Meal Prep Secrets from a Meal Prepping Expert

*Disclosure: This post may contain affiliate links and I may earn a small commission when you click on the links at no additional cost to you. I only recommend products I use myself and all opinions expressed here are my own.

Meal prep can be a game-changer when it comes to making healthy, delicious meals quickly and easily. But mastering the art of meal prep takes practice.

If you're wondering how to become a pro at cooking your own meals in advance, I’m sharing everything you need to know - all my tried and true secrets that I learned through my years of being a meal prep chef. These tips will have you feeling like a professional chef in no time.

Whether you're just getting started with meal prep or already seasoned in the kitchen, these tips are designed specifically for busy modern cooks looking for convenient recipes that don't sacrifice flavor. So get ready – let's explore the ins and outs of becoming a successful at-home cook!

Time-Saving Meal Prep Tips

Take Shortcuts Where You Can

I take shortcuts wherever I can. Pre-cut veggies? Yes, please! Raw thinly sliced chicken for cutlets? Sign me up! And don't even get me started on ready-to-use sauces and dressings. Something else I always have on hand in the freezer is mirepoix. This French holy trinity of diced onions, celery, and carrots is a lifesaver when it comes to flavoring your favorite dishes like my chili recipe. Trust me, once you take that shortcut, you'll never go back to chopping those veggies by hand again.

Clean as You Go

Meal prep can be a daunting task, especially when you're trying to make sure everything is tidy and clean. Possibly my best tip for you is to clean as you go! Yes, you heard me right. Whenever you feel like your kitchen is becoming a battlefield of utensils, pots & pans, take a break and “ASSESS THE MESS.” You'll be surprised how much easier it is to cook when everything is tidy and organized.

Organizational Meal Prep Tips

Organize Your Kitchen

Meal prep can be difficult with a cluttered and disorganized kitchen. Have you ever felt like cooking wasn’t even worth the hassle. You’re having to move that heavy stand mixer just to get to the utensil you need to make chicken. You can avoid this with my signature method, “The Smooth Move Method,” I teach you exactly how to execute this inside of my group coaching program called Modern Meal Prep! Trust me, meal prepping will be a breeze with all your ingredients and cooking tools when things are more accessible!

Upcycle Your Jars

Upcycling your glass jars is a great way to easily take your meal prepping game to the next level. Not only are you reducing waste, but you can also create beautiful and functional storage containers for all your prepped ingredients. It’s so easy to do, too! Make sure to soak those jars in some very hot, soapy water to get them squeaky clean. Then, if you're like me and struggle to peel off those pesky labels, grab some Goo Gone or alcohol to help rub off the excess glue. With your jars all prepped and ready to go, it's time to get creative with your meal prep!

Consolidate and Condense

Meal prepping is a time-saver, we all know that. But have you ever noticed how quickly those meal prep containers take over your fridge space? It's like they're multiplying! There's a solution to this fridge clutter madness. When you're halfway done with that meal prepped goodness, transfer the rest to a smaller container. Not only will this free up some space in your fridge, but it's also a great way to reduce food waste.

Stock Up on Stasher Bags

Meal prep just got a whole lot easier with Stasher bags! These reusable and food-safe non-plastic bags are incredibly durable and last forever. Say goodbye to flimsy plastic bags that rip and tear, and say hello to your new best friend in the kitchen. No more fussing with bulky containers. I have 56 Stasher bags and have been collecting them over the past 6ish years. The money you’ll save over time is worth the upfront investment! I use them for everything! You can even bake with them! They are the ultimate solution for all your meal prep needs. Trust me, once you try them out, you'll wonder how you ever survived without them.

If you’re loving these organizational tips, be sure to check out my spring cleaning series where we dive into why organizing your fridge is worth the time, the best way to organize your freezer, and 3 options for organizing your spice cabinet.

Flavor Focused Meal Prep Tips

Mayo Makes Everything Taste Better

Whoever said "Mayo makes everything better" was spot on. When it comes to mayo, Kewpie is my go-to brand. Not only does it add a creamy, tangy flavor to sandwiches and salads, but it also works wonders in the kitchen. One of my favorite ways to use Kewpie mayo is adding it to turkey or chicken burgers and meatballs! The fat in the mayo helps the burgers and meatballs stay juicy even after being frozen! It's a true chef’s secret! Plus, Kewpie mayo is so versatile that it can be used in a variety of meal prep recipes that will leave you feeling satisfied and happy.

Don’t be Afraid to Substitute Ingredients

Are you tired of reaching for an ingredient when meal prepping only to realize you're all out? It can happen to the best of us, even me!! But did you know that many ingredients can be easily substituted. For example, corn starch, arrowroot, tapioca, and even potato starch all do the same thing - they are typically used to thicken sauces, soups, and stews. That's right! These thickeners are interchangeable and can save you from a last minute trip to the grocery store. Plus, it's always thrilling to experiment with new ingredients and find the perfect substitute for your go-to recipes. So go ahead, be bold, and try subbing one of these next time you need a thickener!

Shred Up Some Brussels for the Week

Who knew that brussels sprouts could be so versatile and delicious? Roasting shredded brussels sprouts is an absolute game-changer! Not only are they amazing when eaten warm on their own, but they also make a delicious addition to any salad. Whether you're prepping your meals for the week, or just looking for a new way to enjoy this leafy green vegetable, shredded roasted Brussels sprouts are the answer. Trust me, your taste buds will thank you.

If you love these meal prep tips you will really love my Modern Meal Prep where we dive deep into how to build a sustainable meal prep routine in a modern way and you’ll learn even MORE of my best kept secrets!

If you’re looking to have lots of fun in the kitchen while also getting your meal prep done with the Feed Your Sister community and me, your meal prep coach, be sure to sign up for a Prep & Party!

Meal Prep Tools

Your Broiler, Every Oven Has One

Most people don’t even know where their broiler is and if they do, they’ve never used it! But I actually love using the broiler, its like an indoor BBQ, with all the grilling char and taste! With my DIY Shawarma spice mix, you can take your chicken thighs, salmon or kofta beef or lamb kebabs to new heights and give your taste buds a much-needed kick of flavor. Imagine taking a bite of perfectly charred chicken without even turning on the BBQ! Give it a try, but remember to always keep an eye!

Use an Outdoor BBQ Grill

Who doesn't love a good outdoor BBQ? Not only is it the perfect excuse to soak up some sun, but it's also hands-down the easiest meal prep option out there. Especially during peak grilling season, you can whip up some deliciously grilled proteins, veggies, burgers, and corn in no time. And the best part? There's hardly any clean up required! Just sit back, relax, and enjoy your grilled creations. Fire up that grill and get ready for a fun and flavorful meal prep experience.

Use Parchment Paper

Cooking can be a real hassle, especially when you're trying to meal prep for the week ahead. But there's a little secret to making your life in the kitchen a little bit easier - parchment paper! It's perfect for those of us who want to cut down on the dishes we have to scrub at the end of the night. But here's the thing, if you're a person who craves that satisfying crunch of crispy veggies, you might want to steer clear of the parchment paper. It's like choosing between convenience and crispy goodness, and let's be real, that's a tough choice to make. So, what's it going to be? Clean up or crunch? The choice is yours.

Sheet Pans are Essential

Have you ever tried meal prepping but your sheet pans just couldn't handle the heat or even worse, warp? Well, fear no more! Restaurant quality sheet pans are not only affordable but they are also the best. Plus, let's not forget about my favorite heavy-duty trusty USA pans. These heavy duty sheet pans won't warp on you like some of those fancier brands. So go ahead and prep those meals without worrying about your sheet pans giving out on you halfway through cooking. With these bad boys, you'll be a meal prep pro in no time!

Meal Prep Cooking Tips

Rotate Your Food as It Cooks

Tired of pulling out unevenly browned dishes from your oven? The solution is simple: rotate, rotate, rotate! You may have tried everything from setting timers to adjusting temperatures, but sometimes all it takes is a good spin to evenly brown your meals. Whether you're roasting veggies or baking a golden brown turkey, rotating your dish halfway through cooking can lead to evened out crispy edges and perfectly cooked centers.

Prep Fish and Shrimp the Easy Way

Are you tired of ending up with a stovetop covered in oil splatter? Me too! Let's face it, trying to perfect searing fish can be messy and frustrating, especially if you don't have the right cookware. It’s usually a sticky situation, if you know what I mean. Luckily, there are easier ways to cook your fish without sacrificing flavor. Roasting at high temperatures or broiling your fish fillets not only saves you the headache of cleaning up after yourself but also ensures that your fish is cooked to perfection.

Shrimp on the other hand is best done with a quick and easy pan fry! Shrimp is the perfect addition to any recipe like my Spicy Shrimp Salad. It’s one of my faves and full of flavor, especially if you like a little heat!. I always keep a bag of raw cleaned shrimp in my freezer, they thaw so quickly too! Perfect for a quick end of the week dinner once all your meal prepped food has been consumed!

Cook Chicken to Perfection

Chicken breast is a popular protein and is included in most of my client’s meal plans. They are super easy to prepare! All you need to do is spice them up and give them a good sear! Sure, there may be a little grease splatter, but it's worth it for that crispy texture and delicious taste. Don’t worry about cooking it all the way through on the stovetop. Pop it in the oven to finish cooking until it reaches an internal temp of 165 degrees. If you are someone who always overcooks chicken and it’s inedible and dry you should try my recipe for Perfectly Cooked Chicken Breast! It comes out perfect every time! And buy yourself a meat thermometer, that definitely helps too! No more chewy dry chicken!

Meatball Tips

Did you know that making meatballs could be so easy and fuss-free? The secret is out, my friends! You don't really need to sear them in a pan first unless you feel like it. What I do instead is simply toss them in into a flavorful sauce raw, and allow the stove to make the magic happen! Or if you're wanting to eat them sans sauce, you can just pop them in the oven for 10-15 minutes at 400 degrees. It's the perfect meal to always have stashed away in your freezer for those nights you don’t feel like doing any cooking!

Burger Possibilities are Endless

Burgers are another great option for meal prep and can be cooked in so many ways. Mix up some ground turkey or chicken with your favorite spice mix and voilà! And guess what? You don't even need a grill. Pop those babies in the oven at 400 degrees for 15-20 minutes, flipping halfway through.

If you're looking for that perfectly charred crust and beef is more your thing, throw those patties on the BBQ or a cast iron pan and smash them down for that oh-so-craveable smash burger. Add your favorite toppings and you’ve got a super easy weeknight meal that also makes great leftovers.

For even more amazing recipes and meal prep tips check out Everything but the Kitchen Sink. This e-book isn’t just another boring cookbook, it’s a complete roadmap for how to plan, prep, and plate so that you can save money, stress less, and get that precious time of yours back!

Meal Prep Freezing Tips

Batch Freeze Items

Preparing meals in advance can be a total game changer, especially when life gets hectic. It's always a good idea to have a few go-to options readily available. For me, that means always having a batch of turkey burgers and turkey meatballs in the freezer, as well as some shredded chicken on standby. These versatile options can be easily reheated and added to salads, pasta dishes, or sandwiches, making them perfect for a quick and healthy meal.

If You Can Cook It, You Can Freeze It!

With the power of your freezer, the options for your weekly meal prep are endless! From leftover casseroles to fresh fruits and veggies, you can freeze literally ALMOST anything! So go ahead and make that extra serving of lasagna or take advantage of that BOGO deal on berries at the grocery store. Just pop them in the freezer and you'll have pre-prepped meals and snacks ready to go all week long. It's the ultimate time-saver and it’s easy as freeze, thaw, and enjoy!

Stock Up on Frozen Garlic and Ginger

Do you ever find yourself cooking a meal and realizing you're missing that key ingredient that really brings the flavor? I have the solution: frozen garlic and ginger cubes, or pre-minced jars. These little cubes of flavor are the secret ingredient to making any dish taste like it's been cooking for hours. And you know where you can find them? Fresh Direct and Trader Joe's both sell these amazing Dorot cubes that make cooking a breeze. No more peeling and chopping for hours on end. Just pop a cube or two into your dish and voila, instant burst of flavor.

Needing a little extra help to organize your kitchen? Our Kitchen Revival service transforms your kitchen into a functional and organized space. Book a call HERE to hit the reset button in your kitchen.

If you like this blog, let us know in the comments below! Cheers, friends!