Ingredient Prep Made Easy + Meal Plan

If you’re looking to make cooking more convenient without the commitment of traditional meal prep, ingredient prep might be exactly what you need.

Unlike meal prep, which often feels like an overwhelming task, ingredient prep is a faster, more flexible way to set yourself up for success in the kitchen. This approach allows you to save time and eat well, without making the kitchen feel like a second job.

In a moment, I’ll break down the benefits of ingredient prep and show you how to incorporate it into your routine—effortlessly!

What is Ingredient Prep?

Ingredient prep focuses on getting basic components ready to be quickly assembled into meals, rather than preparing entire dishes in advance.

This means you might wash or chop vegetables, prep your protein, or make a marinade, so they’re ready to go when you need them.

Think of it as prepping the 'building blocks' that make throwing together a meal easy, rather than prepping each dish from start to finish.

Why Choose Ingredient Prep Over Meal Prep?

Here’s why it works so well:

• Unlike meal prep, which can take hours, ingredient prep can take as little or as much time as you like.
• With ingredients ready, you can decide what to make based on what you’re craving that day or your schedule- it offers more flexibility than meal prep.
• When entire meals are pre-made, you’re often stuck eating the same thing even when you're not in the mood whereas ingredient prep keeps things interesting and your dinner menu less rigid throughout the week if that's what you prefer.

Step-by-Step Guide

Let’s dive into how to get started with ingredient prep. Here’s a step-by-step guide:

Step 1: Map out a simple meal outline for the week

Unlike meal planning, ingredient prep doesn’t require you to know exactly what you’ll eat every day. Instead, identify a few meals you’d like to make during the week. For example, if you know you’ll want stir-fries, salads, and a casserole dish, you can prepare versatile ingredients that work across all of these.

Step 2: Make a list of main ingredients

Once you know the types of meals you want, make a list of main ingredients you’ll need. This might include:

• Proteins
• Grains/Pasta
• Vegetables
• Healthy Fats (i.e. extra olive oil, avocado)
• Flavor Additions (i.e. seasoning blends, fresh and dried herbs, garlic, onion, citrus)

Step 3: Get ingredients prepped in one-go

Take 30 minutes or less to prep some ingredients in advance

Here’s how:

• Chop Vegetables: Slice or dice vegetables as needed, and store each in airtight containers for quick access.

• Prep Proteins: Wash, pat dry, season, and store proteins in airtight containers overnight. If you have extra time, cook them ahead by grilling, baking, searing, sautéing, or pan-frying.

• Cook Grains: Prepare a large batch of rice or other grains, let cool, and store in containers. Rice tends to get hard after a couple of days in the fridge so keep this in mind if cooking it several days in advance. A quick fix is to splash a couple of tablespoon or so of water over the rice before heating to soften it up.
• Marinades and Dressings: Prepare and store marinades or dressings in small containers or mason jars, ready to grab and use.

Step 4: Store ingredients correctly

Proper storage helps maintain freshness throughout the week. Use airtight containers and consider adding a clean paper towel to veggies to absorb moisture to keep them crisp.

Store proteins separately from other items to avoid cross-contamination, and keep sauces or dressings in small containers.

Quick Meal Ideas Using Prepped Ingredients

With your ingredients ready, you can mix and match to create meals in minutes!

Here are a few ideas:

1. Easy one-pot dish: Toss protein into a pan with your favorite sauce for a quick dinner, like these Easy Stove Top Chicken Thighs you can serve over rice.
2. Salads: Grab a handful of leafy greens, prepped veggies, and a protein. Add a dressing, and you’ve got a fresh salad in minutes, like this Chicken Strawberry Walnut Salad or this Basil Pesto Pasta With Veggies (No Pine Nuts)
3. Quick casserole: Use pre-made chicken ravioli with a flavorful marinara sauce layered with shredded mozzarella cheese, like this Cheesy Oven Baked Chicken Ravioli.

Ingredient Prep Tips to Keep It Simple

• Keep your pantry stables stocked: Always have your favorite seasonings, sauces, chicken and beef broth, and other condiments on hand to add creativity to your dishes.
• Use Clear Containers: This helps you quickly see what’s in your fridge.
• Avoid Over-Prepping: Only prep what you’ll realistically use within the week to prevent waste, exhaustion, and overwhelm.

Ingredient prep is the ultimate way to simplify cooking without committing to hours of meal prep. By focusing on prepping ingredients rather than whole meals, you’ll have the flexibility to enjoy a variety of fresh dishes throughout the week without the stress.

With a few small steps, you’ll discover how easy it is to enjoy healthy, home-cooked meals that come together in minutes. You can download a FREE meal plan here.