5 Meal Prep Staples

Meal prep. It’s a required tool in your journey toward building healthy eating habits. If you don’t prep your food, it’s very hard to create habits that stick. Why? Because when don’t have foods prepared that align with the ways you desire to eat, you fall off track. You do the things that are easy, that you’re used to doing, and those things don’t necessarily align with where you’re going.

Look - meal prep takes time. You have to spend the time getting your food ready. But, once it’s done, you truly set yourself up for success. It can be complicated, but it doesn’t have to be. I’m an advocate for meal prep staples that help you simplify what you eat without sacrificing any flavor at all.

Having these staples in your repertoire can save you so much time. They are foods that you have in your back pocket that you can efficiently and effectively prepare and that you enjoy. They’re also nutrient dense and form the foundation for the meals that you’ll eat over the course of several days to a week.

Let’s dive in.

1. Rice

Rice can be the foundation of so many meals! If you make yourself a nice big batch on meal prep day, it can last you for a full week! If you have an instant pot or rice cooker, it’s a set it and forget it type situation. Let the tool do the work, and you enjoy what’s created in the end. If you’re cooking it on the stovetop, you’ve got some watching to do, but still — it’s worth the work.

For a successful rice, I highly, highly, highly recommend rinsing your rice and rinsing it well. It’s easy to want to skip this step and get right to cooking, but don’t do it. Just rinse the rice!

I recommend brown rice for the same reason that I would recommend whole wheat bread over white. You’re getting the whole grain with brown rice — all three parts of it, which also means you’re getting fiber, B vitamins and iron that get stripped away from white rice. Also, brown rice has a lower glycemic index than brown rice, so it won’t spike your blood sugar in the way white rice can.

If you’re using an instant pot or rice cooker, all you’ll have to do is add water and rice based on how many servings you’re planning to make, set your time and let the rice come alive. If you’re cooking on the stove, it’s very tempting to lift the lid to see if your rice is ready. Don’t do it. Every time you lift the lid, you release heat and steam, and you ultimately change the texture of what will be your finished product. Set your timer and let the rice cook until it’s done. When it is done, let it sit off of the heat with the lid on for at least another five minutes.

2. Quinoa

Quinoa is another one of those foundational meal prep staples. It the perfect base to a bowl of goodness. It’s so light and fluffy, and even completely unseasoned, it carries a wonderful, almost nutty flavor. But the flavor doesn’t overwhelm, which means quinoa pairs with just about anything you want to pair it with. And — you can take it savory or sweet. It literally works for any meal of the day.

While quinoa is an excellent carbohydrate to choose as a meal prep staple, it also has a fair amount of protein — 8 grams per 1 cup serving. That’s a win, particularly if you’re vegan or plant-based and want boost your protein up a bit.

Quinoa is another food that requires rinsing. There’s a bitter tasting residue that’s on the grain until you rinse it. You’ll need a fine mesh strainer or cheesecloth, and you just have to rinse it under cool water until the water runs clear — just a minute or two.

It’s pretty easy to make a quick batch of quinoa, and like rice, it can last you for a good five days in the fridge. You’ll just need water (or a nice broth if you want) and your quinoa. That’s it. It takes about 20 minutes, and the quinoa takes on an almost translucent look when it’s done. You’ll also notice that it’s somewhat spiraled open.

3. Roasted Red Potatoes

If you didn’t know, now you do. Roasted red potatoes are where it’s at! If you think about preparing a nourishing plate or bowl, and consider what you want to serve as your main source of carbohydrate — in addition to other micronutrients, red potatoes are a great option. Not only do they taste great, they also keep very well in the refrigerator.

You can slice them as thin or thick as you like, and just roast away. I prefer more of a wedge shape when I make mine. You can season them up any way you like. I typically do sea salt, pepper, garlic powder, onion powder and basil. Sometimes I use a little olive oil, sometimes I don’t. I usually roast for about 45-50 minutes, because in my house we like them a little crispy.

My only other recommendation is that you use parchment paper or a silicon baking mat to simplify cleanup when you’re done.

4. Roasted Vegetables

A batch or roasted vegetables are a meal prep must. The options are literally limitless and can be completely based in your personal preference. You can keep your seasonings as basic or elaborate as you want here as well. I love roasted brussels sprouts, carrots, zucchini, and green beans — but again, you can literally do whatever you enjoy.

I suggest lining your baking sheet when you cook these is well. My sweet spot for veggies is around 25 minutes on 375. That still leave you with a little crunch. If you like your veggies a little softer, you can cook for longer. Just be sure to check on them and toss them to make sure they’re not burning.

5. Slow Cooker or Instant Pot Chicken Breast

If your meal prep is complex every single week, it becomes really hard to form new habits. Why? Because you get overwhelmed. Well, chicken breasts cooked in an instant pot or slow cooker are anything but overwhelming. It’s another one of those set it and forget it things. I often make instant pot chicken breasts for my family. They love them shredded.

I just put about 1/4 cup of broth in the bottom, add the chicken and top it with whatever seasonings I’m feeling (or a fajita seasoning pack from Simply Organic — not sponsored just a personal favorite). Sometimes I add a cup of salsa, especially if we have any taco plans. Sometimes I leave it to just the broth and seasoning. It comes out so tender 20 minutes. I always shred (again family preference), and that’s it.

I hear a lot of complaints about not enjoy chicken breasts because they are tough, bland, etc. Well, this will certainly solve that problem. I promise.

Final Thoughts

As you can see, your meal prep does not have to be complicated. You could literally pull from this list and be set for the week. A batch of rice, a batch of roasted veggies and your instant pot chicken breast. That’s a rock solid foundation packed with so many nutrients. I like taking this path when it comes to meal prep because it is doable. I can knock this out in a couple of hours, and I haven’t had to follow any long, albeit delicious recipes. That’s how you introduce new eating habits into your life and how you make them stick.

Are you ready to get your meal prep on? I’d love to hear how it goals. Be sure to sign up for our newsletter for juicy tips, tidbits and advice that will help you in your journey. And while your at it, try these Super Simple Shrimp Fajitas. So so good!