The Power in Food Prep
Let’s be honest. Making healthy food choices when you’re tired, hungry, and short on time is hard. That’s why weekend food prep is so important. I now have an ingrained habit of shopping at the Farmers Market Saturday mornings and then food prepping, a little bit at a time, throughout the weekend. This makes it manageable for me and I feel set up for a week that feels easier and way less stressful.
Food prep isn’t about being perfect or eating the same thing every day. To me it is about being mindfully prepared so that when the midweek chaos hits, and it always hits, you don’t have to make decisions when you would rather just eat a pint of ice cream. You’ve got real food ready to go; meals and ingredients that you chose, that feel good in your body, and that support your health goals instead of working against them.
Whether it’s roasting veggies, cooking a pot of quinoa, or just chopping some fruit for snacks, every small step helps your future self breathe a little easier.
Start with a plan. Take 10–15 minutes to map out a few meals or components you'd like to have ready for the week. Think in terms of versatility—grains, proteins, roasted veggies, sauces, etc. If you are tracking macros such as your protein levels, this is the time to be mindful about the recipes that you choose.
Shop with intention. Choose fresh, organic ingredients when possible. Let the produce guide you—what’s in season or on sale can shape your meals and support both your health and your budget. Pro tip - include your local farmer’s market in your shopping plans.
Prep when your energy is highest. Most people find weekend mornings or early afternoons ideal. Put on music, make it a ritual, and treat it as a gift to your future self. Pro tip - if you like podcasts, save your favorite to listen to while you are prepping.
Batch cook the basics. Cook grains (like quinoa, rice, or farro), roast a tray or two of veggies, and prepare a protein or hearty plant-based dish you can use in multiple ways. Pro tip - use bone broth (I use chicken bone broth) in your water when you cook your grains to add protein.
Wash and chop produce ahead of time. Having ready-to-eat fruits and veggies makes it more likely you’ll reach for something nourishing during busy moments. However, some fruits are not good to wash ahead of time. For example, grapes are better washed just before you eat them. But, you can divide them up into smaller bunches so they are easier to grab out of your bag.
Use glass containers or jars. Store prepped ingredients in clear containers so you can easily see what you have—and get inspired to use it. I’m obsessed with Mason jars because they work so well for this very thing.
Keep flavor in mind. Pre-make a couple of sauces, dressings, and/or marinade (like a tahini lemon drizzle or herbed vinaigrette) to quickly elevate simple meals.
Don’t overcommit. Start small, maybe just prep breakfast or lunch for a few days. Build up from there as it becomes part of your weekly schedule.
Leave space for flexibility. Food prep doesn’t have to mean eating the same thing every day. Prep ingredients you can mix and match throughout the week.
Food prep doesn’t have to be complicated to make a big impact. With just a bit of intention and a few simple steps, you can create a week that feels less rushed and more intentional. Think of it as one small act of self care for you and your family.
