My Anti-Junk Strategy: Meal Prepping

Let’s face it, we’ve all been there, standing in front of an open fridge at 7 pm, hoping for some magical healthy meal to appear. Most days, it's just leftover takeout containers, and by the time I decide to make something, I’m too tired to think straight. And what happens next? I end up snacking on chips or ordering pizza. It’s easy, quick, and requires zero effort. But is it really the best option?

That’s when I realized I needed a strategy. A simple, sustainable solution that would help me avoid junk food, save time, and allow me to focus on other things I care about. Meal prepping, but not just any meal prep—a two-day prep that takes less than 1 hour. It’s been a game-changer, and I can’t wait to share my journey with you.

Why Meal Prepping Works for Me (and Could Work for You)

You’ve probably heard the benefits of meal prepping before. But here’s why I think it works so well for intentional living:

• Less Decision Fatigue: I used to stand in front of my fridge for minutes, trying to figure out what to eat. Now, I open the fridge, and everything’s ready. No decisions needed.

• Minimal-stress meals are a must for those busy days when I’m juggling work and personal tasks.

• Less Junk Food Temptation: Having pre-made meals ready means I don’t have the urge to grab chips, order takeout, or eat unhealthy snacks. I’ve been able to reduce my cravings for processed junk food, and it's helped me stay on track with healthier eating habits.

• More Time for What Matters: Instead of spending hours every day cooking or figuring out what to eat, I now have more time to focus on things that truly matter. Whether it’s journaling, working on my blog, or enjoying some self-care moments, meal prepping has freed up so much of my time.

How I Meal Prep Twice a Week

My strategy is simple. I cook two different meals at once, preparing enough food for lunch and dinner for the next two days. It’s efficient, it saves time, and it ensures I’m not tempted to order unhealthy food.

Meal Prep Tip #1: We Can Do All Chopping at Once

Instead of chopping vegetables for each individual meal, I do all the chopping at once. It’s a game-changer because it allows me to make multiple meals without having to repeatedly slice and dice every time. In less than 10 minutes, I have all my ingredients prepped and ready to go. This means more time to relax and less time standing over the cutting board.

Meal Prep Tip #2: Use Foundations Instead of Full Meals

I don’t cook everything in one go. Instead, I focus on creating foundations. This means preparing grains, proteins, and veggies that can easily be combined into different dishes throughout the week. For instance, I might cook a batch of rice, roast some sweet potatoes, and grill chicken breasts. From there, I can easily turn those ingredients into a cozy bowl of grain salad, a hearty stir-fry, or even a filling wrap. The key is to keep things flexible.

Meal Prep Tip #3: Flavor is Key

A common mistake I used to make was cooking everything the same way. Not anymore. I now make sure to season my meal prep foundations in a way that allows for variety. One day, the roasted veggies are tossed in a warm, spiced curry seasoning. The next day, they might get a tangy lemon and herb treatment. By varying the flavor profiles, I keep things interesting without spending hours in the kitchen.

Meal Prep Tip #4: Store and Organize

Once my meals are ready, I make sure to store them in glass containers. I’ve found that when my food looks organized and pretty, I’m more likely to eat it. I also label my containers with the date, so I know exactly how fresh everything is. This tiny step has been such a time-saver when I’m running out the door.

The Benefits of Meal Prepping for Your Mental Health

Meal prepping isn’t just good for your body; it’s also great for your mental health. There’s something incredibly soothing about opening the fridge and seeing well-organized, ready-to-eat meals. It's a small win that helps me feel more in control of my day and less overwhelmed.

Plus, the act of cooking itself can be meditative. Whether you’re chopping vegetables, stirring a pot, or simply plating your meals, cooking becomes a time for self-reflection and mindfulness. It’s an opportunity to slow down and connect with yourself, especially when paired with a calming playlist or a favorite podcast.

More Benefits of Meal Prepping for Your Health Journey

• Healthier Eating: When you’re in charge of your meals, you’re more likely to choose whole, nutritious foods over processed snacks. My meal prep routine has allowed me to eat more vegetables, lean proteins, and healthy fats.

• Money Savings: Meal prepping has saved me money in more ways than one. Fewer trips to the grocery store mean I waste less food, and cooking at home costs way less than ordering takeout every few days. Plus, I’ve found that making my own meals is a lot more satisfying than relying on delivery.

• Boost in Productivity: Since I’ve started meal prepping, I’ve noticed a boost in productivity. The extra time I save from not cooking every day has allowed me to focus on other things I care about, like my blog, reading, and even taking better care of my mental and physical health.

Meal Prep Hacks for Busy People

• Batch Cooking: If you’re short on time, you can batch cook large portions of food and freeze them for later. This works great for soups, casseroles, and even some grains.

• Pre-chop Veggies: If you don’t have time to prep every meal, simply chop your vegetables in advance and store them in the fridge. They’ll be ready to throw into any meal without extra effort.

• Use Your Slow Cooker or Instant Pot: These kitchen appliances are lifesavers when it comes to quick and easy meal prep. Just throw in your ingredients, set the timer, and let it cook while you go about your day.

• Make Extra for Leftovers: If you’re making a dinner you love, why not double the recipe and have leftovers for lunch the next day? It’s a simple way to stretch your prep time and make sure you’re never left without a healthy option.

My Favorite Meal Prep Recipes

To give you some inspiration, here are a few of my go-to easy meal prep recipes that are perfect for beginners:

• Grilled Chicken with Roasted Veggies and Rice: This is my go-to for a simple yet filling meal. The chicken gets a lemon-garlic marinade, and the veggies are roasted to perfection. Pair it with rice, and you’ve got a nourishing meal.

• Chickpea Salad Bowls: Perfect for when you’re craving something light yet filling. I use roasted chickpeas, mixed greens, avocado, and a tangy tahini dressing. It’s a meal prep dream.

• Sweet Potato & Black Bean Tacos: These are a fun twist on traditional tacos, and the sweet potatoes add a subtle sweetness that pairs so well with the black beans.

Final Thoughts

Meal prepping isn’t just about cooking—it’s about creating a system that works for your life. It’s a way to make eating easier, more intentional, and more nourishing without taking up all your time. Since starting my meal prep journey, I’ve felt more organized, more at peace, and most importantly—less tempted by junk food.

Meal prepping is for anyone who wants to reduce stress, save time, and enjoy delicious, homemade meals. If you’re looking for more inspiration, be sure to check out my healthy recipes section or join me in my meal prep routine for a more mindful living experience.