Intentional Meal Prepping 101

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Roasted chicken in mushroom gravy with baked sweet potatoes, steamed green beans, and tri-colored quinoa


How have you been nourishing yourself lately?

This Fall season, I am taking a deep dive into nourishment and self-care through the ritual of intentional meal prepping. Because there’s nothing more satisfying than taking control of what I put into my body on a busy day.

What is intentional meal prep?

For me, intentional meal preparation means:

  • Empowerment: I view meal prep as an act of nourishment rather than a chore
  • Stable Energy: I avoid blood sugar spikes and crashes by having the foods I need – when I need them
  • Ritual: By preparing foods I love, I carve out the weekly space to nourish my mind, body, and soul


3 Ways to Start Intentionally Meal Prepping


1) Start small & cater to your needs

Reminder: Meal prep does not have to mean cooking 7-10 meals at once and eating the same thing every day! When I transitioned my meal prep routine into a more intentional approach it became much more achievable and enjoyable.

Some days, quick, to-go breakfasts are what I need (boiled eggs, steamed veggies, and oatmeal). Other days, a more elaborate lunch is needed because I know I’m going to be stuck at my desk for a while (i.e full lunch/snack and a juice).

Starting small with meal prep allows you to slowly introduce a new routine into your life without making it complicated and overwhelming. Over time you’ll know exactly what you need to do to make meal prepping work for you.

2) Prepare what you enjoy

Restriction is the quickest way to failure.

Oftentimes when starting a new wellness routine, many of us like to go “all in” and end up taking the extreme route like removing entire foods groups or preparing foods we wouldn’t normally eat.

And, the reality is meal prep takes time, effort, and love. If you are not loving the foods you are preparing, you won’t want to go that extra mile to prepare them again.

If you know that you enjoy eating pasta salads – rather than cutting that out of your diet completely, look to make a healthier alternative with quality and nutritious ingredients. With this approach, you’ll actually be more motivated to prioritize your meal prep time and time again.

Need to upgrade your pantry? Start with these items: 10 Pantry Staples for the Working Foodie

3) Have fun and take shortcuts!

Remember: No one is judging and no one is watching! Meal prep is supposed to work for you. Don’t be afraid to switch it up, add some dessert, incorporate precooked ingredients into the mix (like boiled beets, roasted chicken, and more).

Buying some pre-cut fruits and vegetables may be exactly what you need to get started. I know for me, there are days where these shortcuts are absolutely necessary to help me stay on track and provide my body with the best nutrition possible. Make it fun and make it work for you!

“Nourishment is not just nutrition. Nourishment is… the joy of the entire eating experience.” Marc David


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Stay organically opulent,


Goldie W.