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Healthy Meal Prep: 8 Ways To Cook Your Way to Better Health (even if you're busy!)

Published On: March 3, 2024

A woman cutting a cabbage on a cutting board

When people ask me, “What is the best thing I can do to start living a healthier lifestyle?” My answer is: start by cooking more meals at home. 

Home-cooked meals are more nutrient-dense and have fewer calories, not to mention you get to control the quality and quantity of cooking oil, salt, sugar, etc. 

I think that’s obvious, but a study from Johns Hopkins University published in 2015 backs it up. 1

The study showed that home cooks consume fewer calories and less sugar. Interestingly, people who usually cook at home also tend to consume fewer calories when they do eat out.

We’re all busy, and cooking takes time. As a working mom of three, I get it. 

But, with some simple organization, planning, and hacks, you can have delicious, nutrient-dense meals on the table in as much time as it would take to go to a restaurant or wait for takeout. 

Here’s how to accomplish this while keeping your day job (and sanity) plus the benefits of cooking at home.

15 Benefits of Cooking at Home

There are so many physical, mental, and even emotional benefits to cooking at home, especially if you’re healing from chronic illness and/or have a family to feed.

Many of these benefits are backed by science and thousands of years of common sense.

Here are 15 inspiring benefits of cooking at home.

    1. You save time. Yes, it’s true! We’ll cover more on this later.
    2. You’ll save money. This is especially true for those of us interested in eating whole, organic foods.
    3. You’ll avoid unhealthy oils. Most restaurants cannot turn a profit by cooking with high-quality fats, like coconut oil, grassfed butter or ghee, and high-quality olive oil unless they charge a premium. Therefore, you’re likely getting a big dose of pro-inflammatory refined seed oils, which will not help you heal or live a healthy lifestyle.
    4. You’ll avoid added sugar. Sugar makes things taste good. Therefore, you’ll find a lot of it in prepared and restaurant foods.
    5. You’ll nurture your children’s sense of security and development. There have been loads of studies showing the importance of regular family meals for healthy childhood development, family bonding, and creating a sense of security. Your kids deserve this time, and so do you!2 
    6. Cooking and preparing food at home encourages children to eat healthier foods. Research has validated this. 3 I also recommend getting them involved with the cooking when you’re up for it, as this has shown even more benefits.
    7. Research has shown cooking at home promotes various aspects of health and psychosocial outcomes in youth, including less obesity, decreased risk for eating disorders, and increased academic achievement.4
    8. You’ll eat less calories. As mentioned in the introduction, those who cook at home eat fewer calories when eating at home and when eating out.
    9. You’ll eat less sodium. I’m not anti-salt and believe high-quality, mineral-rich salt has a place in a healthy diet. However, prepared foods are incredibly high in sodium, and too much sodium isn’t good for anyone.
    10. You’ll eat less pesticides, herbicides, and fungicides. Most restaurants do not serve organic food. Cooking at home allows you to control the types of foods that you eat and helps save money so you can better afford organic naturally-grown foods.
    11. You’ll reduce your chances of picking up food poisoning or food-borne illness. Food prepared at home is less likely to become contaminated with food-borne bacteria (or a virus from someone sneezing!) than mass-produced prepared foods.
    12. Cooking at home is good for the soul. There’s just nothing like the comfort that comes from the smells and experience of home-cooked food. In my opinion, it’s one of the highest forms of self-care.
    13. You’ll avoid GMO ingredients. More and more foods are genetically modified these days (which means they wind up doused in pesticides from the inside out), especially foods used in restaurants like cooking oils, corn, soy, and conventionally-raised meats that are fed GMO feed and hay. Cooking at home lets you avoid these ingredients.
    14. You’re less likely to develop Type II diabetes and/or obesity: Research has shown those who cook at home have a much lower risk of these all-too-common diseases.5 6 7 
    15. You reduce waste. Leftovers can be saved without a disposable to-go container, and resources conserved by staying home.

1. Take 10 Minutes to Make a Meal Plan

Meal planning may sound like a lot of work, but it doesn’t have to be. 

And, when done right, it will save you tons of time, and brain power, in the week ahead.

Think about it. We’re all busy with a million little details and to-dos running through our heads on a daily basis. 

Meal planning takes the meal aspect out of your head and onto paper, a chalkboard, an app, etc., freeing up more brain power for other tasks.

Every weekend, I sit down for 10 minutes and think through our meal plan for the week. 

I plan ahead for the days when I work late or when our kids have after-school activities. 

Some people like to plan all their meals, breakfast, lunch, and dinner. 

I tend to stick with planning dinners, which often trickles over to what we’ll have for lunch, and figure out the rest as we go.

To make mornings run more smoothly, I keep a list of “Healthy Breakfast Ideas” on the fridge. That way, after I’ve had some “me” time with my morning coffee and Infrared PEMF mat, I can easily get breakfast ready without a mental struggle.

Once you have your meal plan down, you can create your grocery list for the week. 

You can use a pen and paper or a spreadsheet, but apps like RealPlans make meal planning even easier and help with recipe ideas and keeping track of grocery lists.

Also, don’t be afraid to simply repeat a previous week’s meal plan.

Some people love planning a whole month or two weeks of meals, for example, and then just repeating that same cycle over and over.

Others find simplicity and inspiration in designating a specific type of meal for every day of the week, and then filling in the specific recipe during weekly meal planning.

For example,

  • Monday: Soup or Stew Night (Chilis, Italian wedding soup, beef stew, lamb tagine, chicken and vegetable soup, lentil sausage soup, etc.)
  • Tuesday: Taco Night (taco bowls, taco salads, tacos, fajita salads, etc.)
  • Wednesday: Grilling Night (grilled chicken, meat, veggies, sausages, etc.)
  • Thursday: Breakfast for Dinner Night (frittata, scrambles, bacon, sausage, fruit salad, roasted veggies, almond flour pancakes, breakfast tacos, banana bread waffles, etc.)
  • Friday: Casserole Night (keep it healthy, sans the ultra-processed condensed soups)
  • Saturday: One-Pot Meal Night (put your InstantPot or slow cooker to work on bolognese, curries, ribs, beef or chicken stew, etc.)
  • Sunday: Roast Night (roast chicken, beef, lamb, pork, potatoes, veggies, etc.)

There are many ways to approach this that make things ultra simple. Choose the one that works best for your organizational style and your family.

I’ve shared some of my weekly meal plans on my Instagram and Facebook accounts. 

2. Get Inspired With Your Meals

When I put a meal plan together, I follow this plate set-up formula: 

  • Clean protein
  • Non-starchy vegetables 
  • Plant-based starchy carbohydrate

I start with my protein and let that inspire the rest of the meal. 

In other words, my protein choice is the star of the show, with delicious non-starchy vegetables that pair well with it. 

I always include some sort of starchy vegetable or carb (because I have three growing kids!), but the amount I eat depends on how active I’ve been that day.  

I also find inspiration by thumbing through a favorite cookbook each week, following health-conscious food bloggers, and recipe-swapping with friends and colleagues. 

Ultimately, I keep things simple, especially during the week, often rotating the same favorite dishes every week or two.

Children typically like predictability and simple foods, and it makes it easier on the meal planner and cook too.

3. Keep Your Meals Simple

As I’ve mentioned previously, during the week, I keep things simple. 

I might use my wok to quickly prepare a vegetable that pairs with an easy recipe like Whole Roasted Chicken With Onions And Potatoes. 

Sometimes, I whip out my Instant Pot or slow cooker (try this recipe for Slow Cooker Chicken Chili). 

Good, clean food doesn’t have to be complicated. 

And remember, you can get help from the grocery store by buying pre-prepared vegetables like riced cauliflower, broccoli slaw, pre-chopped onion and brussel sprouts, etc.  

This saves time when you’re in a pinch.

One of my favorite, nutrient-dense, but FAST recipes utilizes a bag of broccoli slaw, one chopped onion, two cans of chopped tomatoes, one jar of tomato sauce, and ground turkey. 

It’s a low-carb version of spaghetti that’s ready in about 15 minutes (with very little or NO clean up).

There are also many versions of prepared cauliflower rice (Mexican, Thai, etc.) that can be quickly paired with a clean protein and additional starch (if desired), like basmati rice, and served up bowl-style.

When buying any prepared vegetable mixes, look for those made without highly processed seed oils (canola, corn, cottonseed, soybean, etc.).

4. Cook Your Meals in Big Batches

I make big-batch recipes at least once a week. 

This doesn’t take much more time but saves you an entire block of meal prep time at a later date.

I double or triple the recipe anytime I make soups, sauces or curries, meatloaf, or meatballs (like my giant batch of Bolognese, or my favorite Red Curry Carrot Soup).

We eat leftovers often and pack up smaller portions for lunch.

You can also freeze the extras for a pre-done meal at a later date.

Even if I don’t double or triple an entire recipe, I usually at least double or triple the amount of protein I’m making (grilled chicken, shredded beef, taco meat, etc.). 

This way, I can save it and use it over leafy greens for lunch the next day or as a part of a healthy, after-school snack for my kids. 

I figure if I’m going to dirty a pan, I might as well make a bunch extra, which means less cleanup over the week.

Speaking of less cleanup, if I have my cutting board out and am preparing vegetables for a recipe, I clean and prepare the rest of the vegetables to store in the fridge for a later meal or snack.  

For example, if my recipe calls for a few stalks of celery and one green pepper, I clean and prepare the whole bunch of celery and any other peppers I have in the veggie drawer.  

I use the portion I need for my recipe now and save the rest in a glass container with a paper towel (which helps keep the veggies fresher for longer).  

These come in super handy for salads and snacks, especially when everyone’s starving for dinner and needs a little something to take the edge off before dinner.

You’d be surprised how quickly kids will scarf down some veggies if you put them out on a tray an hour or so before dinner. 

Plus, this makes it easy to snack healthy for the grownups too. Big batches of soup and sauces freeze well in mason jars as long as they aren’t overfilled. 

Leave 1 inch of headspace to allow for expansion.

5: Utilize the Freezer for Your Meals

The idea of making a bunch of freezer meals can sound like a real chore on a Sunday afternoon!

I don’t do this. 

As previously mentioned, when I cook big batches, I freeze any extras (stored in glass, not plastic). 

Many places also have prepared freezer meals that are free from harmful ingredients.

One of the online freezer meal services I like is Paleo On The Go. These aren’t big enough for a family, but it’s an easy heat-and-eat option for my lunches.

While it’s not homemade, it comes pretty close. 

As long as I have a plan, I can have something defrosting while I’m at work.

6. Stay Organized

I used to file my go-to recipes on my iPhone, under the Evernote App. These days I just head over to My Website and get them there.

My favorite app to keep track of the groceries I need and organize my meals is RealPlans.

You can keep track of everything on your grocery list, get meal planning inspiration from over 2000 healthy recipes you can customize for your dietary needs, and check it all off as you shop.

Pen and paper work too, but digital tools, like RealPlans are awesome for staying organized and efficient.

7. No Time to Shop for Groceries? Order Online

These days, I do most of our grocery shopping online. 

Yes, I love going to the natural foods store and farmer’s markets to hand-pick my food, but in this season of life, I just don’t have the time.

A few of my go-to resources for healthy staples are: 

  • Shopping online through Whole Foods/Amazon. They have everything I need, including gluten-free and paleo options and lots of organic produce, and it’s all in one place.
  • Wild Pastures is my go-to source for a monthly delivery of 100% American-raised pastured meats. 

They offer custom boxes of beef, chicken, and pork delivered right to my door at a fraction of the cost of most natural food stores.

Use this link to get 20% off for life plus $15.00 off your first box and free shipping.

  • Thrive Market is a great place to get discounted items up to 50%, and it’s easy to Order Online or using their mobile app. 
  • Instacart will shop for what you specify at the store(s) of your choice (Whole Foods and Costco!) and deliver groceries to your home or work. 

You can also pick your order up at select locations. 

Building a cart is easy, and you can even search specifically for gluten-free and organic items. 

It’s likely less expensive than you think and will save you a few hours at the grocery store, so you can use that time for meal preparation.

8. Try These Top 10 Dr. Maren & Team-Approved Weeknight Recipes

I asked my team (health-conscious women, nutritional experts, and working mamas) to put together some of their favorite weeknight recipes. 

Here are 10 of our favs from a few of our favorite chefs:

  1. Chicken Fajitas by Primal Gourmet
  2. Korean Skirt Steak by Bobby Flay
  3. Buffalo Chicken Ranch  by 40 Aprons
  4. Paleo Eggroll Soup by Unbound Wellness
  5. Slow Cooker White Chicken Chili by The Real Food Dieticians
  6. Instant Pot Chicken Tortilla Soup by Zen Belly
  7. Creamy Sausage Potato Soup by Food by Mars (Tip: double the recipe and use a can of coconut milk instead of making her cream sauce)
  8. Keto Meatballs by Tastes Lovely (Tip: serve with gluten-free noodles, zucchini noodles, or spaghetti squash)
  9. Easy Weeknight Bolognese by The Modern Proper (Tip: leave out the cream, and serve with gluten-free noodles, zucchini noodles, or spaghetti squash)
  10. Easy Chicken or Pork Fried Rice by Iowa Girl Eats (Tip: use 6+ eggs and double the meat and use a whole bag of organic frozen veggies) 

Have a favorite to share? Pop over to Instagram, and let’s keep this recipe train rolling!

You Can Cook Your Way to Better Health!

Cooking healthy food at home is completely possible and easy, provided you plan ahead. 

Even if you have a job…or many jobs (like me and my team!).

If you’re still not feeling up to the task, start small. 

Even 2-3 home-cooked meals a week are better than none (this study says so, too!).

Despite a busy lifestyle, I manage to cook most of my family’s meals at home, and I hope to inspire you to do the same. 

As Hippocrates wisely said, “Let food be your medicine and medicine be your food.”

Looking for Help Uncovering the Root Cause of Your Symptoms & Implementing Healthy Eating?

Nutrition plays a pivotal role in our bodies' ability to heal. Yet, there's not a one-size-fits all.

This can make figuring out "the perfect diet" feel impossible, especially if you're trying to get to the bottom of mysterious symptoms or chronic disease.

In our practice, we place a heavy emphasis on individualized nutritional recommendations while we seek to uncover the root cause of symptoms.

If you’re in my tri-state area (Colorado, Michigan, or Texas) my team and I would love to hear from you.

Click Here To Learn More About Our Functional Medicine Approach And How To Apply To Become A Patient.

For everyone else, I’d love to stay connected Via Instagram or through our Monthly Newsletter.

  1. http://journals.cambridge.org/action/displayAbstract;jsessionid=06A4A755CBEFD3A1E5F3E69166DF944E.journals?aid=9671907&fileId=S1368980014001943
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915304/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6768385/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551272/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7915304/
  5. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4933392/
  6. https://pubmed.ncbi.nlm.nih.gov/30218282/
  7. https://www.ajpmonline.org/article/S0749-3797(17)30023-5/fulltext