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How to Meal Prep with Gut-Friendly Foods

gut-friendly meal prep ingredient mushrooms on a table

A healthy gut is essential for a healthy life and knowing how to meal prep with gut-friendly foods can make the difference in a long life. Every human body is home to trillions of microorganisms that live with us and help support our bodily functions and health. Good gut health can lower inflammation, improve your immune system, and increase metabolism. These days gut health is finally being recognized for the value that it brings. It’s easy to incorporate many gut-friendly foods into your meal prep when you know what they are.

Choose Gut-Friendly Foods

It’s all about supporting a healthy gut microbiome with varied bacteria. These foods will foster an environment to aid in digestion.

Probiotic-rich foods: Probiotic foods are foods that contain live microorganisms that add to your own. 

glass cup with chia pudding topped with mixed berries
  • Yogurt, kefir, sauerkraut, kimchi, miso, and kombucha provide good bacteria that promote gut health.

Prebiotic foods: plant-based foods that feed the good bacteria in your gut. They are typically high in fiber.

  • Garlic, onions, leeks, asparagus, bananas, and oats feed the beneficial bacteria in your gut.
  • Fiber-rich foods: Whole grains, legumes, nuts, seeds, and vegetables help promote regular bowel movements and overall digestive health.
  • Anti-inflammatory foods: Ginger, turmeric, leafy greens, and fatty fish can help reduce gut inflammation.
  • Hydrating foods: Cucumbers, watermelon, celery, and broth-based soups support proper digestion.

Avoid overly-processed foods, like sodas, chips, and breakfast cereals. All of these types of foods include a lot of artificial ingredients and preservatives that can wreak havoc on your gut biome.

When preparing these ingredients, the best way to maintain the health benefits is to either eat them raw or by steaming. These microbes can be sensitive to heat and the goal is to retain them alive. 

Balance Your Gut-Friendly Meal Prep

A well-balanced menu should include a variety of gut-friendly ingredients to maximize benefits. Consider the following meal prep ideas:

  • Breakfast: Overnight oats with bananas and chia seeds or a smoothie with kefir, spinach, and flaxseeds can provide a delicious and nutritious breakfast as well as kefir, oats, and bananas are great for your gut. Consider our Chia pudding with mixed berries recipe.
glass cup with chia pudding topped with mixed berries

Chia Pudding with Mixed Berries

Chia Pudding with Mixed Berries – a vibrant, nutrient-packed creation that spells a simple, healthy breakfast with a touch of culinary artistry. Enjoy your mornings with this fuss-free delight, and remember, meal prep isn’t just about saving time – it’s about embracing a delicious and nutritious lifestyle. Happy prepping! This post may contain affiliate links.…

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  • Lunch: Quinoa and roasted vegetable salad with a miso dressing or a brown rice bowl with fermented vegetables and grilled salmon. The quinoa is high in fiber, which can help with digestion and reduce constipation, while the polyphenols in Quinoa can improve the intestinal flora environment.
shrimp quinoa salad

Citrus Shrimp Quinoa Spinach Salad

This citrus flavored shrimp quinoa with spinach salad is a fresh and easy lunch meal prep that you can prep for yourself in less than 20 minutes! This post may contain affiliate links. Please see our privacy policy for details. Reasons Why We Love This Shrimp Quinoa Spinach Salad This salad has vibrant flavors paired…

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  • Dinner: Lentil soup with turmeric and ginger or a stir-fry with tempeh, garlic, and leafy greens. Try our homemade lemongrass beef stew recipe for a great mix of gut-friendly ingredients including mushrooms. Mushrooms are a natural source of fiber, which feeds the beneficial bacteria in your intestines, helps reduce inflammation in the digestive tract, and helps prevent ulcers.
beef stew

Homemade Lemongrass Beef Stew Recipe

Instant Pot’s can be a lifesaver when you’re short on time but want to pack big flavors into a meal. It does just that with this Vietnamese inspired lemongrass beef stew. This quick to prepare and painless to cook meal is vibrating with the flavors of lemongrass (obviously), garlic, anise, clove and bay leaves and…

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Include fermented foods separately: Add probiotic-rich foods like kimchi or sauerkraut just before eating to retain their beneficial bacteria.

Stay Hydrated

Drinking plenty of water and herbal teas like ginger or peppermint can aid digestion. Additionally, mindful eating—chewing slowly and focusing on your meal—can enhance nutrient absorption and gut function.

Meal prepping with gut-friendly foods is an excellent way to improve digestion, support a healthy microbiome, and simplify your daily routine. By incorporating probiotic-rich, fiber-packed, and anti-inflammatory ingredients into your meal prep, you can promote better gut health while enjoying delicious and nourishing meals all week long. Start small, experiment with different foods, and find what works best for your body!

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Heart Healthy Meal Prep

February is American Heart month and so we are providing some helpful insights to meal prep for heart health. People often meal prep to lose weight or save money but there are many other dietary restrictions some of which are based on medical conditions. High blood pressure, diabetes, and other conditions can all benefit from a heart healthy meal plan.  

Why Meal Prep for Heart Health

heart healthy meal prep salad on a plate with hands

Eating breakfast, lunch, or dinner when you’re at work, or out and about, often falls back on food options that are high in fat, sodium, or sugar. Meal prepping ahead of time gives you a healthy option that is convenient and portable. 

Portion control is a big part of heart healthy meal prep. Overeating contributes to weight gain and stress on your cardiovascular system. When you plan your meals however, you can adjust your vegetable and protein balance and control overindulgence. Control portions with tools like measuring cups or food scales.

Heart-Healthy Foods to Include

To keep your heart in top shape, focus on these nutrient-rich ingredients:

woman making heart healthy meal prep with fruits and veggies
  • Lean Proteins: Salmon, chicken breast, tofu, lentils, and beans.
  • Whole Grains: Quinoa, brown rice, farro, and oats provide fiber to help lower cholesterol.
  • Healthy Fats: Avocados, olive oil, nuts, and seeds.
  • Fruits and Vegetables: Leafy greens, berries, sweet potatoes, and cruciferous veggies like broccoli.
  • Herbs and Spices: Garlic, turmeric, cinnamon, and other spices add flavor without extra sodium.
  • Antioxidants: Found in colorful fruits and vegetables, antioxidants reduce inflammation and protect against cardiovascular damage.
  • Potassium: Helps regulate blood pressure. Great sources include bananas, sweet potatoes, spinach, and beans.

Foods to Avoid for a Heart Healthy Meal Prep

Foods High in Saturated Fats: Saturated fats can increase LDL (“bad”) cholesterol levels, contributing to plaque buildup in arteries.

heart healthy meal prep mixed veggies on a plate
  • Fatty cuts of red meat, full-fat dairy products (butter, cheese, cream), coconut oil and palm oil

Foods Containing Trans Fats: Trans fats raise LDL cholesterol and lower HDL (“good”) cholesterol, increasing the risk of heart disease.

  • Partially hydrogenated oils, Margarine, processed baked goods (cookies, cakes, pastries), fried fast foods

Foods High in Sodium (Salt): Excess sodium can lead to high blood pressure, a major risk factor for heart disease.

  • Processed meats (bacon, sausage, hot dogs), packaged snacks (chips, pretzels), canned soups and vegetables (unless labeled low-sodium), frozen meals and pre-packaged foods, restaurant meals, especially fast food

Sugary Foods and Beverages: High sugar intake can lead to weight gain, diabetes, and increased triglyceride levels, all of which strain the heart.

  • Sodas and sweetened beverages, candy and desserts, breakfast cereals with added sugar, sweetened yogurt and flavored milk

Refined Carbohydrates: Refined carbs are quickly broken down into sugar, causing blood sugar spikes and increased fat storage.

  • White bread, white rice, and pasta made from refined flour, packaged crackers and snacks, sugary breakfast cereals

High-Cholesterol Foods: While dietary cholesterol may not impact everyone equally, consuming too much can increase blood cholesterol levels in some individuals.

  • Organ meats (liver, kidney), Shellfish, Egg yolks (in moderation is fine for most people)

Deep-Fried Foods: Frying increases calorie content and often uses unhealthy oils high in trans fats.

  • Fried chicken, french fries, fried snacks

Processed and Packaged Foods: Often contain hidden trans fats, added sugar, and high sodium levels.

  • Instant noodles, boxed meals, ready-to-eat frozen dinners
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How to Meal Prep to Avoid Common Food Allergies

common food allergies to avoid

Learning how to meal prep to avoid common food allergies is great not just for yourself but if you ever cook for others. Even if you don’t have a food allergy, coworkers or family members might. Some food allergies can be so severe they can’t even be in the same room as someone consuming the triggering food. You may even have intolerances without recognizing that’s what it is. Knowing common food allergies and what to look out for can make the difference in someone enjoying your food or breaking out in hives.

Food Allergies vs Intolerance

Both allergies and intolerances to ingredients both create a reaction; they are not actually the same physiological response. Food allergies involve an immune system response that can range from mild to severe, from hives to anaphylaxis. These can be deadly and need to be taken very seriously. Food intolerances are more often related to a digestive bodily response. Your struggles to break down certain foods and it responds with discomfort, bloating, and diarrhea. You may have intolerances without ever putting two and two together that specific ingredients are leading to your discomfort. Whether it’s dairy or acidic foods, there are tons of foods that can cause a response. We’re focused on allergies in this article though.

Understanding Common Food Allergens

Most adults know that they have a food allergy but new allergies can develop or you may have kids that are new to certain foods. This list of common food allergens and their symptoms will help you identify signs.

common food allergies to avoid
  • Milk: Symptoms may include hives, swelling, difficulty breathing, or gastrointestinal distress.
  • Eggs: Symptoms may include skin rashes, nasal congestion, stomach pain, or anaphylaxis in severe cases.
  • Peanuts: Symptoms often include skin reactions like redness or hives, itching, throat tightness, or difficulty breathing.
  • Tree nuts (e.g., almonds, walnuts, cashews): Reactions may include swelling, difficulty swallowing, vomiting, or anaphylaxis.
  • Fish: Symptoms may include nausea, wheezing, swelling, or hives.
  • Shellfish (e.g., shrimp, crab, lobster): Common reactions include itching, swelling, difficulty breathing, or gastrointestinal upset.
  • Wheat: Symptoms may include hives, nasal congestion, digestive issues, or in some cases, celiac disease.
  • Soy: Reactions may include flushing, itching, stomach pain, or diarrhea.
  • Sesame: Symptoms often include hives, swelling, nasal congestion, or severe reactions like anaphylaxis.

Tips for Safe Meal Prepping to Avoid Common Allergies

If you meal prep your lunch for school or work, you may be eating near someone with a severe reaction to certain foods. If you share food or plan on cooking for a group, learning to meal prep to avoid common allergies can make someone’s day. People with common food allergies get used to having to skip the potluck so make something that everyone can enjoy and they’ll appreciate it. 

dirty cutting board cross-contaminating surfaces making it impossible to meal prep to avoid common food allergies
  1. Cross-Contamination Prevention: cross-contamination can happen very quickly and subtly. Anytime you’re cooking with an ingredient, the allergens can be passed from one surface to another. For people with severe allergic reactions, this is enough to cause a reaction.
    • Use separate cutting boards, utensils, and containers for allergen-free meals.
    • Wash hands, surfaces, and tools thoroughly between uses.
    • Store allergen-free meals in clearly labeled containers to prevent mix-ups.
  2. Ingredient Substitutions: this is a great way to meal prep for food allergies without sacrificing flavors. These simple substitutions can open up entire cuisines and always impress coworkers.
    • Wheat flour can be replaced with gluten-free alternatives like almond flour, coconut flour, or oat flour (if oats are certified gluten-free).
    • Instead of traditional milk, use plant-based milk like almond, coconut, or oat milk (if no nut allergies exist).
    • Substitute eggs with flaxseed or chia seed mixtures (1 tablespoon flaxseed/chia seed + 3 tablespoons water = 1 egg).
  3. Read Labels Diligently: This may not be as obvious to everyone. If you’re not used to cooking allergy safe food, you may not know what to look out for.
    • Be vigilant about processed foods, sauces, and seasonings, which can contain hidden allergens.
    • Look for certifications such as “gluten-free” or “peanut-free” for added safety.
    • Don’t always trust the front of the package to tell the full story, read the ingredients list

Cuisines to Approach with Caution

Certain cuisines commonly use allergenic ingredients, so it’s wise to prepare these dishes with extra care:

  • Asian cuisines: Typically uses a  lot of Soy, peanuts, sesame, and shellfish and some can be substituted while other recipes simply require the ingredient for the core flavor. Consider your eaters and what they’re allergic too before preparing Asian food.
  • Italian cuisine: Italian food uses a lot of Dairy (cheese, butter) and wheat (pasta, bread) however these can be easily substituted and essentially taste the same. 
  • Mediterranean cuisine: Many recipes often include tree nuts (like pine nuts in pesto), sesame (in tahini), and dairy. Sometimes they’re important to flavor but you can usually substitute them without much issue.

Remember, you may not have food allergies but someone near you or eating your food may. Meal prepping to avoid common food allergies can be as easy as one simple change. A small adjustment to avoid someone having a severe reaction is worth it.

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Comfort Chinese Food Meal Prep

Let’s dive into some comfort Chinese food meal prep. Some of the best comfort food in the world comes from China and that by itself is a broad statement. China has multiple regions with unique cuisines that bring in different ingredients, flavors, and preparations. From the fragrant broths of Cantonese soups to the umami-packed stir-fries of Sichuan, get prepared for some of the best comfort food in the world.

comfort chinese food meal prep cooking over fire

If you’re not used to Chinese food cooking, don’t worry. We are here to provide the basics and a place to start. Meal prep can be fun and adventurous and you should definitely try it out. There are tons of dishes for any nutritional plan and the variety in flavors can dramatically change your meal routine.

Do your grocery shopping early if you are not sure about the availability of these ingredients. You may find yourself hitting a few stores before you find everything but once you’re used to it, it’ll go much faster. 

Key Ingredients in Comfort Chinese Food Meal Prep

A good place to start, especially if you’re not as familiar with Chinese food cooking. These base ingredients will provide you with a lot of options in recipes. You may even have some of these ingredients in the pantry or fridge already. If you don’t have them, most grocery stores will carry most of these, otherwise look for an international or Asian grocery store or shop online. (You should go to an Asian grocery store if you’re near one, they’re very cool and will have unique ingredients that’ll inspire you)

Rice: There are many types of rice in the world and in China alone. These basic types of rice will carry you far though.

types of chinese rice in hands
  • Long-Grain Rice: Jasmine rice
  • Good for fried rice, stir-fry dishes, and it’s all around delicious.
  • Medium-Grain Rice: Calrose rice
  • Good for steamed rice and it’s versatile so it can work with a lot of Asian recipes as well as western recipes.
  • Short-Grain Rice (Sticky Rice): Sweet rice
  • Good for dishes like zongzi (sticky rice dumplings), lo mai gai (sticky rice with chicken), and sweet rice desserts.

Noodles: Just like the rice, there are many different types of noodles in Chinese cuisine but these basics will cover you in a lot of situations, especially for the types of recipes you’re likely to tackle.

  • Wheat Based Noodles
    • Egg Noodles
    • Use these noodles for dishes like chow mein, lo mein, and wonton noodle soup.
    • Hand-Pulled Noodles (Lamian)
    • Ideal for dishes like beef noodle soup or stir-fried hand-pulled noodles.
    • Shanghai Noodles
    • Popular in stir-fried noodle dishes like Shanghai-style stir-fried noodles.
  • Rice Noodles
    • Vermicelli (Rice Stick Noodles)
    • Common in soups (pho, though Vietnamese, is similar), spring rolls, and stir-fries like chow fun.
    • Wide Rice Noodles (Ho Fun)
    • Perfect for stir-fried dishes like beef chow fun or soups.
    • Rice Noodle Sheets
    • Used in dim sum dishes like cheung fun (steamed rice noodle rolls).
  • Glass Noodles (Cellophane Noodles)
  • Often used in hotpots, stir-fries, or salads.
  • Soy Sauce: Adds umami and depth to dishes. Look for low sodium Soy Sauce for better nutrition
  • Ginger and Garlic: Aromatic bases that support digestion and immunity. These are incredibly important staples in Chinese cooking so be prepared to use them often.
  • Vegetables: Bok choy, Chinese broccoli, and napa cabbage are common, offering fiber, vitamins, and antioxidants.
  • Protein Sources: Tofu, pork, chicken, and fish are frequently used, delivering high-quality protein and essential nutrients. There are great lean protein options throughout Chinese recipes making it great for healthy meal prepping.
  • Spices and Sauces: Ingredients like Sichuan peppercorns, oyster sauce, sesame oil, and fermented black beans create robust, distinctive flavors. These may be harder to find but an Asian grocery store or website should have them.

Styles of Comfort Chinese Food

Chinese comfort food comes in a variety of regional styles, each with unique flavors and textures. This is only scratching the surface but we had to pick our favorites. These are all great choices when you’re looking for comfort food but not fried chicken and mashed potatoes. This food will warm your body and soul and excite your taste buds like no other cuisines.

Cantonese Comfort Food

chinese comfort food congee

Cantonese style food is known for its balanced approach to flavors, ingredients, and nutrition. Light and fresh foods prepared with more mild seasonings, to let the flavors of the core ingredients to come through, sets this cuisine apart from the others. These more raw natural flavors can be easier on you and can make a great choice for lunches..

Cantonese Steamed Fish (清蒸鱼)

Light, healthy, and delicately flavored, this dish is a classic comfort food in Cantonese cuisine.

Cantonese Char Siu (叉烧 – BBQ Pork)

Sweet, sticky, and savory, char siu is a quintessential comfort food for many Cantonese families.

Cantonese Congee (粥)

Warm, soft, and soothing, congee is a staple comfort dish, especially during cold weather or when feeling unwell.

Sichuan Comfort Food

Sichuan comfort Chinese food meal prep is famous for its bold and spicy flavors. The chili and peppercorns used throughout the recipes will light a bit of a fire in your mouth. You can adjust to your personal tastes. These are great lunch and dinner recipes to warm you up and wake you up with the heat.

Mapo Tofu (麻婆豆腐)

Rich, spicy, and numbing, this dish combines tender tofu with a flavorful sauce that feels like a warm hug on a cold day.

Dan Dan Noodles (担担面)

This spicy noodle dish features a luscious sesame sauce, chili oil, and savory minced meat that clings to every strand of noodle.

Sichuan Twice-Cooked Pork (回锅肉)

This dish features tender pork belly stir-fried with spicy and savory flavors, creating a hearty meal that pairs perfectly with rice.

Northern Chinese Comfort Food

Northern Chinese comfort food meal prep will be more hearty and carb-focused. This makes it perfect for keeping you full and warm throughout the day. 

Beef and Lamb Dumplings (牛肉或羊肉饺子)

Handmade dumplings are a quintessential Northern Chinese comfort food, enjoyed during family gatherings or as a warm meal on cold days.

Hand-Pulled Noodles (拉面)

These chewy, handmade noodles are the epitome of Northern Chinese comfort food and pair well with savory broths or stir-fries.

Shanghai Comfort Food

Comfort Chinese food meal prep in the Shanghai style will be sweet and savory, emphasizing braising and slow-cooked dishes with rich flavors. Truly some of the best food you will ever taste.

Shanghai Braised Pork Belly (红烧肉)

This iconic dish is tender, melt-in-your-mouth pork belly glazed in a sweet and savory soy-based sauce, perfect for pairing with steamed rice.

Shanghai Scallion Oil Noodles (葱油拌面)

This simple yet flavorful noodle dish is tossed with fragrant scallion-infused oil and a touch of soy sauce for a quick, satisfying meal.

Shanghai Soup Dumplings (小笼包)

These delicate steamed dumplings filled with juicy pork and broth are the ultimate comfort food, delivering a burst of flavor in every bite.

Prep Yo Self Comfort Chinese Food Meal Prep Recipes

We’ve taken our own approach to classic Chinese recipes that are a little easier to do in the states and are a little more nutritious. (lower sodium and sugar) If you don’t know where to start, try one of our recipes to get you going.

tofu stir fry

Tofu and Veggie Stir Fry

Crispy crunchy tofu flavored in a soy-ginger sauce and stir-fried with a bright and colorful mixture of vegetables. This post may contain affiliate links. Please see our privacy policy for details. Tofu tends to have a bad reputation for being bland. However, with the right combination of sauce and seasonings, it can soak up all…

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beef and chinese broccoli

Beef Stir Fry with Garlicky Chinese Broccoli

Try Chinese Broccoli in your next stir-fry dish. Discover how to prep this nutritious green vegetable for your next weekly meal prep. This post may contain affiliate links. Please see our privacy policy for details. What is the difference between broccoli and Chinese broccoli? Chinese broccoli is in the same family as broccoli, Brassica Oleracea.…

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broccoli beef

Ground Beef and Broccoli Stir Fry

Enjoy this delicious, healthy beef stir fry recipe that is filled with nutrients from broccoli and bell peppers. This post may contain affiliate links. Please see our privacy policy for details. Get your eating habits back to a place that helps you feel great. Here’s a tasty and easy beef broccoli stir fry to add…

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pineapple chicken stir fry

How To Make Pineapple Chicken Stir Fry

Stir-frys are a weekday favorite no matter what you put inside. They are great because you can typically take items that you have on hand, throw them in a pan to get cooking and have a quick, full meal in a matter of minutes. For this stir fry recipe, we opted to go with a…

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Fish Meal Prep

salmon beet salad

Fish meal prep should be one of the most popular meal prep options. The health benefits are hard to beat. High in protein and nutrients, low in calories and saturated fat, fish is extremely nutritious and can fit into almost any diet plan. Fish can be a little harder to cook perfectly but it’s delicious and safe to eat in a range of doneness.

Fish provides a whole new world of options and there isn’t anything else like it. This makes the extra work and drawbacks worth it. 

Benefits of Fish Meal Prep

salmon beet salad

Besides the nutritional value, fish packs a ton of flavor and offers a lot of flexibility in sides. Although fish isn’t as versatile as chicken, it’s a nice change of flavors and the texture that you get from well cooked fish is astounding. 

On average, 3.5 ounces (100 grams) of cooked fish provides about 20–25 grams of protein.

Fish is one of the best natural sources of omega-3 fatty acids. These healthy fats are crucial for reducing the risk of heart disease by lowering triglycerides and blood pressure. As well as supporting cognitive development and reducing the risk of neurological disorders and managing inflammatory conditions such as arthritis.

Fish is incredibly high in vitamins and minerals:

  • Vitamin D: Supports bone health and immune function..
  • Vitamin B12: Essential for red blood cell formation and nerve function
  • Vitamin B6: Important for brain development and metabolism.
  • Niacin (Vitamin B3): Helps convert food into energy and maintains healthy skin and nerves.

Minerals high in fish

  • Potassium
  • Iodine
  • Selenium
  • Phosphorus
  • Iron

Cons of Fish Meal Prep

There are some reasons to approach fish meal prep cautiously. It’s not the cheapest protein available. Fresh fish can get very expensive depending on your grocery store, the type of fish, the cut, the time of year, and availability. If you’re concerned about your budget, you can portion out small pieces of fish for your meal and this is a great way to save money while enjoying your fish meal. 

Fish can be notoriously hard to cook. With practice everything gets easier but you’ll probably go through a few pieces of fish that are a little over or a little under. Don’t worry about this too much. The fish is still delicious either way, the texture is just a little different.

Lastly, cooked fish doesn’t last too long in the fridge. It can last up to 3 or 4 days however the texture and moisture starts to go off after even a day. This does depend on the type of fish you’re cooking and the method of cooking. 

How to Cook Fish for Meal Prep

There are many cooking methods that work well for fish however these methods tend to be easier for beginners while also delivering delicious fish that stores well. Airing on the undercooked side is a good idea if you plan to reheat the fish later. Also, store cooked fish in a sealable container with paper towels to absorb excess moisture.

Baking

Probably the easiest method. Baking allows for an even cook that is repeatable and tweakable. 

How to Do It: Preheat the oven to 375–400°F (190–200°C).

Grilling

The unique flavor of the grill is great already, pair it with fish and you’ll get a magical combination. The char and smoke tend to help with the storage as well. Just make sure to let the fish cool completely before closing the lid. 

How to Do It: Preheat the grill to medium-high heat. Brush fish with oil and season or marinate beforehand. Grill for 3–5 minutes per side, depending on thickness.

Pan-Searing

cajun salmon bites and creamed corn

Pan-searing is one of the most popular methods because it’s not only easy but also a method that works inside while delivering that crispy skin. Pan-searing also allows for tweaking of the flavors during the cooking process. Reheat in an oven to maintain the crispiness.

How to Do It: Heat a small amount of oil in a nonstick skillet over medium-high heat. Season the fish and cook for 3–5 minutes per side.

Methods to Avoid

  • Deep Frying: While delicious, fried fish becomes soggy and loses its texture when stored.
  • Microwaving as Primary Cooking: Leads to uneven cooking and compromises texture.

Fish Meal Prep Storage Notes

Signs of Spoilage

If your fish meal prep shows any of these signs, discard it immediately:

  • Unpleasant Smell: Fresh fish should have a mild aroma. A strong, sour, or ammonia-like smell indicates spoilage.
  • Slimy Texture: A slimy or sticky surface is a sign of bacterial growth.
  • Color Changes: Discoloration, such as grey or greenish hues, is a warning sign.

Freezing Option

If you anticipate not consuming the meals within 3-4 days, freezing is a great alternative:

  • Freeze cooked fish in airtight containers or freezer bags.
  • It can last up to 1 month in the freezer without significant loss of quality.
  • Thaw in the refrigerator overnight before reheating.

Types of Fish for Meal Prep

Choosing the right fish for your meal can make or break the entire recipe. There are some safe options to choose from however, and then you just have to choose the right kind. We won’t go deep into detail on choosing fish today but here are some notable considerations.

Fresh vs Frozen

pan-seared-tilapia-with-zucchini-and-bell-peppers

Honestly either option is great for meal prep. Fresh tends to have a better flavor and texture. Frozen lasts much longer in the fridge. Fresh fish may only last a day or two in the fridge so you can only buy what you’re prepared to cook and eat within 48 hours. Frozen fish can last months in the freezer. If you’re new to fish meal prep, go with a single piece of fresh fish to make a meal that day or go with the frozen fish to give yourself the leeway to pivot. 

Canned vs Fresh Tuna

Mostly related to tuna, canned and fresh tuna are very different in flavor, smell, texture, and even what they pair with. Canned tuna can last a long time in the pantry though and is super easy to pick up a pack and put it with some crackers for a quick and affordable meal. Fresh tuna offers an amazing flavor that is unique even among fish. Both are so different that it really comes down to what you’re trying to do that week. Do you need something quick, affordable, easy? Go with canned tuna. Do you want something delicious and unique? Go with fresh tuna. 

Choose the right fish

These are some of the most popular fish to cook with in general anyways but are also safe options for fish meal prepping. 

Salmon

  • Why It’s Great: Rich in omega-3 fatty acids, high in protein, and full of flavor.
  • Meal Prep Tip: Cook with simple seasonings like lemon, garlic, and herbs for versatility. It reheats well without drying out.

Cod

  • Why It’s Great: Mild-flavored, flaky white fish that pairs well with various seasonings and sides.
  • Meal Prep Tip: Use cod in fish tacos, Mediterranean-inspired meals, or alongside rice and veggies.

Tilapia

  • Why It’s Great: Affordable, mild, and easy to cook. Its firm texture holds up well in different dishes.
  • Meal Prep Tip: Marinate tilapia in a spice rub or citrus-based sauce for added flavor.

Tuna (Canned or Fresh)

  • Why It’s Great: Versatile and packed with protein. Fresh tuna steaks are hearty, while canned tuna is convenient.
  • Meal Prep Tip: For fresh tuna, cook steaks to medium-rare for the best flavor and texture. For canned tuna, mix with Greek yogurt, lemon juice, and herbs for a lighter tuna salad.

Our Most Popular Fish Meal Prep Recipes

cajun salmon bites and creamed corn

Air Fryer Cajun Salmon Bites

Looking for a quick, flavorful meal that feels gourmet without the hassle? These Cajun Salmon Bites with Creamed Corn are a game-changer for busy individuals who crave bold, mouthwatering flavors in a fraction of the time. With tender, flaky salmon coated in a sweet and spicy glaze and paired with creamy, comforting corn, this recipe…

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salmon and watermelon salad

Grilled Balsamic Salmon with Watermelon Salad

If you’re looking for a way to figure out what to do with so much watermelon, try this refreshing watermelon and mozzarella salad served with grilled salmon. This post may contain affiliate links. Please see our privacy policy for details. Watermelon is such a refreshing fruit that provides so many nutrients. We replaced tomatoes with…

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fish and creamed corn

Pan-Fried Tilapia with Corn and Green Beans

This easy pan-fried tilapia with green beans is a delicious weekday meal that can be made in less than 20 minutes. This post may contain affiliate links. Please see our privacy policy for details. Cooking your own meals and planning what to eat in advance can help you gain control of your health. It’s also…

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salmon beet salad

Citrus Ginger Salmon Salad with Roasted Beets

This Citrus Ginger Salmon and Beet Salad is so refreshing, tangy, and full of healthy ingredients that will help you power through your day. This post may contain affiliate links. Please see our privacy policy for details. It’s always nice to have a nice, crisp salad during the warmer weather, but having one that is…

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2025 Meal Prep: Fresh Ideas For The New Year

It’s another new year and another opportunity to get back to meal prepping. Start the 2025 meal prep season with fresh ideas, new recipes, and new goals. Lose weight with low calorie, high protein, improve body and gut health with nutrient dense foods, or simply save money by cooking at home.

The new year is the most popular time of year to renew diets and routines. The holidays disrupt habits and now that they’re over, it’s time to get back on track. Use this time to set a goal that is measurable and achievable. Even if it’s simple, like weekday lunches will be meal prepped rather than eating out. This one change can save hundreds per month in food costs. 

New 2025 Meal Prep Ideas

2025 meal prep bento box idea with a series of snacks

Kick off 2025 with new and exciting recipes. Keep it doable but expand on your skills and your flavors to keep it more interesting. One of the best ways to stay on a diet or meal prep routine is variety. Try changing up your routine with these new ideas.

1. Bento Box Meals: A popular trend in the west, inspired by Japanese bento boxes, are lunches made up of small portions of a series of easy to eat foods. Use a food container with separated sections and fill them with a mix of veggies, high-protein snacks, and fruit. Keep it simple to start and add more advanced meal prepped foods as you go.

2. Zero-Waste Cooking: 2025 meal prep is starting to lean more and more into zero-waste cooking which focuses on sustainability. As the name suggests, try not to waste anything. Use vegetable peels or chicken bones to make a broth, over ripened fruits can be used in baking. Think through your decisions rather than just throwing things away immediately. Leave them on the counter for a second and Google what you can do with them.

2025 meal prep fusion bowl with a mix of ingredients

3. Flavor Fusion Bowls: It’s been a trend for a while in restaurants and now people are sharing recipes that blend two cuisines and can be made at home. This is a great way to use up extra ingredients and add variety to your meal prep routine. Think Mediterranean quinoa bowls with hummus and roasted chickpeas, or Korean-inspired rice bowls with kimchi and bulgogi tempeh.

4. Hydration Options: Skip the sodas and prepare your own flavorful, healthier alternatives. Fruit-infused waters and homemade teas are a great way to add flavor without the calories, sugar, or artificial ingredients. This is a great trick for those who hate water, have kids, or have a soda habit they’re struggling to kick.

Meal Prep Plans

Follow our weekly 2025 meal prep plans for a place to start or to stay motivated. Meal plans can provide guidance, keep nutrients balanced, and be customized to your needs. It’s free and if nothing else, a great resource for you.

Join Our Weekly 2025 Meal Prep Plan

moroccan chicken with couscous

Moroccan Inspired Chicken with Couscous

Experience the warmth and richness of Moroccan cuisine with this delightful chicken and couscous recipe. Infused with aromatic spices like cinnamon and paprika, tender boneless chicken thighs come together with sweet raisins and crunchy almonds for a dish that’s both comforting and exciting. This post may contain affiliate links. Please see our privacy policy for…

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salmon bites with stir fry vegeteables

Air Fryer Hoisin Salmon Bites

These Air Fryer Hoisin Salmon Bites with Stir Fry Veggies are perfect for meal prep because the recipe combines two efficient cooking methods—air frying and stir-frying—allowing you to make a restaurant-quality meal in less than 20 minutes. It’s nutrient-dense, packed with flavor, and helps you stay on track with your health goals, making it a…

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rectangular glass meal prep containers with sliced sausage and diced zucchini, bell peppers, and red onions

Low Carb Sheet Pan Sausage and Zucchini Medley

If you’re looking for a delicious, low-carb option that’s both convenient and budget-friendly, you’ve come to the right place. Packed with pre-cooked chicken sausage, vibrant veggies, and a medley of savory seasonings, this recipe is a game-changer for busy individuals striving to maintain a healthy lifestyle. With just a few simple steps and minimal prep…

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Best Winter Meal Prep

glass meal prep containers with acorn squash stuffed with beef marinara sauce and green baby spinach
glass meal prep containers with acorn squash stuffed with beef marinara sauce and green baby spinach

The holidays are over, it’s the time of year again to renew your meal prepping. We breakdown the steps to start your best winter meal prep. What is winter meal prep? Learn how to meal prep with seasonal vegetables, fruits, and grains and choose recipes that warm the body and soul. Hearty dishes with balanced nutrition to aid in your new year health goals.

Winter is a great time to get back in the kitchen or change up your recipes. The cold will make you even hungrier and you need the calories to stay warm. That doesn’t mean that it needs to be unhealthy. Many of the seasonal produce during this time of year is extremely nutrient dense and you can get full on cozy, hearty meals.

Winter Season Products

Winter seasonal products offer nutrient dense, hearty vegetables and fruits with fiber-rich grains. This is a great time of year to focus on recipes that are heart healthy and rich in flavor.

Vegetables:

chicken marinara
  1. Root Vegetables:
    • Carrots, parsnips, turnips, and rutabagas: Sweet and earthy flavors, great for roasting or soups.
  2. Winter Squash:
    • Butternut, acorn, and spaghetti squash: Rich in vitamins, perfect for roasting, soups, or baking.
  3. Cruciferous Vegetables:
    • Cabbage, Brussels sprouts, broccoli, and cauliflower: Packed with fiber and antioxidants, versatile for roasting or steaming.
  4. Leafy Greens:
    • Kale, Swiss chard, spinach, and collards: Resilient in cold weather, ideal for sautés, salads, or soups.
  5. Alliums:
    • Garlic, onions, leeks: Essential for adding flavor to winter dishes, also nutrient-rich.

Fruits:

  • Citrus:
    • Oranges, lemons, grapefruits, tangerines: High in vitamin C, perfect for juices, salads, or snacks.
  • Apples and Pears:
    • Stored from fall harvest, these fruits stay fresh and are versatile for baking, sauces, or snacks.
  • Pomegranates:
    • Rich in antioxidants, the seeds are great for salads or as a garnish.
  • Persimmons:
    • Sweet and honey-like, eaten fresh or added to desserts.
  • Cranberries:
    • Tart and vibrant, ideal for sauces, baking, or beverages.

Grains

  • Quinoa: A complete protein (contains all 9 essential amino acids), making it ideal for vegetarians and vegans. Rich in fiber, magnesium, iron, and antioxidants. Gluten-free, suitable for people with gluten intolerance.
  • Barley: High in soluble fiber, particularly beta-glucans, which are linked to cholesterol reduction. Good source of selenium, manganese, and B vitamins. Provides complex carbohydrates for sustained energy.
  • Brown Rice: Whole grain with the bran and germ intact, retaining more nutrients than white rice. Rich in B vitamins, selenium, magnesium, and fiber. Contains antioxidants like lignans.

Winter Meal Prep Recipes

glass meal prep containers with acorn squash stuffed with beef marinara sauce and green baby spinach

Stuffed Acorn Squash with Beef Marinara

Our Stuffed Acorn Squash with Beef Marinara is the perfect budget-friendly, healthy dinner idea that brings the gourmet experience right to your kitchen table. This delectable recipe combines lean ground beef, seasonal acorn squash, and a homemade marinara sauce to create a flavorful, nutrient-rich masterpiece. Whether you’re on a budget or simply seeking a wholesome…

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round plate with sliced pork tenderloin and diced butternut squash

Island Spiced Pork Loin with Butternut Squash & Apples

Island-Spiced Pork Loin with Butternut Squash and Apples is a meal prepper’s dream come true! The spicy, sweet, and savory notes from the pork marinade, the tender and caramelized qualities of the roasted butternut squash, the crispness and freshness of the apples, and the mild sweetness of the red onions all come together to create…

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breakfast quinoa

Cinnamon Toast Quinoa Crunch with Strawberries

If you enjoy oatmeal for breakfast, try this healthy breakfast alternative. It is a sweet and nutty cinnamon-toasted quinoa recipe. Feel good and start the day off with this super healthy bowl of nutrients! This post may contain affiliate links. Please see our privacy policy for details. Why we enjoy this sweet quinoa breakfast for…

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quinoa salad

Quinoa and Kale Salad

This quinoa and kale salad recipe is a powerhouse of ingredients you should add to your weekly meal prep. This post may contain affiliate links. Please see our privacy policy for details. The combination of all these ingredients in this salad is not only colorful and flavorful but it’s also packed with nutrition. Both quinoa…

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chicken marinara

One-Pot Chicken Marinara with Kale and Sweet Potato

This easy one-pot dish is simply made with chicken stewed in marinara sauce and paired with sweet potatoes and kale. This is a hearty and chunky chicken recipe that is sure to warm you up on a cold night and only takes a few simple steps. One-pot chicken recipes are generally straightforward and require minimal…

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More Winter Meal Prep Ideas

1. Hearty Soups and Stews

  • Vegetable Lentil Soup: Packed with fiber and protein, this soup is a nutritious winter staple.
  • Beef and Barley Stew: A warming, satisfying option for cold days.
  • Chicken Noodle Soup: A classic comfort food that’s easy to make in large batches.

2. Casseroles and Bakes

  • Butternut Squash Lasagna: A seasonal twist on a classic dish.
  • Chicken and Wild Rice Casserole: Creamy and filling, perfect for meal prep.
  • Shepherd’s Pie: A hearty mix of meat and veggies topped with mashed potatoes.

3. One-Pan Roasted Meals

  • Roasted Vegetables and Sausage: Combine root vegetables with lean sausage for a quick, flavorful dish.
  • Balsamic Glazed Chicken and Brussels Sprouts: A healthy and satisfying meal with minimal cleanup.

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Meals That Make Great Leftovers

beef chili with cornbread muffins

Meals that make great leftovers are some of the ways to get into meal prepping. It helps a lot of people who can’t get past the starting phase. Start with making yourself dinner and scale up the recipe to provide leftovers. It’s as easy as that. There are ways to improve this practice though. Let’s take a look at some tips and recommendations for picking and making meals with the goal of having leftovers.

The key to this working is actually eating your leftovers. You have to be prepared to eat leftovers. Try to only cook what you’re likely to eat. Most people don’t want to eat the same meal for breakfast, lunch, and dinner. Most foods will only last a few days in the fridge so try to only make up to three extra portions when cooking the meal initially.

What Makes a Meal Great for Leftovers?

Not all meals are ideal for leftovers. Look for recipes with these ingredients or characteristics to make meals that make great leftovers.

beef chili with cornbread muffins
  1. Stable Ingredients:
    • Meals with starchy bases (like rice, pasta, or potatoes) or hearty vegetables (like carrots, broccoli, or sweet potatoes) tend to hold up well.
    • Protein options like chicken, beef, lentils, and beans reheat without significant texture changes.
  2. Avoid Dry Meals:
    • Saucy dishes like stews, curries, and pasta bakes maintain their moisture, which prevents drying out when reheated. These dishes will last longer in the fridge. You can get up to five days out of them instead of just two or three.
  3. Flavors That Develop Over Time:
    • Some dishes, like soups and chili, taste even better the next day as the flavors meld together.
  4. Pay Attention to Textures:
    • Meals with crispy or delicate textures (e.g., fried foods or salads) are less suitable unless components are stored separately. These textures tend to get mushy and lose their desirable experience.
    • Stick to naked proteins with dry or wet seasonings.

Examples of Meals That Make Great Leftovers

Here are some meal ideas that retain their appeal as leftovers:

rectangular meal prep containers of hot and sour soup
  1. Casseroles and Bakes:
    • Examples: Lasagna, enchilada casserole, shepherd’s pie.
    • These dishes reheat evenly and often taste better the next day. The textures keep well and the moisture helps a lot. 
  2. Soups and Stews:
    • Examples: Chicken noodle soup, beef stew, lentil soup.
    • These meals store easily in airtight containers and reheat quickly. You can even freeze in a ziplock bag for even more convenient storage.
  3. Curries and Stir-Fries:
    • Examples: Thai green curry, tofu stir-fry, chicken tikka masala.
    • The bold flavors in these dishes intensify over time, making them ideal for meal prep. The strong flavors also steal the show so you aren’t as focused on texture. Delicate flavors tend to fade or get covered up by other foods in the fridge.
  4. Pasta Dishes:
    • Examples: Spaghetti Bolognese, baked ziti, pesto pasta.
    • Adding a splash of water or olive oil when reheating keeps pasta from drying out. These dishes dry out a bit but it’s so easy to make a bulk amount leaving leftovers for days.

How to Store Leftovers for Optimal Freshness

Proper storage ensures your leftovers stay delicious and safe to eat. Here are some key tips:

  1. Use the Right Containers: Glass containers are great for reheating, while freezer-safe plastic containers work well for longer storage.
  2. Cool Before Storing: Allow hot food to cool slightly before sealing to prevent condensation and bacterial growth.
  3. Portion Your Meals: Divide meals into individual portions for grab-and-go convenience and even reheating. This can help encourage you to actually eat your leftovers rather then falling back on fast food.
  4. Follow Storage Timelines:
    • Refrigerator: Store most leftovers for up to 3-4 days.
    • Freezer: Freeze meals for 2-3 months for optimal quality.

Make Some Leftovers

Leftovers can be some of the best meals. Sometimes because the flavors develop but more often because they are so easy. You can grab and reheat so easily. This convenience is a game changer for many. Ditch the fast food for leftovers. Pair these dishes with proper storage techniques to keep your leftovers fresh and safe.

View All of Our Recipes

beef chili with cornbread muffins

One Pot Cherry Chipotle Beef Chili

A Cozy, High-Protein Fall Meal Prep Idea. As the weather turns crisp and the days get shorter, there’s nothing more comforting than a warm bowl of chili to get you through fall. But this isn’t your typical chili—this Cherry Chipotle Beef Chili recipe brings a delightful twist by combining the smoky heat of chipotle peppers…

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rectangular meal prep containers of hot and sour soup

One Pot Hot and Sour Soup

In just a matter of minutes, you can whip up a bowl of comforting goodness from this one pot soup recipe, that not only caters to your hectic lifestyle but also keeps your wallet happy. Packed with vibrant shiitake mushrooms, aromatic spices, and delicate egg ribbons, this recipe is your shortcut to a nourishing meal…

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chicken artichoke

Chicken and Artichoke Bake

Chicken and Artichoke Bake mixing bowlbaking dishoven 12 oz chicken tenders12 oz canned artichoke hearts1/4 cup mayonnaise1/4 cup parmesan cheese1/2 cup cherry tomatoes1/4 tsp garlic powder1/4 tsp salt1/4 tsp pepper1 tbsp olive oil Pre heat oven to 425FGrease baking dish with olive oil Drain artichoke heartsSeason chicken tenders with garlic powder and saltIn a bowl,…

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Family Meal Prep

Eat healthier, save money, and enjoy delicious food with family meal prep. This is the best way to cut grocery and restaurant costs while ensuring the whole family is getting the nutrients that they need. 

Besides money, it can save you a ton of time during the week. If you’re constantly finding yourself exhausted on a weeknight but still having to cook a full meal, a little planning ahead can be a game changer. You don’t have to meal prep every meal for the week either. Even two or three meals prepared ahead of time will make your life so much easier.

Family meal prep can even become a rewarding experience for the whole family. Engage with your loved ones and teach them how to cook in the process.

Why You Should Family Meal Prep

Time-Saving: Family meal prep can be a big project but trust us, it will still save you time. A once a week big meal is much easier than multiple smaller meals when the whole process is considered. Give yourself a break during the busy weeks and spend a little time upfront. There are many tips and tricks to speed up the process. (make a grocery list ahead of time)

Money-Saving: Eating at home and cooking in bulk is always going to be cheaper than restaurants. Even some home cooked meals can get expensive but if you plan and prepare purposefully you can save a ton with the right recipes. Cook in bulk and be sure to eat the food you make.

Healthier Eating: Just because you cook doesn’t mean it’s healthy although it’s far more likely to be healthier than fast food no matter what. Take it a step further and make nutritious meals. They don’t have to be all nutrition and no fun but remember that you’re setting the standards for your children with every meal. Teach healthy choices and it’ll make a world of difference.

Family Bonding: Finding engaging activities as a family can be tough but food brings people together and forms lasting memories. These will be the times that your kids will remember when they’re grown up. Cooking together works so well because there is something for everyone to do, it’s lively, and everyone’s efforts contribute to food you’ll enjoy as a family.

How To Start Family Meal Prepping

Start small: Start with a single meal that is pre-made and ready to reheat and serve or even smaller and start with snacks. Home-made snacks are a fantastic way to save a ton on overpriced sweet and salty foods. The added benefit is that they’re easy to make and they’ll probably go fast so you can test different foods easily. Try using low-sodium alternatives or natural sugar foods to improve nutrition without making the snacks bland. Work your way up to multiple meals a week. Go slowly as most people get excited and then end up wasting food and getting discouraged. Be very purposeful with your meal prep.

Schedule time: Family meal prep saves time but it takes time. Make sure you have adequate time to buy groceries, prepare, cook, and clean up. It could be a big meal so allow for more time than is on the recipe. Also, if you do have help in the kitchen that is less skilled or experienced expect the whole process to take longer. Expect it and embrace it since this is the only way they learn. They’ll get faster.

Prepare a list: Many people can grocery shop with their eyes closed but if you’re trying something new then plan appropriately. Biggest time waste is making multiple trips to the grocery store. Pick out a recipe, identify the ingredients that you need, and actually check them off the list.

Picking Family Meal Prep Recipes

When picking recipes for family meal prep the first thing is “will people eat it?”. If you’re just starting out in meal prep, start with a winner. Get everyone excited out of the gate. Something delicious and easy. (tacos or spaghetti are both good choices) Use this as an opportunity to engage the family and ask for input, especially if they’ll be helping you cook. Let someone else pick a side or two.

Look for versatility. Whether you’re meal prepping snacks or a four course meal, look for ingredients that can be easily adapted to other recipes. Meal prepping for one is tough enough, meal prepping for a whole family brings with it a lot of unforeseen curves. Stick with the core proteins, chicken, ground beef or turkey, or pork chops/tenderloins. These proteins can be used in a million different recipes so they’re easy to pivot at the last minute.

Start small but also start simple. Don’t start with an overly complicated recipe but instead focus on getting a recipe that you and your family can learn together on. Start with the basics of cooking. Choose recipes that are forgiving (again tacos or spaghetti). 

Family Meal Prep Tips

Plan as a familyCook as a family

Batch cook: consider doubling or tripling a recipe to match your family’s needs or to have leftovers for handling additional meals the next day.

Label, Date, and Clean: Keep your fridge tidy by labeling and dating your meal prep containers. This will save you a ton of time later on. For the rest of the kitchen, keep it clean. Many people avoid cooking because of the mess but if you clean as you go and make sure to completely clean at the end you’ll be much happier. Get help from the family with this as well.

Make food and memories with your family and start family meal prepping. It’s an incredibly rewarding experience that saves money and time, teaches good nutrition, and can produce much tastier food then the same old fast food. Explore new cuisines and have fun with it.

Recommended Recipes

ground beef

Sauteed Ground Beef with Spring Veggies

A healthy and savory blend of ground beef and colorful vegetables cooked all in one skillet. Good ground beef recipes are so versatile. This post may contain affiliate links. Please see our privacy policy for details. You can’t really go wrong with savory ground beef browned in a skillet. All you need is budget-friendly ingredients…

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sausage marinara

Sausage Marinara and Squash Noodles

Sausage Marinara and Squash Noodles knifecutting boardbaking dishoven 2 each pre-cooked sausage links ((3 oz each))2 cups squash noodles 2 cups marinara sauce1 each red bell pepper ((diced))2 tbsp parmesan cheese2 leaves fresh basil ((sliced))1/4 tsp salt1/4 tsp pepper1 tbsp olive oil (optional) Pre-heat oven to 425 FCut sausage links in 1/4 inch slicesPour half…

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Holiday Leftover Transformations

thanksgiving leftover transformation turkey

Holiday leftover transformations are some of the best ways to reuse all of that extra food that you have. These ideas not only make eating leftovers more fun but also create a new experience. This is especially valuable if you have enough food to last you a few days. It’s less fun to eat the same meal after day three. These recipes can also help return texture or moisture. Common problems with food being too long in the fridge.

Reusing and repurposing leftovers allows for exploration of new recipes and cooking techniques. Combining roasted vegetables with broth for a hearty and rich soup or incorporating traditional American Thanksgiving ingredients with European and Eastern recipes for a totally new experience. You also reduce food waste and save a ton of money. 

Leftover Transformation Ideas

Turkey Leftovers

Too much turkey tends to be the most common leftover and it can be tough to use it all before it goes bad. Even if it doesn’t go bad it starts to dry out quickly, if it wasn’t already a bit too dry. Turkey can easily be used in any recipe as a replacement for chicken. These are our favorites.

  1. Turkey Pot Pie: Combine turkey with leftover vegetables in a cream sauce and bake under a golden puff pastry or with a side of biscuits. This can add moisture back to dry turkey and adjust the flavor of the vegetables.
  2. Turkey Nachos: Shred a bit of turkey and sprinkle it on top of tortilla chips with cheese, beans, and jalapenos. This works well for turkey that has started to dry out after being too long in the fridge.

Ham Leftovers

Ham is salty and sweet and great for a range of recipes. Breakfast is an easy option. Eggs, biscuit, and some ham on the side is a classic breakfast meal. Let’s get a little more creative though.

  1. Quiche: A classic quiche recipe works great and as you’re mixing the ingredients, add the sliced or cubed ham. It adds a great flavor to the quiche and it’s an easy adjustment to the recipe. 
  2. Fried Rice: Toss diced ham with leftover rice, soy sauce, scrambled eggs, and vegetables. This is a great way to transform ham into a completely different flavor profile.

Mashed Potatoes

Mashed potatoes are the next most common leftover. You can accidentally end up with a ton if your party ends up having less attendance. 

  1. Potato Pancakes (Latkes): Mix with an egg, form into patties, and fry until crispy. You can also add in onions for more of a new flavor. This is a fantastic option for mashed potatoes that have sat too long in the fridge. It’s a fantastic side for breakfast.
  2. Shepherd’s Pie: Spread mashed potatoes over a layer of seasoned meat and vegetables, then bake. This is a fun use of the potatoes and there are a ton of shepherd’s pie recipes that you can use.

Stuffing

Stuffing is delicious and unique to Thanksgiving but it doesn’t always keep well. Transforming stuffing is the best way to enjoy it after a day or so in the fridge.

  1. Stuffing Waffles: Press stuffing into a waffle iron for a crispy, unique base for eggs, gravy, or leftover turkey and some hot sauce. A Thanksgiving take on chicken and waffles.
  2. Stuffing Stuffed Peppers: Stuff a bell pepper with leftover stuffing, add a bit of cheese and ham or turkey leftovers. Bake all together and this improves any unfavorable textures and transform the ingredients in an easy and unique way.

Veggies

Vegetable leftover transformations might be the most important set of ideas. Veggies go bad quickly in the fridge, especially if they were roasted. Finding new ways to enjoy vegetables is a healthy way to add nutrients into your diet and avoid what is probably the most thrown out part of the meal.

  1. Vegetable Soup: Combine leftover roasted vegetables with broth, herbs, and some cream for a cozy soup. Soups are a fantastic way to use leftovers. It adds back moisture and covers up poor textures. Any kind of soup can be a great option.
  2. Vegetable Frittata: Whisk veggies into eggs and bake for an easy breakfast or brunch dish. This quick meal is delicious, easy, and versatile.

Desserts

Transforming desserts seems like the most unnecessary set of recipes but these new approaches to the sweet treats can be fun and different.

  1. Pie Milkshakes: Blend slices of leftover pie with ice cream and milk for a decadent treat. It’s less likely that you’ll have leftover pie for too long but if you do try this idea. This works especially well with fruit pies and cobblers. That blended fruit and crust adds a delicious flavor and unique texture to the ice cream.
  2. Bread Pudding: Turn stale rolls or bread into a sweet pudding with milk, eggs, and spices. This delicious dessert actually works better with stale bread. Once you’re done with sandwiches, make bread pudding.