Nourishing our bodies is one of the most important acts we can partake in during the day, but it often collides with the demands of a busy schedule. The solution? Meal prepping! This culinary strategy can not only transform your relationship with food but also saves time and energy throughout the week. 

Starting a journey to becoming a meal prep pro might be daunting, so we’re here to offer insights into versatile ingredients and the world of meal subscription services. From breakfast to dinner, snacks to full-course meals, there’s an entire art of preparing, storing, and enjoying delicious dishes that can lead to a healthier, more flavorful lifestyle.

Getting Started

To set yourself up for success, start by investing in a variety of reusable, airtight containers to keep your meals fresh throughout the week. Opt for convenient containers that are microwave and dishwasher-safe. We love these durable glass storage containers by Rubbermaid for both prepped meals and leftovers.

When it comes to cooking efficiently, consider preparing ingredients that can be used across multiple meals, such as batch-cooking proteins like chicken or quinoa (more on those in a bit!). This not only saves time but also allows for many meal options. 

Choose a designated day for meal prepping, perhaps on a Sunday or during a less hectic part of your week, to ensure that your sessions are both productive and enjoyable. Assemble your ingredients, follow a systematic approach to cooking, and portion out your meals into the prepared containers. You’ll not only streamline your daily routine but also guarantee a week filled with delicious, home-cooked meals that align with your nutritional goals.

The key lies in selecting versatile ingredients that form the foundation of a multitude of dishes. Here is a list of staples for your meal prep routine so you can effortlessly create a diverse range of pre-made meals that will satisfy you during the week.


  • Eggs: These are a portable and protein-packed breakfast option that can be made in advance
  • Greek Yogurt: An easily customizable breakfast option that provides a healthy dose of protein and probiotics
  • Oats: A simple and nutritious breakfast that can be prepared the night before for a quick morning meal


  • Quinoa: This is a hearty and satisfying lunch option that can be enjoyed cold or reheated
  • Chicken Breast: Perhaps the most versatile protein source for salads, wraps, or grain bowls
  • Sweet Potatoes: These are nutritious and flavorful and work perfectly as side dish to pair with lunch options
  • Mixed Greens: Greens make a great base for salads and wraps


  • Salmon: This fish is a quick and flavorful dinner option rich in omega-3 fatty acids
  • Brown Rice: Rice makes for a wholesome and customizable dinner choice with a balance of protein and fiber
  • Broccoli: This veggie is delicious and works well in a convenient one-pan meal


  • Mixed Nuts: Satisfying and portable snack that provides a quick energy boost
  • Hummus: Hummus is nutritious and flavorful with a good balance of protein and fiber
  • Cheese: So simple and satisfying as a snack that gives a quick pick-me-up during the day
  • Vegetables: Pair your favorite veggies, either cooked or raw, with hummus or other condiments

Of course, you shouldn’t forget seasonings when considering these ingredients. Keep a solid stock of these to add depth and diversity to the flavor of your meals:

  • Salt
  • Pepper
  • Garlic powder/salt
  • Onion powder/salt
  • Chili powder
  • Red pepper flakes
  • Cumin
  • Basil
  • Oregano
  • Cinnamon
  • Ginger

Meal Subscription Services

An even easier way to meal prep is to invest in a meal subscription service. Depending on which one you choose, you’ll get weekly pre-made meals or perfectly portioned ingredients to cook them yourself.

When delving into the world of meal subscription services, you'll find a plethora of options catering to various tastes and preferences:

  • Hello Fresh, renowned for its chef-curated recipes, stands out for its diverse menu, making it an ideal choice for those seeking flavor variety. 
  • Blue Apron, another reliable choice in the industry, emphasizes high-quality ingredients and offers well-balanced meals suitable for various dietary preferences. 
  • For those with specific dietary goals, Green Chef shines by providing organic, sustainably sourced ingredients, with customizable plans catering to paleo, keto, and vegan lifestyles. 
  • If time-saving is a top priority, Freshly delivers fully prepared, chef-cooked meals to your doorstep, requiring minimal effort for a hot and nutritious dinner.

No matter your preference, each subscription service offers unique benefits, from precise ingredient measurements to a diverse array of recipes, providing a convenient and enjoyable way to master the art of meal prep.

How to Use Your Meal Subscription to the Fullest

To make the most out of whichever service you choose, utilize the subscription’s customization options to tailor meals to your preferences and ensure you enjoy every bite. These services are a great way to expand both your pallet and skills by diving into new flavors, dishes, and cooking techniques you can use and perfect throughout your life.

Because the meals in these services are pre-portioned, either in themselves or their ingredients, you can feel good knowing you’re reducing food waste. As an added benefit, you’ll help manage your health through controlled, nutritious portions. Because you can choose how much food you want weekly, you can also take full advantage by ordering extra meals or ingredients to store and eat throughout the week.

Through versatile ingredients, efficient cooking strategies, and the option of meal subscription services, meal prep offers a sustainable approach to nourishing your body. Remember that the key to success lies in planning, creativity, and a willingness to experiment. Here's to a future filled with delectable, home-cooked meals that not only fit into your busy schedule but also have your taste buds doing a happy dance. Happy meal prepping!

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