Planning and preparing healthy meals ahead of time can help save time, money, and stress when life gets busy. Here’s how to get started:

Step 1: Plan & Shop

Plan your menu for the week before heading to the store. Make a list of family favorites and any new recipes you want to try. Look through mail ads to find out what items are on sale. At the store, shop around the perimeter first for fresh produce, proteins, and dairy. Then move on to staples like rice, beans, and canned or frozen veggies. Need ideas? Browse our recipe catalog.

Step 2: Prep & Store

Meal prepping doesn’t require fancy kitchen gadgets—just a sharp knife, cutting board, a large pot, sheet pans, and a few storage containers. Keep your veggies fresh by using airtight containers and paper towels. Cooked proteins typically last 3-4 days in the fridge. Any extras can be labeled and frozen until ready to use.

Step 3: Cook & Assemble

Set aside an hour or two each week to prep. Wash and chop veggies, cook proteins like chicken or beans, and prepare grains like rice or quinoa. A simple mix-and-match formula- protein, grain, veggies, and a sauce- makes planning a complete meal easier.

Time-Saving Tips

• Prep while watching your favorite show or listening to your favorite podcast.
• Cook grains while roasting proteins.
• Use frozen veggies when more convenient.
• Double and freeze meals for reheating on busy days.

Start small—chop veggies or cook one protein—then gradually build your routine. The time invested in meal prep will pay off throughout the week with less stress, healthier meals, and more time to spend with your family.