Eating healthy doesn’t have to be complicated or time-consuming. With a bit of planning and the right tools, you can prepare nutritious meals that fit into your busy lifestyle. Here are some essential tips and tools to help you master healthy food prep and maintain a nutritious diet.

1. Plan Your Meals Ahead

Meal planning is the cornerstone of healthy eating. Take some time each week to plan your meals, focusing on a balance of lean proteins, whole grains, fruits, and vegetables. Create a menu that includes breakfast, lunch, dinner, and snacks, and make a shopping list based on your plan. Planning ahead not only saves time but also helps you avoid unhealthy last-minute choices.

2. Invest in Quality Food Storage Containers

Proper storage is key to keeping your prepped meals fresh and delicious. Invest in a variety of food storage containers, including glass containers, portion-control containers, and freezer-safe options. Glass containers are great for reheating food in the microwave without worrying about harmful chemicals. Portion-control containers help you manage serving sizes and ensure balanced meals.

3. Use a Slow Cooker or Instant Pot

A slow cooker or Instant Pot can be a game-changer for healthy meal prep. These appliances allow you to prepare meals with minimal effort—just toss in your ingredients, set the timer, and let the machine do the work. They’re perfect for making soups, stews, and grain-based dishes, which can be stored and reheated throughout the week. Plus, cooking at home allows you to control the ingredients and avoid excess salt, sugar, and unhealthy fats.

4. Prep Ingredients in Batches

Batch cooking is an efficient way to prepare multiple meals at once. Spend a few hours on the weekend cooking up large batches of grains, proteins, and roasted vegetables that you can mix and match throughout the week. Cooked quinoa, brown rice, and whole wheat pasta are excellent bases for a variety of dishes. Grilled chicken, baked tofu, or roasted chickpeas can be added to salads, wraps, or bowls for a quick protein boost.

5. Chop and Store Fresh Veggies

Having pre-chopped vegetables on hand makes it easy to throw together a healthy meal or snack in minutes. Spend some time washing, chopping, and storing fresh veggies like carrots, bell peppers, cucumbers, and leafy greens. Store them in airtight containers in the fridge for easy access throughout the week. You can also prepare vegetable sticks for quick snacks or side dishes.

6. Incorporate Healthy Snacks

Healthy snacks are a great way to keep your energy levels up and avoid overeating at mealtime. Prepare snacks in advance, such as hummus and veggie sticks, fruit salad, or homemade granola bars. Keep your snacks portioned out in containers so you can grab them on the go. Nuts, seeds, and yogurt are also great snack options that are easy to prepare and store.

7. Get a High-Quality Blender

A high-quality blender is a must-have for anyone looking to maintain a nutritious lifestyle. It’s perfect for making smoothies, soups, and sauces packed with nutrients. Blend up a green smoothie in the morning with spinach, banana, and protein powder for a quick, healthy breakfast. You can also use your blender to make homemade dressings, dips, and nut butters, which are healthier alternatives to store-bought versions.

8. Utilize a Food Scale

A food scale is an excellent tool for portion control and ensuring you’re getting the right amounts of each food group. It can help you measure out proper servings of protein, grains, and other foods, making it easier to stick to your nutrition goals. Measuring your ingredients also helps with accuracy when following recipes.

9. Incorporate Freezer-Friendly Meals

Preparing freezer-friendly meals is a smart way to ensure you always have something healthy on hand. Cook up large batches of soups, casseroles, or grain bowls and freeze them in individual portions. Label each container with the date and contents, so you can quickly grab a healthy meal when you’re short on time or energy.

10. Keep a Well-Stocked Pantry

A well-stocked pantry is the backbone of healthy meal prep. Keep essentials like whole grains, legumes, nuts, seeds, and healthy oils on hand so you can whip up nutritious meals without needing a trip to the store. Canned beans, tomato sauce, and broth are also great to have in your pantry for quick, healthy meal options.