Meal Prep Your Way to a Healthy Weight

— Written By
en Español

El inglés es el idioma de control de esta página. En la medida en que haya algún conflicto entre la traducción al inglés y la traducción, el inglés prevalece.

Al hacer clic en el enlace de traducción se activa un servicio de traducción gratuito para convertir la página al español. Al igual que con cualquier traducción por Internet, la conversión no es sensible al contexto y puede que no traduzca el texto en su significado original. NC State Extension no garantiza la exactitud del texto traducido. Por favor, tenga en cuenta que algunas aplicaciones y/o servicios pueden no funcionar como se espera cuando se traducen.

English is the controlling language of this page. To the extent there is any conflict between the English text and the translation, English controls.

Clicking on the translation link activates a free translation service to convert the page to Spanish. As with any Internet translation, the conversion is not context-sensitive and may not translate the text to its original meaning. NC State Extension does not guarantee the accuracy of the translated text. Please note that some applications and/or services may not function as expected when translated.

Collapse ▲

Something very exciting when you work in the health field is seeing how interested people are becoming in taking control of their health and learning more about the foods they are consuming. A current health trend that has gained lots of popularity is meal prepping. According to, “meal prepping is simply preparing some, or all of your meals ahead of time. It’s like having those TV dinners that you would purchase from the store, except that you prepare them yourself, with better, healthier and unprocessed ingredients.”

Meal prepping is a great option for people, since as they say, “you can’t outwork a bad diet”. It reduces the time, energy, money, and stress around eating. By spending a few hours prepping all, or most, of your meals for the week you can save extra trips to the grocery store or restaurants. Plus, eating in more often can save you lots of money over time! Lastly, by meal prepping, you have much more control over what you are eating. When you eat out, you can’t control the portion sizes that are put on your plate and you don’t always know how much added sugars, salt, and bad fats are there. By making it yourself, you can not only make it healthier, but you can also make it how you want it!!

Again, the goal of meal prepping is to have something that is healthy and ready to go when you are hungry so you don’t grab for that candy bar or roll through the drive-thru. Great methods of cooking in bulk for your meal prep include using instant pots, air frying, crock pots, one pot or one pan recipes, sheet pans, grills, and blenders. There are tons of options so that you don’t have to get bored eating the same thing!!

Do remember, that if you are aiming to control your weight or even lose weight, portion control is key! You can quickly portion meals by using your hand. Your fist is about the size of a cup, the palm of your hand is about the same size as 3oz of meat, chicken, or fish, your thumb is about the size of 1oz of cheese, and a small handful of nuts is about 1 oz. If you want to be even more specific you can always use measuring utensils or a food scale.

If you are just getting started, you may want to keep it simple (i.e. rice, steamed veggies, and grilled chicken). However, as you meal prep more and gain confidence, I encourage you to get creative with your recipes to prevent getting tired of them. Meal prep doesn’t have to be boring!

Lastly, don’t forget about the importance of food safety. When you are cooking in bulk you do want to make sure that the food is getting cooled quickly and eaten within a few days to prevent spoilage. For more information regarding healthy cooking and food safety, contact your local Family and Consumer Sciences Agent, Hayley Cowell at or 704-983-3987.