How To Eat Healthy Without Meal Prepping

Meal prepping is a go-to follow for thus many making an attempt to enhance their well being and concentrate on diet. The truth is, #kitchenrestock has over 460 million views on TikTok. It’s oddly satisfying to look at influencers filter out, prep, arrange, and inventory their kitchens. Completely lined up glowing waters, clear containers brimming with pre-washed berries, contemporary herbs sitting in glasses of water…however who has time for all of that? As a Registered Dietitian, I’ll share just a few ideas easy methods to eat wholesome with out meal prepping that may maintain your kitchen well-stocked for fast meals with out such a time dedication.

I imply, who actually desires to spend three hours prepping meals on Sunday while battling the scaries? Right here I’ll undergo every of the foremost meals storage areas of the kitchen—the pantry, freezer, and fridge—providing methods to prioritize diet, group, and meals waste discount. I’ll additionally share a few of my favourite meals to have readily available for fast, simple, and downright scrumptious meals. Let’s soar in.

eat wholesome with out meal prepping


Of all of the kitchen storage areas, the panty is by far essentially the most infamous for housing meals years previous their “greatest by” dates. To keep away from this, transfer older meals to the entrance of the shelf, putting any new additions behind, in any other case often called “first in, first out.” The pantry is a spot the place clear storage containers can truly be your good friend, particularly if you happen to store in bulk—serving to you to maintain an eye fixed out for freshness or molding. Plus, they might help to stimulate urge for food cues, rising the chances that you just’ll go for the wholesome meals you have stocked up on. Listed below are some favourite I prefer to maintain readily available:

  • Grains: Entire grain cold and warm cereals, granolas, entire grain breads, pastas, rice, cornmeal, breads, potatoes, rice paper, these complicated carbohydrates make for fast and simple breakfasts, lunches, and dinners. Merely add fruit, yogurt, nuts, seeds, your milk of selection, or every other fixings you like to sizzling or chilly cereal for a superbly balanced breakfast, whip up a fast sandwich for lunch, or spring for a fast pasta, rice dish, polenta, baked potato, or spring roll for dinner. Make sure to search for low or no added sugar choices and 100-percent entire grains right here to get essentially the most dietary bang to your buck.
  • Fruit: Dried fruit, unsweetened applesauce, and contemporary choices like bananas, apples, and oranges bump up the fiber, vitamin, and mineral content material of your meals by including fruit to grain-based breakfasts, smoothies, or just loved as a snack or facet.
  • Wholesome fat: Fat from nut butters, avocado, and oils like avocado, olive, walnut, and safflower, are key to making a filling and satisfying meal or snack. Nut butters could be added to smoothies, grain bowls, sandwiches, and extra. Avocado can also be the GOAT in the case of toast and salad toppings. In the meantime, wholesome oils are an absolute necessity in the case of cooking—as a result of what’s extra tragic than your completely seared salmon sticking to the pan?
  • Legumes: Whereas dried beans and lentils require some soaking and cooking to be used, that’s not a difficulty you probably have an immediate pot or bear in mind to soak them the night time earlier than. They make for the most effective grain bowl, soup, stew, and rice dish addition.
  • Tinned seafood: Ethically sourced tuna, salmon, anchovies, or sardines, I exploit these choices on a regular basis for a fast salad, sandwich, or speedy puttanesca sauce.
  • Broths and canned items: Beans, soups, sauces, tomatoes, coconut milk, and veggies, select properly right here because the sodium content material of some canned items generally is a concern. However fortunately, most choices are available in decrease sodium varieties. Broths make for the right quick soup or curry, canned tomatoes shortly flip into simple tomato sauce, and never a lot is speedier than an awesome model of canned soup.
  • Herbs, spices, and condiments: These are key in the case of fast and flavorful cooking. Herbs and spices can shortly impart taste in dishes while not having to simmer for hours on finish. Condiments can provide the identical advantages—simply be cautious of the sodium content material in go-to’s like soy sauce, barbeque sauce, sizzling sauce, and mustard, having fun with them sparsely.
  • Snacks: Skip restocking chips and cookies and prioritize nutrient dense meals to load up your clear storage containers like dried fruit, unsweetened applesauce merchandise like Gutzy Natural, entire grain merchandise like pita chips, and wholesome fruit snacks like Solely merchandise.


The freezer is your good friend within the recreation of fast meal meeting on busy weeknights, however can be a darkish gap of no return for a lot of meals. Make the most of the identical idea because the pantry by way of shifting older objects up entrance in order that they’ll be used first to deal with this. Let’s soar into some nice go-to’s:

  • Fruit and veggies: I really like beginning a smoothie recipe with frozen fruit like berries, bananas, pears, or mangos and veggies like frozen spinach, cauliflower, or avocado. Not solely do these substances add tons of diet, however in addition they remove the necessity for ice in your recipe. Frozen fruit can also be good with sizzling cereal, merely pour it immediately over the fruit—it’ll thaw immediately. Frozen veggies are clutch for busy weekday meals the place they will simply be added to fast soups, fried rice dishes, stir fries, and even roasted. If I see a contemporary fruit or veggie within the fridge nearing expiration, I’ll chop it up and freeze it, too.
  • Nuts and seeds: Sure, you learn that proper, I maintain all my nuts and seeds within the freezer! These wholesome fat comprise numerous oils which are tremendous good for our well being, however can even go rancid fairly shortly at room temperature. You’ll be able to maintain nuts and seeds within the fridge for this similar purpose, however you’ll get double the storage time within the freezer—at the very least six months. These are nice in smoothies, cold and warm cereals, snack mixes, and salads.
  • Protein choices: Whether or not it’s hen, turkey, fish, or in any other case, it’s at all times nice to have single servings of protein within the freezer—you possibly can even freeze them in a marinade to make cooking that a lot faster. Considered one of my favourite 30-minute meals is to sear a single serving of salmon pulled from the freezer the night time earlier than (I really like Chilean salmon because it’s particularly excessive in omega-3 fatty acids and low in mercury) and serve it alongside quick-cooking polenta and roasted veggies.
  • Leftovers, broths, and sauces: I additionally at all times have leftover meals, meal elements, home made broths, and sauces able to go within the freezer for simple entry. These could be defrosted straight from the freezer when it’s time to cook dinner, no have to suppose too far forward.


Group additionally actually pays off in the case of maintaining your fridge tidy and odor-free. Whereas I hardly ever pre-wash or lower my produce upon returning dwelling from a grocery haul, I’ll often wrap perishable greens, together with herbs, in biodegradable paper towel and retailer them in an hermetic container. Although I do know storing herbs in glasses stuffed with water will improve their lifespan, that’s one hack I merely can’t be bothered with (nor do I’ve room in my fridge).

I additionally undergo any berries I’ve bought—instantly freezing people who look banged up for smoothies, chopping those that look “eh” for breakfasts, and putting those that look nice in an hermetic container. It is because I’ve discovered contemporary berries can mildew shortly and are one of the vital wasted produce objects in kitchens.

Right here’s another meals I often at all times have:

  • Fruit and veggies: Regardless of which method you slice it, fruit is ideal for smoothies, cereals, puddings, parfaits, and grab-and-go snacks. In the meantime veggies are key elements to mainly each fast meal I make—whether or not that be eggs, salads, sandwiches, pastas, rice dishes, soups, stews, you title it. And whereas you should purchase these pre-chopped to save lots of time, you’ll get monetary savings and meals packaging waste if you happen to do it your self.
  • Dairy and dairy Alternate options: Yogurt and kefir (I really like Lifeway’s choices) are glorious sources of probiotics to assist intestine well being and pair tremendous properly in smoothies and parfaits. Probiotic cottage or farmer’s cheese are scrumptious unfold on toast and topped with spinach and a runny egg. And, after all, milk (or alt-milk) is a necessity for chilly cereal, smoothies, and a complete host of morning drinks—I really like cashew milk, because it’s the creamiest of the bunch, IMO. Different cheeses (cow’s or different) are good for a fast toast, pasta, or nachos.
  • Proteins: Tofu, tempeh, eggs, additive-free deli meats, hen, or fish cook dinner up shortly to be served alongside a starch and veggie or blended into scrambles, soups, rice dishes, pastas, and salads. Search for lean choices right here with little or no seen fats to maintain your saturated fats consumption to a minimal and coronary heart well being on level.
  • Drinks: Swap the right rows of sugary drinks with low-sugar, decaffeinated choices that may maintain you hydrated and feeling nice. I really like Rowdy Mermaid kombucha and soda, Wild Tonic jun, Tradition Pop’s no-sugar-added probiotic sodas, and all of the flavored waters accessible. Plus, you possibly can’t beat a home-brewed iced tea, chilly brew, or low-sugar lemonade.
  • Snacks: I at all times have hummus, guacamole, or yogurt-based dips readily available for a fast snack with cucumbers, carrots, chips, and celery.

So, whereas that was loads of data, it simply goes to point out that in the case of easy methods to eat wholesome with out meal prepping, there are such a lot of methods a stocked kitchen can pump out fast meals for you with out a TikTok-level restock or intensive planning each week.

Having a psychological rolodex of quick-cooking meals can also be tremendous useful right here—I’ve at the very least six recipes that I can at all times flip to if I’m exhausted and have to toss something along with meals I have already got readily available, no particular purchasing required. By studying these methods of the commerce, you may get meals on the desk quick that’s tasty and wholesome regardless of how drained you might be after a protracted day’s work.

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