One easy way to simplify your weekly menu planning and meal prepping is to break down your meals into a system that consists of a variety of seasoning, protein, form and topping options.

1. Seasonings:
   • Diversify your spice rack: Invest in a variety of seasonings and spices. Common options include salt, pepper, garlic powder, onion powder, paprika, cumin, oregano, and thyme.
   • Create spice blends: Mix your favorite spices together to make versatile seasoning blends. For example, you can prepare a “Taco Seasoning” blend with chili powder, cumin, and paprika for Mexican-inspired dishes or a “Italian Herb” blend with oregano, basil, and garlic for Italian cuisine.
   • Label and store: Ensure your spices are clearly labeled and stored in a cool, dark place to maintain their freshness and flavor.
2. Proteins:
   • Plan variety: Incorporate a range of proteins into your meal prep to keep things interesting. Options include chicken, beef, pork, tofu, tempeh, fish, and legumes (beans and lentils).
   • Cook in bulk: Prepare larger portions of protein, season them according to your meal plan, and store them in meal-sized containers. This can save time during the week.
3. Forms:
   • Mix up your cooking methods: Roast, grill, pan-fry, slow cook, or boil your proteins to add variety to your meals.
   • Consider ground options: Ground meats or plant-based alternatives are versatile and can be used in a variety of dishes like stir-fries, chili, or meatballs.
4. Toppings and Add-ons:
   • Fresh ingredients: Plan for fresh toppings and add-ons like chopped herbs, diced tomatoes, sliced avocado, or shredded cheese to add texture and flavor.
   • Pre-cut vegetables: Keep pre-cut vegetables on hand for quick salads, stir-fries, or wraps.
   • Homemade sauces and dressings: Make a few versatile sauces or dressings in advance and store them in small containers. Examples include a vinaigrette, tzatziki, or salsa.
5. Organization:
   • Plan your weekly menu: Determine your meals for the week ahead. For example, you might decide to make chicken stir-fry, beef tacos, and a vegetarian pasta dish.
   • Batch cooking: Cook multiple servings of each protein and prepare base ingredients like rice, quinoa, or pasta.
   • Assembly-style prep: Set up an assembly line to portion out proteins, forms, and toppings into separate containers.
6. Storage:
   • Use airtight containers: Invest in high-quality containers to keep your prepped meals fresh.
   • Label containers: Clearly label containers with the dish name and date to ensure you use the oldest meals first.
7. Time-Saving Tips:
   • Prep a week in advance: Dedicate some time each week to plan, shop, and prepare your meals.
   • Multitask: While proteins are cooking, chop vegetables, cook grains, and prepare your toppings.

By following this system, you can simplify your meal prep process and ensure you have a variety of delicious, well-seasoned, and balanced meals ready to enjoy throughout the week. It not only saves you time but also helps you maintain a healthier and more enjoyable diet.

A summary of options for easy reference:

Proteins

• Chicken
• Salmon
• Tofu
• Beef
• Pork

Form

• Sandwich
• Salad
• Rice Bowl
• Taco
• Pasta
• Wrap

Toppings/Extras

• Pre-made Store Bought Sauces
• Fresh Herbs
• Pickled Veggies
• Fresh or Steamed Veggies
• Chili Oil
• Salsa
• Salad Dressing
• Yogurt

(Find a list of some great seasoning combinations for marinating, grilling or baking below.)