With countless tasks and little time, it can be tough to make balanced, home-cooked meals for yourself and your family. That’s where meal prepping comes in. By dedicating just one day a week to preparing meals, you can, not only save time and reduce stress but also create pockets of freedom during your busy week.

For me, Sunday afternoons are my dedicated time for meal prep. I plan out what our family will need for the week, jot down some menus, and get started on preparing the basics. This ritual allows me to start the week with healthy, homemade food ready to go. Here’s how you can make meal prep work for you, along with some favorite ideas to inspire your own kitchen routine.

Benefits of Meal Prep for New Parents

1. Saves Time: Instead of cooking from scratch every day, you can cut down on
kitchen time and make mealtimes more efficient. With ingredients ready to go or
even full meals prepared, you’re able to focus on what matters most.
2. Reduces Decision Fatigue: Parenting requires so many decisions throughout
the day. Planning menus and prepping in advance means one less thing to worry
about, so you can approach meals with a relaxed mindset.
3. Allows for Healthier Choices: With a little planning, you’re more likely to
include nutritious options, giving both you and your kids balanced meals
throughout the week.
4. Creates Freedom: Having meals prepped allows for more spontaneous
moments—whether it’s family playtime, a relaxing bath, or simply catching up on
sleep.

Focus on Fresh, Wholesome Ingredients

When meal prepping, choosing whole, minimally processed ingredients ensures that each dish provides the best nutrition. Here’s how to elevate your meal prep with fresh, nourishing ingredients:

• Favor Fresh Ingredients Over Processed: Processed foods often contain
preservatives, added sugars, and unnecessary additives. Whenever possible,
select whole foods and fresh produce to enhance nutrient intake and avoid the
effects of refined ingredients on energy and mood.
• Read Labels Carefully: With countless names for sugar on ingredient lists, it’s
essential to check labels carefully. Ingredients like cane sugar, high fructose corn
syrup, and dextrin all refer to added sugars. A good rule of thumb is to choose
foods with fewer than six ingredients—anything beyond that is usually heavily
processed.
• Use Natural Sweeteners: When recipes call for a hint of sweetness, go for raw
honey, 100% maple syrup, or coconut sugar. These options are minimally
processed and have a gentler effect on blood sugar than refined sugar.
• Choose Whole, Ancient Grains: Instead of refined grains, consider ancient
grains like quinoa, spelt, and farro. They’re easier on digestion and offer more
vitamins and minerals than processed grains.
• Select High-Quality Oils: For cooking, use avocado oil or ghee, both of which
have high smoke points and retain nutrients at higher temperatures. For salads
and cold dishes, extra-virgin olive oil (EVOO) provides heart-healthy fats and a
delicious flavor.

How to Meal Prep for the Week

1. Plan Your Menus
Start by considering what you and your family will need during the week. Include a mix of breakfasts, lunches, and dinners, keeping in mind that some meals can be versatile or used in multiple ways. Here’s a look at how I approach planning:

• Think of Main Proteins: I like to roast a whole chicken on Sunday with potatoes.
It makes for an easy dinner and has enough leftovers to carry over into other
meals, such as soups or salads.
• Double-Duty Sauces: I prepare a big batch of tomato sauce loaded with
vegetables like carrots, celery, onions, and garlic. This sauce can serve as a
warming tomato soup with a grilled cheese sandwich or be the base for pasta,
bolognese, or pizza sauce.
• Prepare Grains: I cook a couple of grains for the week—usually a mix of quinoa,
farro, or basmati rice. These grains are great bases for salads, stir-fries, and side
dishes, so they offer flexibility across different meals.

2. Shop and Prep

Once you know what you’re making, create a grocery list to streamline your shopping. When you’re back home and ready to start cooking, break down your plan into manageable steps:

• Chop and Store Vegetables: Prepare veggies you’ll use throughout the week.
For example, dice carrots, celery, and onions in advance if you plan to use them
in multiple dishes.
• Cook in Batches: Dedicate time to cooking proteins and grains in bulk. For
example, roast the chicken and save the carcass to make a nutritious broth that’s
perfect for chicken soup or as a base for other meals.
• Store Properly: Store prepared foods in airtight containers in the fridge or
freezer. Label items if needed to keep everything organized.

3. Create a Flexible Plan for the Week

Having a loose plan can help, but flexibility is key. Here’s how I might approach a week of meals based on my Sunday prep:

• Sunday: Roast chicken with potatoes for lunch.
• Monday: Use leftover chicken and the broth from the carcass to make a hearty chicken soup for lunch, I usually add some fresh spinach for extra vegetables and iron.
• Tuesday: Serve the tomato and vegetable sauce as a soup with a quick grilled cheese sandwich. This works as a lunch or dinner option.
• Wednesday: Turn the tomato sauce into a bolognese by adding ground meat or lentils, and serve with pasta or over one of the prepped grains, like farro or rice.
• Thursday: Make a grain bowl using leftover quinoa, fresh veggies and add a protein like chickpeas or salmon. Add a quick homemade dressing made with EVOO and lemon for an easy, nutrient-rich meal.

Meal Prep Tips for New Parents

• Keep It Simple: Meal prep doesn’t have to be elaborate. Focus on versatile basics that can work across different meals, like the tomato sauce that doubles as soup or pasta sauce.
• Batch-Cook Key Ingredients: Proteins like chicken, beef, fish, or beans, along with grains like rice or quinoa, provide endless possibilities for weekday meals without needing to start from scratch.
• Use the Freezer: If you have extra portions, freeze them for later weeks. This gives you a head start on those weeks when you may not have time to prep. 
• Involve Your Partner or Kids: If possible, make meal prep a family activity. Little ones can help by washing vegetables, and your partner can pitch in with tasks like chopping or stirring.

Easy Meal Prep Recipe Ideas

Here are some additional meal prep recipes that work well for new parents and
families:

• Overnight Oats: A quick breakfast option that can be customized with fruits, nuts, and seeds, you can use yogurt, almond, or oat mild or plain dairy options.
• Vegetable Frittata: Bake once and portion out for breakfasts or lunches throughout the week.
• Sheet Pan Veggies: Roast a variety of vegetables on a sheet pan to serve as sides or add to salads, grain bowls, or pasta dishes.
• Stir-Fry Kit: Pre-chop veggies and store them together, ready to toss with a protein for a quick stir-fry.

Meal prepping as a new parent is a game-changer, offering a way to reclaim your time and provide wholesome, balanced meals for your family. By focusing on fresh ingredients, reading labels, and making nutritious choices, you’re investing in your family’s health and well-being while creating moments of calm during the week.

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