How to Meal Prep When You’re Traveling or Busy at Work

Tips on putting your nutrition first, even when you have a hectic schedule.

When it comes to your nutrition and taking care of your overall well-being, meal prepping can be an extremely useful tool. Not only does it allow you to portion out your meals in advance, but it can also help you stress less about what you’ll be eating throughout the week and make it easier for you to bring healthy foods with you when you’re on the go.

Preparing a week’s worth of meals in advance can sound daunting if you work long or unpredictable hours, there are ways to make it more simple and efficient. Here are a few Microsteps to help you get started:

Create a short list of go-to healthy meals you can prep in advance.
If you’re busy at work, you might think you don’t have time to cook. Actually, batch cooking helps you save time throughout the week and avoid the stress of needing to find or create meals when your schedule is hectic.

Plan your meals before going to the supermarket.
Choose recipes and make a list of ingredients you’ll need. This simple step can help you shop more efficiently and ensure you have everything you need for healthy meals during a busy week.

Pick foods and containers that travel well.
If you travel frequently, opt for foods that you can take on the go and don’t require reheating, such as wraps, sandwiches, salads, and grain bowls. Use sturdy containers that won't leak in your bag. Glass jars with lids, like mason jars, are great for salads; layer the dressing at the bottom and greens at the top to keep them fresh.

On a day off, prep some healthy snacks for the week.
Slice up some brain-boosting veggies or make healthy dips, curries, or sauces to leave in your fridge. This will make healthy snacks easily accessible throughout your work week.

Identify one or two staples you can use in different meals.
This can make the process less stressful and less wasteful. For example, maybe you buy a roast chicken and pair it with roasted vegetables one night, and then chop up the leftovers for a salad or wrap the next day.

Pick a day of the week to prep meal ingredients.
Set aside time to prepare items like chopped vegetables or cooked grains that can be quickly assembled into meals. Picking a specific day will help you work it into your busy schedule as an appointment you need to keep.