Meal prep doesn’t have to mean cooking the same chicken and rice for five days straight. In fact, a smart, flexible approach to prepping can help you eat more nutritious meals, reduce food waste, and save time without falling into a routine rut. One of the easiest ways to start is by using the balanced plate method.
At its core, the balanced plate is exactly what it sounds like—a simple way to structure your meals so they include the right mix of nutrients. Think of your plate in three parts: one half should be filled with non-starchy vegetables, one quarter with lean protein, and one quarter with whole grains or complex carbs. Add healthy fats like avocado, olive oil, or nuts in moderation, and you’ve got a solid foundation for any meal. Learn more about the USDA’s MyPlate framework for visual inspiration.
For beginners, the key is to prep ingredients, not just meals. This gives you the flexibility to mix and match throughout the week. For example, roasting a tray of seasonal vegetables—like carrots, broccoli, and squash—can support multiple dishes. Toss them into a grain bowl, layer into a wrap, or add to a morning scramble. Similarly, cooking a batch of brown rice or quinoa and storing it in the fridge means you’re halfway to a meal whenever hunger strikes.
When it comes to protein, start with two or three simple options like grilled chicken, hard-boiled eggs, lentils, or canned beans. These pair well with any veggie or grain and reheat without much fuss. Consider using seasonings and sauces to change things up—one day might be Mediterranean-style with hummus and olives, while another could be more Asian-inspired with tamari and sesame seeds. For ideas, browse this list of healthy meal prep recipes from EatingWell.
Prep-friendly vegetables include bell peppers, zucchini, cherry tomatoes, kale, spinach, and shredded cabbage. They hold up well in the fridge and can be eaten raw or cooked. Don’t forget to prep easy snacks too—wash and portion fruit, make some overnight oats, or put together a few containers of trail mix.
To keep your meals from becoming repetitive, change your flavor profile, not your structure. Swapping sauces, toppings, and herbs makes a big difference without requiring extra cooking.
Investing in quality storage containers will also make your meal prep routine easier. Clear containers help you keep track of what’s on hand, and portioned containers let you build ready-to-eat meals in advance. Just be sure to label items with dates and eat the more perishable ingredients first. Check out this roundup of best meal prep containers from Serious Eats if you’re in the market for a new set.
The balanced plate method is not a diet—it’s a framework for building satisfying meals that nourish you throughout the week. Once you get into the habit, you’ll find that a few hours of prep on the weekend pays off in time saved, money spent, and healthier choices made all week long.
