Meal planning can often feel overwhelming, but prepping ingredients in advance is a fantastic way to save time and reduce stress during busy weeknights. Here are three diverse examples of how you can simplify your cooking process by prepping ingredients ahead of time.
If you love quick meals, having chopped vegetables on hand can make all the difference. This example is perfect for families who enjoy stir-frys or salads during the week. By dedicating a little time on the weekend to chop your veggies, you can save precious minutes when it’s time to cook.
Start by selecting a variety of colorful vegetables like bell peppers, broccoli, carrots, and snap peas. Wash and peel as necessary, then chop them into bite-sized pieces. Store these prepped veggies in airtight containers in the fridge. When you’re ready to cook, simply toss them into a hot pan with some oil and protein of your choice. Dinner will be ready in a flash!
Notes: Feel free to mix and match your favorite vegetables. You can also add a squeeze of lemon juice before storing to keep them fresh for longer. If you want to take it a step further, you can pre-marinate chicken or tofu to pair with your veggies for even quicker meals.
This example is great for families who love to grill but want to cut down on the time spent preparing proteins during the week. By marinating your meats or plant-based proteins in advance, you can infuse them with flavor while also making dinner a breeze.
Choose your protein—chicken, steak, or tempeh are all great options. Prepare a simple marinade using olive oil, soy sauce, garlic, and your favorite herbs. Place the protein in a resealable plastic bag, pour the marinade over it, and seal tightly, removing as much air as possible. Store the bag in the fridge for at least a few hours or up to overnight.
When it’s time to cook, simply take the marinated protein out and grill it for a quick meal. Pair it with those chopped veggies you prepped earlier, and you have a delicious dinner in no time!
Notes: Experiment with different marinades to keep meals exciting. You can also freeze the marinated protein for longer storage—just be sure to thaw it in the fridge the day before you plan to cook.
Having grains like rice, quinoa, or farro ready to go can make meal prep much easier, especially when you need a quick side dish. This example is perfect for families who often have grains as part of their meals.
On your meal prep day, cook a batch of your chosen grain according to package instructions. Once cooked, let it cool, then divide it into individual portions and store them in the fridge or freezer. When it’s time to eat, simply reheat a portion in the microwave or on the stovetop.
These pre-cooked grains can be paired with your marinated proteins or stir-fried veggies for a complete meal. They also work well as a base for grain bowls or as a filler in wraps.
Notes: You can add some spices or herbs to the grains while cooking to enhance the flavor. If you’re in a rush, microwaveable grain packets are also a great option, but cooking them in bulk at home is usually more economical and healthier.
By implementing these examples of prepping ingredients in advance, you can make weeknight dinners easier and more enjoyable for your family. Happy cooking!