Fish and meat eaters can source frozen or canned seafood, lean cuts of chicken, turkey, beef and pork. Lean protein: For vegetarian protein, stock up on eggs, unsweetened Greek yogurt, skyr, reduced-sodium cottage cheese or tofu.Pulses: Chickpeas, lentils, beans and peas add fast, plant-based protein to any meal.Whole grains: Oats, quinoa, barley and buckwheat are tasty for breakfast, lunch or dinner.Keep them washed and dried but wait to dress them until just before serving. Sturdy greens: Hearty leaves like spinach and kale will last longer in your fridge than softer lettuces.Stiff fresh vegetables: Celery, carrots, bell peppers, radish and other crunchy veggies make delicious meal-prep snacks on their own or dipped in hummus.Starchy vegetables: Potatoes and other root vegetables are healthy, filling, and will last longer in your fridge than more delicate cooked veggies.Frozen vegetables: Freezer finds are already washed, chopped and ready to be roasted, steamed or sautéed.They don't necessarily have to come from the actual produce section: Frozen or canned varieties will last almost forever and work in nearly every meal. If you're looking to ramp up your nutrient intake, make veggies or fruit at least 50% of whatever you’re prepping. Our Weekly Meal Prep Planner includes tear-off grocery lists and 52 weeks of meal prep inspo and organizational tools. Good Housekeeping's Easy Meal Prep: The Ultimate Playbook for Make-Ahead Meals comes with over 100 healthy make-ahead recipes, as well as tips and techniques to make meal prepping a breeze. You may not like eating the same thing the whole week. ![]() Experiment with prepping for two or three days before attempting five. ![]() Sunday and Wednesday are two common choices. Keep it simple by starting with one you usually eat out or skip altogether.
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