Mix and Match Meal Prep!

Meal prep doesn't have to mean eating the exact same meal every day. Instead, try batch cooking: making versatile components that can be mixed and matched throughout the week to make meals more accessible and cut down on in the moment prep time.

Cook a few basics, such as a protein, carbohydrate and vegetables and then use different sauces, seasonings, and toppings to create completely different meals.

For example, one batch of cooked chicken and batch cooked rice and veggies can become:

Burrito/taco: chicken, tortilla, rice, beans, salsa, cheese, avocado, sour cream

Chicken tikka masala: chicken, naan bread, tikka masala sauce, roasted vegetables

Mediterranean bowl: chicken, rice, lettuce, cucumber, tomatoes, hummus, tzatziki, feta

Teriyaki bowl: chicken, rice, broccoli, edamame, teriyaki sauce

BBQ chicken and potatoes: chicken, roasted white or sweet potatoes, corn, roasted vegetables, BBQ sauce

What helps this be successful? Sauces are an easy way to change the flavor of your meals without cooking an entirely new dish:

• Salsa or enchilada sauce

• Tikka masala, butter chicken or curry sauce

• Teriyaki

• Pesto

• Tzatziki

• Hummus

• BBQ sauce

• Buffalo sauce

• Peanut/satay sauce

• Tahini dressing

Consider “components” versus full on meals/recipes. Having a few prepared proteins, grains, and vegetables on hand gives you flexibility to build whatever sounds good that day, while still making meals easier. And is the perfect balance of using convenience foods + cooking to help nourish yourself!