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Peanut butter and banana toast topped with Navitas Organics Chia Seeds.
January 7, 2020

3 Easy Steps to Master Meal Prep for the Whole Family

By following just three simple steps, you can totally crush it at meal prep each week, making both you and your family members happy.

By: By Alma Akras, RN, A Little Dough Author

The hustle and bustle of starting the school year coupled with the desire to maintain a healthy diet often leads to confusion around how to make it all possible, while still pleasing the picky eaters in your family! But, by following just three simple steps, you can totally crush it at meal prep each week, making both you and your family members happy, healthy and whole all year. Here's where to start:

1. Ask yourself and your family what you actually want to eat!

This is so important in making meal prep enjoyable and is especially worthwhile when you and your loved ones look forward to eating the food you prep. We're fortunate to have so many healthy ingredients to choose from, so we can be a little picky about the meals we choose to make.

Start by asking your family the following questions before your grocery haul and prep period:

  • What foods are you craving this week? Divide into the following categories: fruits, vegetables, grains, protein, sweet/savory snacks.

  • Do you need breakfasts on-the-go this week?

  • Does anyone need a packed lunch?

  • What will the weather be like? Lighter, refreshing meals can make us feel more energized in the warmer months, whereas hearty stews and stir-fry meals are more crave-worthy in the cooler months.

  • What’s in season? Eating produce in season is often more flavorful and affordable.

2. Purchase with a plan

Use what you learn from the questions asked above to come up with some healthy and satisfying recipes that will please everyone's palate. A good place to start is the Navitas Organics recipe section for a variety of delicious breakfast, lunch, dinner, snack, and dessert options to choose from!

A Simple Grocery Shopping Guideline:

  • Buy 2-3 types of fruits and vegetables that require no prep to snack on (except washing)—berries, apples, peaches, and bananas are easy-to-eat fruit options. Veggies like carrot sticks, snap peas, cherry tomatoes, and celery are also simple to grab and can be paired with a nourishing dip.

  • Purchase 2-3 types of nuts and seeds. Cashews, walnuts and almonds are great for snacking on and/or incorporating into meals for some crunch and flavor. Chia seeds and hemp seeds are also jam-packed with plant-based nutrients and super easy to incorporate into everyday recipes.

  • Protein: For plant-based proteins, I find tempeh, tofu, lentils, beans, and plant-based protein powders to be the most versatile.

    • Tip: Want to sneak more protein in without extra cooking? Navitas Organics Hemp Powder provides the perfect boost when mixed into almond butter!

  • Greens: If you’re short on time, purchasing precut greens can be a major helping hand in packing lunches or getting dinner on the table.

  • Dried Seasonings: Stocking up on dried seasonings is the secret to meal prepping! With a few varieties of seasonings, you can diversify the taste of your vegetables, proteins, and sauces to savor different flavors of the world. Adding seasoning is also a great way to cook with less salt because the food will be more flavorful, which is especially useful if anyone in your family is managing hypertension.

A few basic dried seasoning combinations:

  • Italian-inspired: Oregano, basil, rosemary, thyme, pepper

  • Mexican-inspired: Chili powder, chipotle powder, cumin, garlic, oregano, cinnamon

  • Mediterranean: Cumin, coriander, turmeric, paprika

Sweets: The sweet tooth may kick in at some point in the week, so you might as well be prepared with healthier options! For instance, having dates, nut butter, dark chocolate, dried fruit, and nuts at home will come in handy to satisfy sweets cravings. Check out these easy sweet treats and recipes linked below:

Storage: When doing your grocery shopping, make sure to stock up on the storage equipment you need in your household. Glass containers with lids are usually the best options as they reheat well and can even make for great lunch containers. Mason jars are also useful to store sauces, soups, breakfast parfaits, and on-the-go snacks.

3. Get organized, comfortable, and have fun cooking!

Cooking for the week or next few days might seem stressful, but you got this, and it can actually be enjoyable! These tips will help organize your meal prep (and maintain your sanity):

  • Write a list of everything you want to prep/cook and check items off as you finish them.

  • Clump your meal prep items together. For instance, if you’re preheating the oven, prep all of the items that will go into the oven first so they can be ready to bake. If you’re planning on roasting vegetables or baking muffins, prep those first so they are ready to go. When it comes to the stove, you may want to boil a dozen eggs, while cooking lentils, and/or searing chicken or tempeh so your attention can be in that area all at once.

  • Clean as you go! Cleaning up little by little helps prevent the mess from becoming too overwhelming. Plus, this gives you better oversight of what you’re cooking or have left to cook.

  • Have FUN and get the whole family involved! Since you will be cooking foods that everyone loves, give them more reason to get excited about what is being prepared. Put on your comfy clothes, turn up the music, and spend time with your people making delicious food!



Alma is a writer, food photographer and health enthusiast who earned a Bachelor of Science degree in Public Health from the University of Washington. She became a Registered Nurse through Seattle University to expand her scope within healthcare, as she felt the urge to provide guidance on how to support a healthy mind and body with ease—simply by getting back into the kitchen and cooking food!

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