Between juggling careers, family responsibilities, and personal time, maintaining a healthy diet often falls to the bottom of the priority list for many women. However, meal prepping offers a practical solution for staying on track with healthy eating while saving time throughout the week.

With some simple planning and whole-food-based recipes, you can have delicious, nutritious meals ready to go whenever you need them.

Why meal prep?

Meal prepping allows you to take control of your diet by preparing meals in advance. This strategy has many benefits:

• Saves time: Prepping ingredients or full meals ahead reduces the time spent cooking during busy weekdays.
• Promotes healthier choices: Having meals ready reduces the temptation to order takeout or snack on unhealthy options.
• Portion control: Pre-portioning meals helps manage portion sizes, supporting weight management or other health goals.
• Cost-effective: Buying ingredients in bulk and prepping meals at home saves money compared to eating out.

Meal-prepping tips for busy women

1. Start with a plan: Dedicate some time over the weekend to plan your meals for the week. Decide which meals you want to prep, write down the ingredients, and create a shopping list. Planning makes shopping more efficient and ensures you have everything you need for the week ahead.
2. Batch cooking is key: Cooking meals in large batches allows you to save time and effort. Prepare larger quantities of grains, proteins, or roasted vegetables and divide them into meal-sized portions. These can be stored in the fridge or freezer for quick access during the week.
3. Prep staples, and mix and match: Prepare versatile ingredients that can be used in different ways throughout the week. For example, cook a big batch of quinoa, roast a variety of veggies, and bake chicken breasts. You can mix and match these ingredients to create different meals like grain bowls, salads, or wraps.
4. Invest in quality storage containers: Use airtight containers to store your prepped meals. Glass containers are ideal for keeping food fresh, and they’re microwave- and oven-safe. Opt for portioned containers if you want to pre-divide meals for easy grab-and-go options.
5. Utilize your freezer: The freezer is a meal prepper’s best friend. Many meals, like soups, casseroles, or even pre-cooked grains, can be frozen and reheated later. Double your recipes and freeze half for those particularly busy weeks.
6. Focus on nutrient-dense, whole foods: Base your meals around whole foods that are packed with nutrients. Lean proteins, complex carbohydrates, healthy fats, and plenty of vegetables should be the foundation of your meal prep. Avoid highly processed ingredients to keep your meals as nutritious as possible.

3 whole-food-based meal prep recipes

Here are a few easy, nutritious recipes that are perfect for meal prepping. These dishes are based on whole foods and can be stored for quick, healthy meals throughout the week.

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1. Quinoa & Roasted Veggie Power Bowls

Ingredients:

• 1 cup quinoa
• 2 sweet potatoes, diced
• 1 red bell pepper, chopped
• 1 zucchini, chopped
• 1 red onion, chopped
• 2 tbsp olive oil
• Salt and pepper to taste
• 1 can chickpeas, drained and rinsed
• 1/4 cup tahini
• 2 tbsp lemon juice
• 2 tbsp water
• 1 clove garlic, minced

Instructions:

1. Preheat the oven to 400°F (200°C).
2. Cook quinoa according to package instructions.
3. Toss the sweet potatoes, bell pepper, zucchini, and red onion with olive oil, salt, and pepper. Spread the veggies on a baking sheet and roast for 25-30 minutes, until tender.
4. Divide the quinoa into meal prep containers, top with roasted veggies, and add a portion of chickpeas.
5. For the dressing, whisk together tahini, lemon juice, water, and garlic. Drizzle over the bowls before serving.

Tip: These bowls store well in the fridge for up to 4 days. Add a fresh green like spinach or kale before serving to boost the nutrients.

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2. Turkey and Veggie Stir-Fry

Ingredients:

• 1 lb ground turkey
• 1 tbsp olive oil
• 2 cloves garlic, minced
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 2 tbsp soy sauce or tamari
• 1 tbsp sesame oil
• 1 tsp fresh ginger, grated
• 1 tbsp sesame seeds (optional)

Instructions:

1. Heat olive oil in a large pan over medium heat. Add the ground turkey and cook until browned. Remove from the pan and set aside.
2. In the same pan, add garlic, broccoli, bell pepper, and zucchini. Sauté for 5-7 minutes, until vegetables are tender but still crisp.
3. Return the turkey to the pan and stir in soy sauce, sesame oil, and ginger. Cook for an additional 2-3 minutes.
4. Divide the stir-fry into containers and top with sesame seeds.

Tip: Serve over brown rice or cauliflower rice. This dish can be refrigerated for 4 days or frozen for up to 3 months.

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3. Overnight Oats with Chia and Berries

Ingredients:

• 1 cup rolled oats
• 1 1/2 cups almond milk (or any milk of choice)
• 2 tbsp chia seeds
• 1/2 tsp vanilla extract
• 1/2 cup mixed berries (fresh or frozen)
• 1-2 tbsp honey or maple syrup (optional)

Instructions:

1. In a large jar or container, combine oats, almond milk, chia seeds, vanilla extract, and sweetener if using.
2. Stir well, cover, and refrigerate overnight.
3. In the morning, stir the oats again and top with berries.

Tip: Make multiple servings at once and store them in individual jars. Overnight oats keep in the fridge for up to 5 days.

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In conclusion

Meal prepping can be a lifesaver for busy women who want to prioritize healthy eating without spending hours in the kitchen each day.

By planning ahead, prepping nutrient-dense meals, and using simple whole-food recipes, you can save time and stay on track with your health goals.

Whether you’re prepping for a full week or just a few days, meal prepping sets you up for success in maintaining a balanced and nutritious diet.

Kaia FIT is a women’s fitness and nutrition program that empowers women to become the best version of themselves through personalized coaching in a group environment. We prioritize community to help connect women to each other for additional support and accountability. Caren Roblin is the owner of Kaia FIT Sierra, with four studio locations in Reno-Sparks.