Meal Prepping Tips & Tricks

“Go Further with Food” by preparing your meals in advance to enjoy throughout the week!

The Academy of Nutrition and Dietetics designated March as National Nutrition Month®, a campaign dedicated to bring awareness on the importance of making informed food choices and developing sound eating and physical activity habits. This year’s theme is ‘Go Further with Food’, a topic that can be applied in various aspects of our daily life — be it reducing food waste, shopping locally, or preparing your meal in advance. We can go further and make a big impact by taking actions in making good food choices.

Have you ever bought something at the grocery store, only to shove it to the back of the fridge, and find it all wilted weeks later? If this sounds familiar, you are not alone. The Academy of Nutrition and Dietetics Foundation reported that on average, 300 pounds of food are thrown away per individual every year in the United States. And the leading contributor of food waste is consumers — throwing away an estimated 15%-25% of all food purchased.

Today, we will discuss about a way to prevent food waste through preparing our meals in advance.

Photo courtesy of

Plan It Out

First things first, check your refrigerator, freezer and pantry to see what foods you already have. These items will give you ideas about what to make for the week. Then, plan accordingly to utilize those items you already have on hand to get the most out of your food. Some people find it helpful to plan what to eat each day during the week, but do what works best for you and your lifestyle.

Make a Grocery List

Make a list of the ingredients you don’t have so that when you go the store you will only buy what you need, it helps to reduce impulse buying (hint: those snacks and sweets aisles) that would add empty calories.

After you get your groceries, make sure that everything is stored promptly and correctly to maintain the quality of the foods.

Cooking the foods all at once.

Be creative — you can chop your vegetables in advance or cook your starches in advance. When you know that you’ll have a busy week ahead, batch-preparing your meals during the weekend will go a long way. Cooking in bulk helps you save time and money, and you can portion out and freeze meals for later time.

Mix It Up

Meal prepping does not have to mean eating the same food over and over throughout the week! Try to plan out balanced food options that you’ll enjoy, because eating should be fun, right? Incorporate some of your favorite flavors or sauces to the mix, so you don’t feel bored with your meals by Thursday.

Need some inspiration?

Try out some of our meal plans, optimized to minimize your food waste!

Like what you read? Give EatLove a round of applause.

From a quick cheer to a standing ovation, clap to show how much you enjoyed this story.