The new year is a perfect time to reset routines, especially when it comes to feeding your family. Between school, work and extracurriculars, getting dinner on the table is always a juggling act.
Meal prepping is your secret weapon to stress less and eat better — even sneaking in those extra veggies kids (and adults) need. Here’s how to get started:
Start with a Plan
Meal prepping begins with a game plan. Take a few minutes over the weekend to map out meals for the week.
- Go theme-based: Taco Tuesday, Pasta Night, Soup Sunday — it simplifies choices.
- Mix and match: Prep proteins (like grilled chicken), starches (like rice or quinoa) and veggies (like roasted broccoli or sautéed zucchini) that can work in multiple meals.
Make Veggies Disappear
Worried about picky eaters? Sneak those veggies into dishes they already love:
- Pasta sauces: Blend cooked carrots, zucchini or spinach into marinara sauce.
- Mac and cheese magic: Add puréed butternut squash or cauliflower to the cheese sauce.
- Muffin tin wonders: Bake egg muffins with finely chopped spinach or bell peppers.
Prep Your Way to Success
Meal prepping doesn’t mean spending your entire Sunday in the kitchen (unless that’s what brings you joy). Here’s how to save time:
- Batch it up: Cook soups, stews or casseroles in large portions and freeze leftovers.
- Chop and store: Wash and chop fresh veggies ahead of time for quick snacks or stir-fries.
- Pre-portion snacks: Create grab-and-go bags of trail mix, sliced apples or carrots with hummus.
Keep It Fun
Invite your kids to join in! They can pick a veggie to try each week or help prep ingredients. Getting them involved makes them more likely to eat what’s served.
With a little planning and a few tricks, you’ll start the year strong with meals that fuel your family and make weeknights a breeze.
