The Ultimate Guide to Meal Prepping: Tips, Recipes, and Tools from Professional Chefs

If one of your goals is to eat healthier and save money, meal prepping is an excellent solution. This strategy not only facilitates delicious, home-cooked meals but also streamlines your week, making mealtime less stressful. While the benefits are clear, starting out can feel overwhelming. From lengthy grocery lists to recipe selection, there’s much to consider. To simplify the journey, we sought insights from three professional chefs to share essential tips and tricks for effective meal prepping.

Table of Contents

• Dos and Don’ts of Meal Prepping
• The Best Recipes to Meal Prep
• Chef-Approved Kitchen Tools You Need for Meal Prepping
• Meet Our Experts

Dos and Don’ts of Meal Prepping

Do Get Organized

“Lists are your best friends!” advises Eden Grinshpan, chef, TV personality, and author of the upcoming cookbook Tahini Baby. Creating organized lists for groceries, recipes, and meal schedules can alleviate stress. Consider buying a meal prep notepad to jot down your ideas and shopping lists.

Don’t Overcommit Yourself

When you’re first diving into meal prepping, pacing is crucial. Chef Adriana Urbina suggests starting by prepping for just 2-3 days rather than an entire week. This smaller scale not only prevents burnout but ensures that the food remains fresh and enjoyable.

Do Make Large Portions of Your Favorite Dishes

Both Urbina and Iron Chef Geoffrey Zakarian recommend doubling your favorite recipes and freezing leftovers. This way, you’ll have go-to meals that you love. Consider preparing large batches of grains, proteins, and vegetables to mix and match for balanced meals throughout the week.

Do Pick a Day of the Week for Prepping

Grinshpan loves tackling her meal planning during the weekend. On Saturday mornings, she’ll create a grocery list and plan dishes while her kids enjoy weekend cartoons. This method allows her to dedicate Sunday to prepping, focusing on sauces, dips, and other meal components that save time during the week.

The Best Recipes to Meal Prep

Choosing the right recipes can greatly simplify your meal prep. Urbina recommends picking recipes with minimal ingredients and steps. Themes like “Taco Tuesday” or “Pasta Night” can make decision-making easier and fun.

Grinshpan emphasizes stocking up on seasonal vegetables and pantry staples during your big grocery trip, which can serve as the backbone for quick meals throughout the week. Zakarian suggests classics like tuna or chicken salad, soup, chili, oatmeal, rice, or roasted vegetables as versatile options ideal for meal prepping.

Chef-Approved Kitchen Tools You Need for Meal Prepping

Having the right tools can make meal prepping much more manageable. Below are our experts’ top recommendations for essentials:

Eden Grinshpan Recommends:

• Stasher bags and glass containers: For storage and reheating.
• Parchment paper: Great for baking and ensuring easy cleanup.
• Deli food containers: Use them in various sizes for different portioning options.
• Labels and markers: These help with organizing and tracking expiration dates.

Geoffrey Zakarian Suggests:

• Clear containers in various sizes: Visibility is key in knowing what you have.
• Labeling and dating jars: Masking tape and Sharpies can help organize everything just like they do in restaurants.
• Large cooking vessels: Tools like the Zakarian by Dash Nonstick Cast Iron Dutch Oven or the 5-Quart Saute Pan are excellent for batch cooking.

Adriana Urbina Prefers:

• High-quality containers: Go for glass or BPA-free plastic that have airtight lids.
• Freezer bags and a food processor: Key for easy food prep and storage.

Meet Our Experts

Our health content is for informational purposes only and is not intended as professional medical advice. Please consult a medical professional regarding questions about your health.

With these insights from professional chefs, meal prepping can transform from an overwhelming task into a manageable routine that supports your health goals while also saving you time and money. Happy prepping!