are also popular these days. They cook really fast and easily in the microwave and can be a good base to a meal. Plus, they’re typically much healthier than traditional pasta so if you’re craving pasta but carbs are limited, look for veggie pasta in the freezer section.

Pre-cut veggies

Pre-cut vegetables can take a lot of the time consuming parts of meal prepping. Even using pre-washed veggies can save you a lot of time. It is a little more expensive but if it keeps you on your routine and out of the fast food then it’ll save you money and be healthier. Consider pre-cut carrots, shredded lettuce, diced onions, and pre-minced garlic. Make meal prep easy and you’ll find yourself far more inclined to cook rather than order out.

Frozen fruits

Fruit is an important and delicious part of a meal plan however everyone will waste fruit sometimes. Some fruits go bad so quickly or you are finishing up a meal prep set before you get to your fruit and it goes bad. It’s a waste of food, money, and now you have to buy more. You may also not realize that the fruit has gone bad until you go to use it. This can ruin a whole meal. Let’s face it, yogurt isn’t the same without some strawberries or blueberries. 

Frozen fruit can make meal prep easy. Frozen fruit can last up to a year in the freezer and taste just as fresh as the day it was frozen. If you’re making smoothies you can add frozen fruit directly to it. You can also simply thaw it in the fridge overnight or microwave them for immediate use. For larger fruits such as Strawberries, set the time to 60 seconds. For smaller fruits such as Raspberries and Mango set the time to 30 seconds. Set the time to 15 seconds for Blueberries. Test the fruit by taking a small bite to determine if they’re still frozen inside and if so, give them another 10 seconds. Now you can have delicious fruit on hand without the fear of wasting it every week.

Microwavable Instant Rice

One of the best meal prep shortcuts is to use microwavable rice packets. Rice packets provide 2-3 servings and with a short tear at the top before microwaving for 90 seconds you can have delicious rice with any meal. There are also tons of flavors to pick from so you can try different combinations or experiment with different cuisines without worrying about cooking rice. These rice packets save so much time and effort. They’re especially great if you realize too late to cook that a pre-planned meal is falling short of the calories you need or just isn’t filling. Grab a packet of rice and cook it at lunch with your meal.

Pre-cooked ingredients

A lot of people think that cooking at home and meal prepping means everything has to be purchased raw and cooked by hand. In reality, most meal preppers take as many shortcuts as they can. Everyone is busy and the easier you can make it on yourself to cook meals for the entire week the better. One of the most time consuming parts of cooking is preparing proteins. Pre-cooked chicken, bacon, sausage, shrimp, and beef patties as well as smoked salmon can make meal prep easy. Most of the time you just need to pull it out of the fridge, slice it up, and it’s ready to go. This can be a huge time save when you don’t feel like cooking or run out of meal prep mid week.

Bagged Salad

A great meal prep shortcut is to keep a bag of salad or salad kit in the fridge. This is a really quick way to add a side to a meal or become a full meal with a protein added. The dressing packet and vegetable medley offer precise nutrition and are perfect for office lunches. Don’t forget it’s in the fridge and don’t feel obligated to make the entire salad at once. You can split it into multiple meals and portion out the dressing or use your own dressing.

Pre-boiled eggs

If you’ve never purchased boiled eggs it may seem strange however the boiled eggs available these days taste as fresh as if you made them at home and they’re perfectly cooked every time. This also saves a ton of time on having to shell your own eggs. These are a great addition to any meal as extra protein or to a salad for a little flavor and nutrition. Try them out and you’ll be surprised how much more likely you are to use boiled eggs in your meal prep afterwards.

Individually wrapped snacks

Whether you buy snacks in bulk and portion them out yourself or you buy them pre-portioned, you can make meal prep easy with this trick. Lunch size bags of chips, baggies of peanuts, trail mix, anything can help round out a meal or provide a midday snack. Even if it’s not entirely healthy, by controlling the portions you are far less likely to gorge.

Bulk cook protein

Bulk cooking is probably the most common meal prep shortcut but there are ways to approach it to make it even more versatile. Add chicken breasts and chicken stock into the crock pot with some spices and you’ll end up with cooked chicken that is very versatile. Of course, you can also use different marinades to provide more initial flavor. Make meal prep easy by setting yourself up with versatile meal components. Once you have the chicken cooked and portioned out, you can add anything to it to complete the meal. Add a steamer bag of veggies and a microwavable bag of rice to it and you’re done.

Make meal prep easy on yourself and find shortcuts that provide delicious, nutritious alternatives. Not everything has to be cooked at home for it to be delicious and nutritious. 

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Easy Meal Prep Recipes Under 20 Minutes

Pan-Fried Tofu with Sauteed Spinach and Tomato

Crispy, pan-fried tofu served with sauteed balsamic spinach and tomatoes is an easy recipe, that is a light and warm dish, that can be enjoyed with rice pilaf, pasta, or all on its own. This post may contain affiliate links. Please see our privacy policy for details. If time is not on your side, here’s…

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How To Make Salmon Cakes In A Skillet

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Cocktail Shrimp Ceviche Salad

Cocktail Shrimp Ceviche Salad knifecutting boardmixing bowl 12 oz pre-cooked frozen shrimp ((defrosted))1/4 cup red onion ((diced))1 each roma tomato ((diced))1/4 cup cilantro ((chopped))1 each lime ((sliced))4 cups spring mix1/4 tsp garlic powder1/4 tsp salt1/4 tsp pepper Defrost frozen shrimp according to the packaged instructionsPlace the shrimp in a mixing bowlStir in the following ingredients:…

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Sesame Ginger Turkey Meatballs and Squash Noodles

Sesame Ginger Turkey Meatballs and Squash Noodles knifecutting boardspatulasaute pan 12 oz pre-cooked turkey meatballs10 oz butternut squash noodles1 each red bell pepper ((diced))1 tbsp green onions ((chopped))2 tbsp sesame ginger vinaigrette dressing1 tbsp coco aminos (soy sauce)1 tbsp olive oil1/4 tsp garlic powder1/4 tsp salt1/4 tsp pepper Heat the meatballs according to the packaging…

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Learn how to meal prep oats to open up a variety of nutritional breakfasts that taste amazing and can be easy to make. From baked to overnight oats, oats can be prepared in many ways that are great for breakfasts planned ahead.

Oats are a good source of carbohydrates which provide energy throughout the day. This is why oats make for a good breakfast option. They’re also high in fiber, promoting clean digestion, fullness, and with regulating blood sugar levels. Oats contain both soluble and insoluble fiber, which have different health benefits. Oats are a source of healthy fats with small amount so of unsaturated fats, beneficial to heart health.

While meal prep oats provide a strong nutritional foundation, the toppings can make or break the nutrition of your breakfast. Fruits, nuts, seeds, and yogurt can amp the nutritional profile of prepared oats with protein, vitamins, and antioxidants. Non-sugar based sweeteners are ideal to avoid adding too many sugars on top of the fruit. Honey and maple syrup are great substitutes.

No matter the method of preparing oats, each method stores well but in different ways. Although overnight oats should be made the day before, you can mix the dry ingredients in advance and then add the wet ingredients when you’re ready to eat them. Baked oats, oatmeal cups and bars can store well in the fridge for up to 5 days. You can have breakfast for a whole work week that’s quick and easy to grab.

Oats meal prep methods

Overnight Oats: Combine in a jar with a lid, rolled oats with milk, soy milk or almond milk, with yogurt, chia seeds, honey or maple syrup, and a bit of added flavor like cinnamon or vanilla. After all of the ingredients are in, close the lid tight and shake the jar well. Then leave it in the fridge overnight and you’ll have creamy oats ready in the morning. You can also add fruits, nuts, or seeds for added nutrition and flavor. Overnight oats is one of the best oats meal prep methods that is easy and delicious.

Baked Oats: Mix in a bowl rolled oats, milk, eggs, sweetener, and additional flavorings, including fruits, spices, and herbs. Grease or butter a baking dish before pouring all the contents of the bowl into it. Baked oats can be cooked in a microwave or microwave oven as well. Bake until set and golden brown. Once cooled, cut the oats into individual servings and store in the refrigerator.

Oatmeal Cups: Oatmeal cups are a combination of overnight oats and baked oats. Similar to overnight oats, combine in a bowl rolled oats with milk, or milk substitute, with yogurt, honey, and a bit of flavorings. Fill a muffin baking tray with cups and pour an even amount into each cup allowing for room. After each cup is filled add fruits of your choice to each mix. Then bake in the oven until set and golden brown.

Oatmeal Bars: Oatmeal bars are a great meal prep option. In a bowl, add the softened butter and sugar and whisk them together until creamy. Next, add the eggs, pumpkin puree, and vanilla extract and whisk it together. Add the pumpkin spice, baking soda, baking powder, and salt. Pour in the flour in batches and continue to mix it all together. Afterwards, add in the rolled oats, cranberries, and chopped walnuts. Grease a baking dish, or lay down parchment paper, and pour in the batter. Place in the oven and cook until the center is fully cooked. Test it with a toothpick by inserting it into the center of the cake. If cooked, it should come out clean. Allow it to cool before slicing into bite size squares.

Try some of our best oat meal prep recipes

Apple Oatmeal Muffin Bars

Our delectable Banana Apple Baked Oatmeal breakfast muffin bars are bursting with flavor and nutrition. This budget-friendly recipe combines the sweetness of ripe bananas with the refreshing crunch of diced apples, all nestled in a hearty bed of rolled oats. Perfectly balanced with protein from eggs and a touch of olive oil for moisture, each…

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Honey Oat Muffin Bars

Oven Baked Oat Muffins with Blueberries are a meal prep dream come true. They provide a healthy, tasty, and convenient breakfast option that will keep you satisfied and energized throughout the week. Get creative with your add-ins, store them properly, and enjoy a stress-free morning routine filled with scrumptious goodness. Happy baking and bon appétit!…

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Cranberry Oatmeal Muffin Bars

These fruity cranberry oatmeal muffin bars are a treat that you can enjoy for breakfast, snacks, and even dessert! This post may contain affiliate links. Please see our privacy policy for details. We enjoy prepping make ahead breakfasts for the week so that we always have something on hand to start off the day with…

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Oven Baked Oats with Apricots and Berries

Whether it’s cooked on the stovetop or baked in the oven, baked oatmeal is a healthy meal prep breakfast that you can combine with creative toppings for a healthy breakfast or delicious snack. This post may contain affiliate links. Please see our privacy policy for details. Why is Baked Oatmeal Heart-Healthy? It is an excellent…

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Meal prep breakfast tacos, burritos, and quesadillas for a truly delicious and easy-to-make breakfast. Tacos are a versatile option with tons of ingredient combinations that can be healthy and filling. Breakfast taco meal prep is also great for storability, easy freezing, and portioning.

Breakfast meal prep can be one of the most important meals of the day to prep for. Most of us run out the door with insufficient time in the mornings to cook and eat before we’re late. That’s where breakfast taco meal prep comes in. Prepared ahead of time for the entire work week, you can knock out all of your breakfasts in less than an hour of cooking. This is especially the case once you get in the rhythm.

Breakfast taco meal prep typically has a few components that all get wrapped in a tortilla. So, the steps are pretty straightforward. Pan sear the veggies, brown the meat, cook the eggs, and layer them in a tortilla ready to be wrapped and sealed. Plan out the order from ingredients that take the longest to cook to the quickest to cook. This will keep temperatures at the end more uniform, however this matters less if you plan on putting them in the fridge or freezer. 

You don’t have to get a lot of plates and bowls dirty if you don’t want to but the assembly line method is very effective, with each individual ingredient cooked and kept in a separate bowl until you’re ready to assemble all at once. It’s a very satisfying approach and lets you control volume and balance more exactly. The only downside is the number of dirty dishes.

The second method is more of a one pan method which involves browning the meat in a pan, draining the excess fat, and then throwing in the veggies and finishing with the eggs all in one pan. This creates an all-in-one egg scramble that you can portion into your tortillas. Much fewer dirty dishes make for a quick clean up. A quick tip, you can use precooked sausage crumble if you’re looking to cut out even another step.

A tip that helped me so much, avoid overfilling. If you ever wonder why your breakfast tacos aren’t holding together like the restaurant tacos. Almost certainly it’s due to overfilling. It could also be the tortilla choice. Heating up the tortillas a little with wet paper towels and a microwave can help. Otherwise, you’ll need to test out different tortillas brands. Not all tortillas are made for tacos. Soft, flour tortillas tend to work better for wrapping without breaking.

Breakfast taco meal prep is an extremely popular option, in part, due to portability. One to two tacos for breakfast can be pre-filled, pre-wrapped, and stored individually for super fast grab and go. The construction also makes eating with your hands much easier so you can run out the door and eat them on the road during your commute. This also means you don’t need to keep track of meal prep containers or utensils. 

Meal prep breakfast tacos are a great way to save money too. With fast food prices rising quickly, at home meal prepping can save you hundreds of dollars a month. This is especially the case with breakfast which usually can be made for just a couple dollars while costing you up to $10 at a restaurant. Save money and meal prep breakfast tacos, you’ll thank yourself later.

On top of saving money, breakfast taco meal prep can be healthier. Using healthier cooking methods and ingredients as well as portion control on the less healthy ingredients can save on a lot of calories. This can also leave you feeling better and more energized throughout the first half of the day. The fattier, greasier, tacos will leave you sluggish and unmotivated. Opt for veggies, eggs, and beans, and go light on sausage or cheese.

Common Healthy Meal Prep Breakfast Taco Ingredients

• Beans
• Eggs
• Low fat cheese or thin sliced cheese
• Potatoes
• Rice
• Onions
• Bell peppers
• Hot sauce or salsa
• Turkey bacon or sausage
• Lean ground beef
• Tortilla – Flax oat or carb balanced

Remember to have fun and try different combinations of fillings for your meal prep breakfast tacos! Just because you’re eating it for breakfast doesn’t mean you have to be restricted to breakfast ingredients either. Want some ideas for meal prepping breakfast tacos, see some of our popular recipes below.

Easy Breakfast Burritos

Welcome to the ultimate breakfast solution for busy mornings – Easy Breakfast Burritos! Packed with scrambled eggs, vibrant cherry tomatoes, creamy cheddar cheese, and zesty cilantro, these burritos are a flavor-packed powerhouse wrapped in a low-carb tortilla. Whether you’re rushing out the door to catch the morning train or settling into a productive work-from-home day,…

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Baked French Toast Sausage Roll-Ups

Introducing a breakfast delight that combines the best of both worlds – Baked French Toast Sausage Roll-Ups! This delectable recipe marries the comforting flavors of French toast with the savory goodness of breakfast sausages, creating the ultimate morning meal prep masterpiece. Whether you’re seeking an easy breakfast, a convenient meal prep option, or a flavor-packed…

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Peanut Butter and Apple Quesadillas

Whip up a quick and nutritious delight with our Peanut Butter and Apple Quesadilla! Tangy green apples, creamy peanut butter, crunchy chopped pecans,and a sprinkle of cinnamon powder are folded into tortillas, creating a satisfying breakfast that’s perfect for meal prep. Whether you’re diving into a busy workday or need a nutritious breakfast on the…

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Spinach Egg Quesadilla

The spinach and egg breakfast quesadilla is an exceptional choice for your meal prep repertoire. From its adaptability to its freezer-friendly nature and the convenience of being able to enjoy it anywhere, this recipe is truly a meal prepper’s dream come true! This breakfast meal prep option is nutritious, and it also utilizes pantry-friendly ingredients,…

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March is national nutrition month and it’s a perfect time to revisit your meal prep plan. March is dedicated to raising awareness about the importance of making informed food choices and developing healthy eating habits. Throughout the month, there are a ton of events, programs and activities designed to encourage and educate on nutritious food choices and balanced lifestyles. There is plenty to do for kids and adults.

National nutrition month was initiated in 1973 by the Academy of Nutrition and Dietetics. Since then each year has had a unique theme and promoted different aspects of healthy living.

This year’s theme is “Beyond the Table,” which addresses the farm-to-fork aspect of nutrition, from food production and distribution to navigating grocery stores and farmers markets — and even home food safety and storage practices. This is an excellent time to revisit your meal prep routine and consider how to incorporate more fresh foods.  Fresh foods doesn’t have to mean directly from the farm but local farmers’ markets are a great way to find fresh produce.

One key aspect of National Nutrition Month is the promotion of a well-rounded and diverse diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and dairy products. Prep Yo Self meal plans provide well rounded nutrition for busy adults. Balanced meals that are easy to cook and store well throughout the week.

This theme also includes food sustainability, decreasing food waste from school and work to home. Meal prepping can be a great way to consciously plan meals that avoid food waste. Making lunches at home for work or school is a great way to prepare exactly as much food as you need. 

National Nutrition Month also serves as a platform for healthcare professionals, educators, and community leaders to collaborate and share valuable information about nutrition. If you do work in a nutrition or healthy lifestyle profession, this is a great time to design your own course or newsletter. Spread your knowledge of healthy living!

Learn more at: EatRight.org

Learn more about Nutrition

Sip Smartly: Stay Hydrated, Stay Alert

It’s time to give your productivity a hydration boost! Staying hydrated isn’t just a health tip – it’s such a key advantage to staying alert, engaged, and on top of your game at the workplace. We are going to help boost your workplace productivity with our top refreshing tips. Let us share the incredible benefits…

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Mindful Mornings: Energize Your Day with a Healthy Breakfast Routine

For those of you who are eager to seize the day and make the most of your work hours, then you should know that breakfast can be the most impactful meal of the day.  But have you ever truly grasped the immense impact it can have on your work performance? Having a nutritious breakfast becomes…

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Benefits of Pineapple

Pineapple is more than just a delicious juicy tropical fruit. It shines in a lot of health benefits and is easy to incorporate into meals. This fruit is actually composed of many individual fruits that come together around a core. It is tasty, sweet, and helps boost the immune system. Health Benefits of Pineapple Pineapple…

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Asian meal prep has some of our favorite recipes to make. As a Filipino, I’ve got a special place in my heart (and my stomach!) for the rich tapestry of flavors, techniques, and history that Asian meal prep brings to the table. Growing up, I was lucky enough to learn the art of Filipino cooking from my parents, who instilled in me not just the recipes, but also the stories behind them. Each dish carries with it a piece of our culture and a whole lot of love. That’s why I’m super stoked to share with you all the wonders of Asian meal prep and why it’s an absolute game-changer for meal prep.

Asian food is a broad spectrum of many different cultures, countries, ingredients, and recipes. We can’t cover every Asian culture’s cuisine in just this article so we will stick to some of the most popular, easiest, and healthiest options for Asian meal prep.

The fun part of Asian meal prep is the flavor. Distinct and varied tastes from the sauces, spices, and cooking methods that will leave you wanting more. The less fun part is all of the ingredients that you’ll have to buy. Spices and sauces can add up fast and unless you cook a specific cuisine often, will sit in your pantry or fridge for months. The best approach to resolve this is to look for recipes that use a lot of the same ingredients, learn the substitutions you can make without compromising the recipe too much, and try to only buy exactly what you need for each recipe. This does get easier with practice. 

Asian meal prep can be quick and easy too. Every cuisine has healthy and quick meals that are delicious. Focus on recipes with fewer ingredient requirements, less steps, and easier methods to build confidence in your Asian meal prep skills.

Common Asian Food Ingredients:

• Soy Sauce: Adds depth and saltiness to dishes.
• Sesame Oil: Provides a nutty flavor and is often used as a finishing touch.
• Rice Vinegar: Adds acidity and brightness to marinades and dressings.
• Fish Sauce: A staple in Southeast Asian cuisine, imparting a unique savory flavor.
• Mirin and Sake: Japanese rice wines that add sweetness and depth to sauces.

Asian Meal Prep Cooking Methods:

• Stir-Frying: Quick and versatile, stir-frying allows you to cook a variety of vegetables and proteins in a matter of minutes.
• Steaming: Preserves the natural flavors and nutrients of ingredients, commonly used for dumplings and fish.
• One-Pot Meals: One-pot wonders like Japanese hot pot (nabe) or Korean bibimbap simplify the cooking process while maximizing flavor.

Delicious Combinations:

• Teriyaki Chicken with Vegetables: Marinate chicken in a teriyaki sauce made with soy sauce, sake, mirin, and sugar. Stir-fry with colorful vegetables for a wholesome meal.
• Vegetarian Pad Thai: Stir-fry rice noodles with tofu, bean sprouts, and a flavorful sauce made with tamarind, soy sauce, and chili.
• Miso Glazed Salmon: Baked salmon glazed with a mixture of miso paste, mirin, and soy sauce, served with steamed broccoli and brown rice.

Some of the major cuisines from Asian countries include:

• Chinese
• Japanese
• Thai
• Filipino
• Indian

These are the cuisines that are the most well known around the world for their food. They all have signature dishes that represent the flavors and embody the soul of their respective culture. All of these countries and cuisines can’t be boiled down into a few dishes each but for your Asian meal prep, it’s a good place to start. These recipes have delicious flavors that are unique to keep your meal routine fresh without requiring hours to make.

Chinese Meal Prep

Common Chinese Food Ingredients

• Soy Sauce (go with light soy sauce for a healthier option)
• Dark or Black Soy Sauce
• Sesame Oil
• Shaoxing Wine (look for salt free for a healthier option)
• Oyster Sauce
• Garlic
• Ginger
• Scallions

China is a huge country with a very diverse cuisine. From North to South, coastal to inner country, the recipes change dramatically. You will have to cook many different recipes to experience the full breadth of Chinese food however you can start with a few of the most popular recipes for your Asian meal prep. Chinese food is most known for the harmonious balance of flavors, textures, and aromas, emphasizing freshness, and seasonality. Good Chinese meal prep is going to taste fresh with strong flavors and smells from the soy sauce to the garlic. The key is to balance sour, sweet, salty, bitter, and umami. Keep in mind that many Chinese recipes, especially American Chinese, are high in salt and sugar. When choosing a recipe make sure to start with one that is nutritionally balanced or can be adjusted with low sodium options.

Japanese Meal Prep

Common Japanese Food Ingredients

• Soy Sauce
• Rice Vinegar
• Mirin
• Rice
• Miso
• Wakame
• Shichimi Togarishi

Everyone knows Japanese food for sushi and ramen, both of which are delicious but there is a lot more to Japanese cuisine. Japanese food is well known for being precise, fresh, and seasonal. Each recipe tends to focus on highlighting the natural flavors of each distinct ingredient. There is an appreciation for each part of a meal, not just the finished dish. Depending on your skill and situation, sushi and ramen may not be the best choices for your Asian meal prep. Luckily there are tons of recipes to choose from that are just as delicious and nutritious while being easier to make and store during the week.

Thai Meal Prep

Common Thai Food Ingredients

• Thai Fish Sauce
• Curry Paste
• Vinegar
• Coconut Milk
• Rice
• Chiles
• Black Pepper
• Limes
• Garlic
• Herbs

Thai food is famous for its warmth, not just in the chilis they use but also in how heart and body warming it is. It’s great comfort food that will dance on your taste buds, fill you up, and remind you why cooking your own food is better than buying it. Thai recipes aim to balance sour, sweet, salty, bitter, and umami. Similar to other cuisines but with a totally different mix of ingredients. Thai fish sauce is a unique flavor that brings a deep umami flavor and tends to be the backbone of many Thai dishes. Follow the recipe and cook from the soul and you’ll do just fine.

Filipino Meal Prep

Common Filipino Food Ingredients

• Coconut Vinegar
• Sampaloc
• Pancit
• Banana Ketchup
• Bagoong
• Shrimp or Fish Paste
• Toyo (similar to soy sauce)

Filipino cuisine is a melting pot of flavors, a combination of sweet, sour, salty, and savory flavors. What makes Filipino cuisine truly special is its rich and complex history, shaped by centuries of trade, colonization, and cultural exchange. From the Spanish influence with dishes like adobo and afritada, to the Chinese influence seen in pancit and siopao, and even hints of Malay, Indian, and American flavors thrown into the mix, Filipino cuisine is a beautiful fusion of diverse culinary traditions.

Indian Meal Prep

Common Indian Food Ingredients

• Cumin
• Cardamom
• Garam Masala
• Turmeric
• Coriander
• Tamarind
• Fenugreek
• Star anise
• Chick Peas
• Yogurt
• Naan
• Coconut Milk

India is another massive country with tons of very different foods around the country. North and south Indian cuisines differ greatly. The southern half are more influenced by the coast and fresh fruit while the north is more wheat and dairy. The dishes that most Americans are familiar with are from northern India cuisine but you really should explore more of India’s recipes. They’re diverse, vibrant, hearty, and delicious. The tough part of Indian food for your Asian meal prep is the huge list of essential ingredients. Many of them are common and can be used in many other recipes but some are more unique. Substitutions can be made, just do your research before you pick a recipe or do your shopping and you can save yourself a ton of money and effort. 

Incorporate more Asian meal prep into your routine and you’ll open a door to a whole new world of flavors, textures, ingredients, and possibilities. Don’t know where to start? Start with our weekly meal plan for a good mix of recipes from around the world. Our meal plan is designed to be nutritious and easy for busy schedules.

Instant Pot Butter Chicken

Our Instant Pot Butter Chicken is a succulent blend of boneless chicken thighs, aromatic spices, and creamy tomato goodness, all prepared effortlessly in your trusty Instant Pot. We’ve cracked the code to create a restaurant-quality dish that won’t break the bank, tailored for busy individuals craving a taste of luxury without compromising their health or…

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Hoisin Pork Stir Fry

Introducing our Hoisin Pork Stir Fry, where budget-friendly meets gourmet excellence. Crafted for the savvy meal prepper, this recipe is not just a time-saver; it’s a time-celebrator. Picture succulent pork, crisp veggies, and a symphony of flavors dancing together in perfect harmony. Achieve restaurant-quality results without the hefty price tag – a meal prep dish…

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Air Fryer Honey Sesame Chicken Bites

Hello foodie friends! I’m excited to share this delicious and healthy honey sesame, air fryer chicken recipe that’s not only convenient and cheap but also just as good as takeout! I also want to talk to you about the magic of sesame seeds and how they can add amazing flavor to your Asian-Inspired chicken dishes. In…

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Asian Lettuce Wraps with Beef and Fresh Basil

Hey there fellow meal-prepping enthusiasts, I am so excited to share with you one of my go-to recipes for Asian Ground Beef Lettuce Wraps! This dish is not only delicious, but it’s also healthy, low-carb, and perfect for weekly meal prep. One of the meal prep hacks to making this dish truly tasty is by…

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Curry Chicken with Green Beans

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Meal prep salads are a great healthy option for lunches and dinners during the week. The key to meal prepping salads is knowing how to batch prep and store. Keeping vegetables, different kinds of vegetables, fresh until you’re ready to eat is tougher than traditional meal prep dishes.

The method to meal prep salads

Follow these basic rules and you’ll be able to meal prep salads like a pro.

• Focus on hearty ingredients that store well.
• Prepare certain ingredients separately.
• Store dressing separately.
• Variety is important

Meal prep salads come in a lot of different styles. It is not just some lettuce with dressing and croutons. Variety is important in meal prepping but especially so with salads, so mix up the salads. Try different base greens, veggie mixes, toppings and dressings to keep your salad meal prep fresh.

How to meal prep salads

Prep your veggies as soon as you get home from the store. This helps you avoid food waste. If they’re ready to eat, you’re more likely to eat them. The same approach works for meal prep salads. Wash and cut the veggies first and then separate them when preparing to store. If you plan making the salads now, go ahead and portion out each set and make the individual salads. 

Use ziplock baggies or small containers for non vegetable ingredients, like nuts, fruits, cheeses, and protein. By keeping them separate you can maintain texture and flavors. This is important for particularly pungent ingredients. That smell can permeate the other ingredients and the flavors will blend in not necessarily a favorable way.

Potentially the most important part is to keep the dressing separate. Do not pre-dress your meal prep salads. This will wilt the greens, ruin the texture of toppings, and destroy the unique flavors of ingredients. Carry a bottle of dressing with you, keep a bottle of dressing in the work fridge, use one-time-use dressing packets, or buy small containers that are water tight. 

The next most important factor in meal prep salads is temperature control. It’s obvious that you don’t want your salads sitting out in the sun. It may be less obvious that you don’t want your salad to freeze either. Many fridges have a cold spot in the top shelves that will carry over freezing temperatures from the freezer. This will freeze veggies and destroy texture. It’s also annoying to have to wait for your salad to thaw to eat it.

Meal prepping salads

There are actually a few different methods to meal prepping salads. The first approach is similar to the store bought pre-made salads with everything in one container with the dressing separate. This is simple and effective if you plan to eat your meal prep salad within a couple of days of making it. Anything longer and you’ll find the freshness to lack crispness. It can also be limiting in the types of ingredients as everything needs to play well together.

The second method is to prepare your salads in separate parts. So the base, mixed veggies, toppings, and dressing is all separate. This can maintain freshness longer for each individual component but can be more work. This is a great option if you already have meal prep containers that have compartments.

The last option is the mason jar method, similar to the upside down salad. This popular method is pretty and fancy and can create great salads if you prepare it right. It starts with the dressing in the bottom with hearty veggies next topped with greens and toppings. This keeps the dressing off of the leafy greens so they won’t wilt or get soggy. When you’re ready to eat, you simply mix everything together with some shakes. This will coat the dressing over everything and you are good to go. It’s a cool method and can work well if you are the type of person who can plan this far in advance. One caveat, you can’t tilt or flip the container until you’re ready to eat. So if you plan on throwing it in a bag then perhaps another method is better suited.

There are other methods but these are popular methods that can get you started on meal prepping salads for lunch.

Picking the right ingredients

Meal prep often comes down to choosing the right ingredients and with meals that focus on vegetables is even more important. Meal prepping has a couple of rules to follow. Avoid overly wet ingredients and ingredients with delicate textures. Neither of these do well after a couple of days in the fridge and meal prepping is all about planning ahead for a busy week. To go further into specific ingredients, below is a list of meal prep salad ingredients

Start with the right greens

The base of most salads includes leafy greens of some kind. When you make meal prep salads you should use a hearty and sturdy leafy green. These options will act as a strong base that will store for days without losing flavor or texture.

• Romaine lettuce
• Iceberg lettuce
• Kale
• Swiss chard
• Cabbage

Vegetables in the mix

On top of the base of mixed, leafy greens is a combination of sturdy vegetables. These veggies add nutrients, flavor, and color to the salad. Consider these veggies for their storage and versatility.

• Carrots
• Celery
• Onions
• Broccoli
• Cauliflower
• Corn
• Snow peas
• Artichoke hearts
• Cherry tomatoes

Good proteins for salads

All of those vegetables are healthy and you need a source of protein to finish your meal prep salads. Protein is critical in weight management and building a healthy body. Be sure to balance your protein, only ¼ of the salad should be protein.

• Ham
• Turkey
• Chicken (grilled or shredded)
• Ground beef
• Steak
• Eggs
• Tofu
• Chickpeas
• Nuts

Salad toppings

No meal prep salad is complete without the toppings. These ingredients bring a lot of flavor but can also be high in calories so limit the toppings and keep each portion minimal. 

• Quinoa
• Dried fruit
• Baked tortilla or pita chips
• Blue cheese
• Feta
• Roasted veggies
• Hard cheeses
• Corn and salsa
• Olives

Salad ingredients to avoid

Depending on how long you plan to store your meal prep salads before consuming less ingredients that will work well. Some of these ingredients are delicious salad options but don’t store well. Typically high water content is not great for meal prepping. The water leaks out destroying the texture of the ingredient as well as the rest of the contents of the container.

• Arugula
• Butter lettuce
• Spring mix
• Cucumbers
• Soft cheeses
• Avocado

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