Making Meal Prep a Meaningful Act of Self-Care

For many of us, the thought of meal prep can bring on more anxiety than excitement. Between the planning, grocery runs, chopping, and storage, it can feel more like a second job than a form of nourishment. But here’s the truth meal prep can be self-care if you approach it with intention and a little flexibility.

"Meal prepping helps take the stress out of daily food decisions," says Serena Marie Hunt, RD. "It makes it easier to honor your hunger and make balanced, satisfying meals without the last-minute scramble."

Here’s how to shift the way you think about meal prep and turn it into something that supports your mental and physical well-being.

1. Let Go of the Numbers Game

If you’re following a structured plan or counting macros, you may feel pressured to measure and weigh everything. But that rigid approach can make meal prep feel overwhelming fast.

Instead, Hunt recommends a simpler method:

• Prep components like protein, veggies, and a starch

• Mix and match them into different meals throughout the week

• Skip the calorie counting and trust that a balanced plate will support your goals

Adding a splash of variety with sauces, herbs, or toppings can also make a big difference. Think: roasted veggies with tahini one night, and the same veggies tossed with salsa and avocado the next. Simple shifts in flavor keep meals exciting and satisfying.

2. Keep It (Really) Simple

Meal prep doesn’t have to be a multi-hour project. In fact, Hunt suggests starting with just one or two easy meals or snacks to get comfortable.

Here are a few ways to simplify:

• Use store-bought shortcuts like rotisserie chicken or pre-cut veggies

• Stock your freezer with healthy go-tos like veggie burgers and frozen broccoli

• Lean into no-cook options like eggs, canned beans, or pre-seasoned tofu

On busy weeks, Hunt might throw together a veggie burger on toast with frozen broccoli, or a soft-boiled egg with high-fiber crackers and butternut squash. The goal isn’t perfection it’s having something nourishing ready when you need it.

3. Be Flexible With Your Plan

Here’s a powerful reminder you’re not obligated to eat what you prepped.

If a craving for pizza hits midweek, go for it and then build around it with something you already made. Top it with the roasted veggies or prepped chicken waiting in your fridge to add nutrients without skipping your comfort.

"Give yourself permission to pivot," Hunt says. Flexibility allows you to keep your relationship with food supportive rather than stressful.

4. Identify the Stressors Then Adjust

Sometimes the meal prep process itself causes stress. Maybe it’s the chaos of the grocery store, the time crunch on Sundays, or the pressure to cook elaborate recipes.

To reduce that stress, Hunt suggests:

• Planning ahead with a short list of ingredients

• Shopping with a specific meal formula in mind (like one protein, one veggie, one starch)

• Using grocery delivery or pickup services if shopping in person feels draining

"Being thoughtful about what’s causing the tension and finding solutions can help you create a routine that works with your lifestyle instead of against it," she says.

5. Make It Fun and Personal

Meal prep doesn’t have to be all business. Find ways to make the process enjoyable:

• Turn on your favorite playlist or podcast

• Pour a glass of wine or a mocktail

• Invite a friend to prep with you (virtually or IRL)

• Make it a family activity or date-night-in

“There are no rules,” Hunt says. “Do whatever feels good and makes it more fun.”

The more pleasant you make the experience, the more likely it is you’ll keep up with it and the more you’ll benefit from the emotional and nutritional perks of having meals ready to go.

The Bottom Line

When meal prep feels like a chore, it’s easy to skip it altogether. But when you approach it with intention and self-kindness, it can become a weekly ritual that supports your health without the stress. Remember self-care isn’t just bubble baths and candles. Sometimes, it’s having a nourishing meal ready on a night when you’re too tired to cook.

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