The EatSmart Blog

Providing Tools and Tips to Live Healthier, Happier Lives

Healthy Meal Prep Ideas to Save You Time and Money

ESP_meal_prep_ideas_pinterestDoes a healthy, home-cooked meal on a weeknight sound wonderful and impossible at the same time? One of the keys to eating healthy is effective meal planning. A good plan will ensure that you have access to nutritious food when you need it.

If you’re committed to eating healthier, we’re here to help you save time – and money – with effective meal prep strategies.

Cook once, eat twice

Or even three times! Always cook more than you need so you have leftovers for later in the week. If eating the same meal all week sounds boring, freeze leftovers for future meals. If you’re baking chicken for the week, our Precision Elite Thermocouple Food Thermometer will make sure it is cooked just right.

Wash and chop produce

Make it a habit to wash chop, and store your fresh produce as you get home from the store. This way, it’s ready to go when you want it. Salads and sides will be ready in no time!

Portion out snacks

Do you find yourself mindlessly munching from the chip bag? Portion out snacks for the week into baggies or containers. Our Precision Pro Digital Kitchen Scale makes it easy to measure portion sizes by weight without tediously counting every chip or nut.

Load up your oven

While you’re baking that batch of chicken breasts, don’t forget the veggies! Maximize your meals by including healthy side dishes with your meal prep. Throw together chopped veggies with some olive oil, salt and pepper on a baking sheet and cook them alongside your meat.

Make smoothie packs

Combine your smoothie ingredients and freeze them in marked baggies. For extra protein, freeze Greek yogurt in ice cube trays then add them to the smoothie pack when you’re ready to blend.

Freeze your smoothie

Do smoothie packs still seem like too much work in the morning? Blend up a batch of your favorite smoothie, pour into a clean muffin tin and freeze it. Toss two or three of these “pucks” into the blender for a quick breakfast or snack. For more inspiration, check out some of our favorite smoothie recipes.

Make slow cooker freezer bags

Throw all of the raw ingredients of a slow cooker recipe into a freezer baggie and label it. On cooking day, simply add the contents of the bag and a little water, oil or broth to your crockpot and turn it on!

Make your own granola and protein bars

We love a quick snack but not the sugar content found in most store bought snack bars. Make a batch at home and you’ll have tasty snacks ready for the week. Check out our Granola Bar Recipe Roundup for easy ideas – many of which are “no bake”!

Instant oatmeal packs

Oatmeal packets seem convenient and healthy, but most are loaded with sugar and artificial ingredients. Make your own instant oatmeal pouches with quick cook oats and toppings such as cinnamon, nuts, dried fruit, coconut, chia seeds or cacao nibs. Simply add hot water and breakfast is served!

Mason jar salads

Mason jars are the perfect size for making your own salad. They can easily be prepped for grab-and-go meals during the week. Check out our recipe for Mason Jar Carrot Noodle Salad with Sweet Chili Vinaigrette.

Keep snacks simple

Fruit, nuts, pre-cut veggies, hummus, brown rice cakes, and hardboiled eggs are all simple and nutritious snack choices. Avoid packaged snacks with a long list of unfamiliar – and unhealthy – ingredients.

Need some ideas for grab-and-go meals? We have super quick breakfast and lunch options that won’t break the bank.

Do you have a favorite meal prep tip that you would like to share? Tweet it to us at @EatSmartScales or share it on Instagram and tag us @EatSmartProducts.

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