6 pro meal prep tips plus stir-fry rice and veggie recipe

Save time and eat healthy with these six easy meal prep tips! Plus, try a delicious stir-fry brown rice and vegetable recipe for a quick, balanced meal. Get started today!

 

By, Erica R. Seebeck, APRN, Bariatric Medicine, Internal Medicine, Nuvance Health

 

In today’s hectic and non-stop world, saving time on mundane tasks such as cooking food for the week could mean the difference between having a few extra minutes of relaxation to yourself or succumbing to life’s never-ending grind. If you are searching for ways to manage your weight, make healthier choices and earn back a little free time, meal prepping might be your answer.

 

Here’s how you can begin meal prepping like a pro!

 

Learn more about Nuvance Health’s Comprehensive Weight Management Program.

 

1. Plan your meals before you go to the grocery store

 

Before heading to the grocery store, outline your meals for the week. Choose high-protein, fiber-rich foods that support metabolic weight management.

 

Some meal ideas include:

• Grilled chicken with roasted vegetables
• Baked salmon with quinoa and steamed broccoli
• Egg muffins with spinach and turkey sausage
• Greek yogurt with nuts and berries
  
  

2. Make meal prepping simple

 

Breaking meal prep into manageable steps can streamline the process:

 

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• Batch cooking: Roast or grill proteins in bulk.
• Chop ahead: Wash and cut vegetables and fruits in advance.
• Portion meals: Use meal containers to divide servings appropriately.
• Utilize slow cookers or air fryers: These appliances can make cooking easier with less hands-on time.

 

3. Choose healthy meal prep ingredients

Focus on nutrient-dense foods that promote fullness and balanced nutrition:

• Protein: Chicken, fish, tofu, beans, eggs and Greek yogurt
• Whole grains: Brown rice, quinoa, whole wheat pasta
• Vegetables: Leafy greens, peppers, carrots, zucchini
• Healthy fats: Avocados, nuts, olive oil, seeds
  
  

Related content: The truth behind common nutrition myths

 

A balanced meal supports metabolism and keeps energy levels steady throughout the day.

 

Learn more about the benefits of nutrition counseling at Nuvance Health.

 

4. Store meals properly for maximum freshness

Proper storage can maintain food safety and quality. Consider these guidelines:

• Use glass containers: Glass resists stains and odors and is microwave safe. BPA-free plastic is a lightweight alternative.
  
  
• Cool food before refrigerating: Allow cooked food to cool for about 30 minutes before storing to prevent condensation and bacterial growth. 
  
  
• Follow storage timelines: 

• Cooked poultry, fish, and meat: 3–4 days in the fridge
• Cooked grains and pasta: 3–5 days in the fridge
• Pre-cut vegetables: 2–3 days in the fridge
• Hard-boiled eggs: Up to 7 days in the fridge
   

Freezing meals can extend their shelf life. Label containers with dates to track freshness.

 

5. Prep meals in the right order
To maximize efficiency, prepare ingredients in a logical order:

1. Start with proteins: Cook chicken, fish or tofu first.
2. Prepare grains: Cook brown rice, quinoa, or whole wheat pasta.
   
3. Chop vegetables and fruits: Wash, slice, and portion them into containers
4. Assemble meals: Combine ingredients into individual portions
5. Store and label meals: Place meals in the fridge or freezer based on when they’ll be eaten.
   
   

Related content: Discover foods that boost metabolism and promote weight loss

 

6. Keep meal prepping simple and flexible

Meal prepping does not need to be overwhelming. Preparing a few staple ingredients that can be mixed and matched throughout the week adds variety without extra effort.

For example:

• Grilled chicken can be used in salads, wraps or paired with different vegetables.
• Cooked quinoa can be served as a side, in a breakfast bowl or as a salad base.
• Roasted vegetables can complement multiple meals.

 

Related content: Discover the sweet health benefits of apples and an easy recipe

 

Considering a new approach to managing your weight? Book now with a bariatric medicine specialist.

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Stir-fry with brown rice recipe
Ingredients:

• 1 Tbsp canola oil
• 1 Tbsp fresh garlic, minced (about 3 cloves)
• 1 tsp fresh ginger, minced
• 1 Tbsp scallions (green onions), minced
• ½ cup canned sliced water chestnuts, drained
• 2 cups cooked mixed vegetables (or ½ bag frozen stir-fry vegetable mix)
• 2 cups cooked brown rice (leftover friendly)
• 1 Tbsp lite soy sauce
• 1 tsp sesame oil

 

Instructions:

1. Prepare the rice: Cook brown rice according to package instructions and set aside.
2. Sauté aromatics: Heat canola oil in a large wok or sauté pan over medium heat. Add minced garlic, ginger and scallions. Cook until fragrant, about one minute.
3. Add water chestnuts: Incorporate the drained water chestnuts into the pan and cook for an additional one–two minutes until they begin to soften.
4. Add vegetables: Add the mixed vegetables to the pan. Toss and cook until heated through, approximately two–three minutes (or up to five minutes if using frozen vegetables).
5. Combine with Rice: Add the cooked brown rice to the pan. Stir and continue to cook until the mixture is hot, about three–five minutes.
6. Season: Pour in the lite soy sauce and sesame oil. Mix thoroughly to ensure even coating.
7.  Serve: Transfer the stir-fry to serving plates or meal prep containers. Optional: Garnish with additional scallions or sesame seeds.
   
   

Storage:

• Allow the stir-fry to cool before storing. Place in airtight containers and refrigerate for up to four days. Reheat in a microwave or on the stovetop until warmed through before serving.
  

Recipe adapted from public domain sources, including the National Heart, Lung and Blood Institute (NHLBI) and MyPlate.gov.