5 Foods to Make Meal Prep Easier

Trying to get healthy and organized this year?  You aren’t alone!  If you’ve googled meal prep, then you’ll find about 420 million results.  The good news is there are plenty of recommendations.  The bad news is this amount may feel overwhelming.  

Our takeaway is that there’s no right or wrong way to meal prep.  The key is to find out what is helpful and sustainable for you.  Start by asking yourself what makes healthy eating hard?  If it’s a certain meal or food group (hello, vegetables!), then start your meal prep efforts there.  For those needing some more guidance or direction, try adding these five foods to your grocery list each week.

1. Leafy Greens 

It’s likely no surprise that leafy greens are topping our list as they are full of nutrients.  Not only are they low in calories with only 25 calories per 2 cups, but they are also high in fiber and packed with antioxidants like Vitamin C.  Aim to purchase at least one leafy green option each week.  Our favorites include kale, mixed greens, romaine, arugula, and spinach.  

Try premaking salads to grab throughout the week.  Even if you’re working from home, having a healthy option that’s ready to go when you get hungry is a total win and an easy way to keep you on track.  Invest in glass containers or purchase plastic containers similar to what you would find in your to-go order at Sweet Greens or Wendy’s.  

Not into salads?  No problem.  You can still get in your leafy greens throughout the week.  Use them in smoothies, egg scrambles, skillet meals, soups, or sandwiches.  

Pro Tip – To prevent soggy greens, try placing a paper towel in the packaging to absorb some of the moisture.

2. Avocados 

This healthy fat is available year-round and is packed with nutrition, like heart-healthy unsaturated fats and fiber. Did you know that avocados contain more potassium than a banana?  One ounce is the standard serving size which is half of a small or one-fourth of a large avocado.  If you live near Trader Joe’s, look for their pack of teeny tiny avocados – they’re a perfect size that works as a serving, which can also prevent having to store leftovers that go brown or get thrown out.

It may surprise you how many recipes avocados can weave their way into.  Try using it in place of mayonnaise (a saturated fat) in your next chicken salad or tuna salad recipe.  Spread it onto a piece of whole-grain toast or an English muffin for a filling breakfast or afternoon snack (known as avocado toast).  Use it in place of oil, butter, or eggs to make healthier brownie recipes.  Add diced avocados to salads, soups, grain bowls, or tacos.  Of course, eating it plain is perfectly acceptable, too. 

Pro Tip – Leave the avocados on the counter until they’re perfectly ripe, then place them in the fridge.  The cold temperatures will delay ripening, giving you a longer window to enjoy them.

3. Low Carb Tortillas 

Searching for a healthy whole grain with minimal prep?  We suggest a tortilla, but not just any tortilla.  Opt for one low in net carbs and made with whole grains.  It’s often marketed as low carb, high fiber, or both.  Some brands to try out include La Banderita Carb Counter Whole Wheat Wraps, Ole Xtreme Wellness High Fiber, or Trader Joe’s Carb Savy Tortillas.  

If you are Gluten-Free or simply avoiding wheat, then opt for another type of tortilla such as Crepini Egg Thins with Cauliflower, Folios Cheese Wraps, or Thrive Market Coconut Wraps – just to name a few.

Tortillas are a definite staple for your quick and easy taco Tuesday meal, but they also pair nicely with other recipes.  Use them to make a kid-friendly black bean quesadilla or recreate the TikTok quesadilla hack with any four ingredients.  Replace your wings order with a spicy buffalo chicken wrap that’s equally as good.  Most foods work well in a wrap.  Our favorites include a turkey club, Mediterranean veggie, or a hearty breakfast burrito.  

Pro Tip – if you make breakfast burritos ahead of time, wrap them in a paper towel before freezing.  Then when you microwave it, the dampness from the paper towel will help to steam the burrito, making it extra delicious.  

4. Greek Yogurt 

For those that can consume dairy (we know some of our readers are dairy-free), Greek yogurt is a great item to have on hand for meal prep.  It is an excellent source of protein especially compared to traditional yogurts, which many find more filling.  In addition, it’s relatively inexpensive, and many come pre-portioned, which makes them easily portable.  The key with yogurt is to read the labels to make sure you aren’t eating one too high in added sugars.  Some Greek yogurt brands we tend to gravitate toward are Oikos Triple Zero, Siggi’s, Stoneyfield Organic Greek, Chobani Less Sugar, Dannon Greek Light & Fit, or Two Good. 

Unfortunately, many dairy-free yogurts tend to be high in added sugars and low in protein, so if you need to avoid dairy, be sure to take the time to read the labels.  In our experience, specialty grocery stores tend to have a better selection of healthier dairy-free brands.   

There are many ways to eat Greek yogurt throughout your week.  Try substituting it for any recipe with mayonnaise or sour cream to up the protein.  Use it as a marinade, especially in Mediterranean recipes.  Swap your chips at lunch with yogurt for a healthier side.  Create a Swiss breakfast using muesli and shredded apples.

Pro Tip – Use greek yogurt in place of sour cream in any traditional dip recipe to INCREASE the protein.  We promise your guests won’t even notice.

5. Apples 

This crunchy fruit rounds out our list.  It’s another item that you can easily find year-round. 

It’s estimated that there are over 2500 varieties of apples grown in the United States – so you don’t have to worry about getting bored.  Opt to try different varieties to experience the different colors, flavors, and textures.  

Another thing that tends to vary with apples is their size.  If you’re eyeballing portions, select an apple that’s about the size of your fist.  Most grocery stores offer what’s called ‘lunchbox’ size which is right at one serving or about 60 calories.  

Apples pair nicely with a lot of other foods.  Bring it along for a crunch factor with your morning protein shake.  Slice it alongside cheese for a delightful afternoon snack.  Dip it in creamy peanut butter for a classic and delicious pairing.  Our favorite time to reach for an apple is when your sweet tooth hits after dinner.

Pro Tip – While apples are best kept in the refrigerator, they’ll last 5-7 days at room temperature, making them the perfect road-tripping snack to pack in your carry-on.

The Bottom Line

While meal prepping requires effort, it doesn’t have to be overly complicated.  Try rethinking your go-to items on your grocery list each week.  Use our five suggestions or brainstorm others.  If you have healthy staples on hand, it can be easier to throw together a balanced meal.  What items do you use in meal prep each week?  Share in the comments below!