Lisa Rosenberg M.S, M.B.A

Meal Prep Pointers to Tackle Your New Year’s Resolutions

For many of us, New Year’s resolutions are all about doing more: getting more sleep, saving more money, or eating more veggies. But sometimes resolutions mean doing less, like cutting back on fast food, sugar, or calories to lose weight or lower cholesterol.

Whatever your goal, planning is key. Ready to start meal prepping to support your health? Read on for tips, recipes, and strategies to make 2025 your healthiest year yet!

Benefits of Meal Prepping for a Healthier Lifestyle

Support weight loss: Meal prep ensures portion control and nutrient-dense meals, such as more veggies, whole grains, and lean proteins.
Save time and money: Ready-to-use products like Spice World Minced Garlic, Spice World Ready-to-use Chopped Easy Onion, and Spice World Squeezable Minced Ginger, simplify prep, add bold flavor, and stretch your grocery budget.
Fuel workouts: Prepped meals provide lasting energy to keep you focused and feeling great as you stick to new fitness routines.

1-Week Meal Prep Plan for New Year’s Resolutions

Sample Weekday Meal Plan

Day	Breakfast	Lunch	Dinner	Snack
Monday	Veggie Omelet with Onions & Peppers	Sheet-Pan Roasted Garlic Herb Chicken & Veggies	Stir-Fry Rice	Greek Yogurt with Berries
Tuesday	Overnight Oats with Ginger & Almonds	Quinoa & Roasted Veggie Salad	Garlic-Ginger Salmon with Asparagus	Hummus & Carrot Sticks
Wednesday	Scrambled Eggs with Spinach & Feta	Turkey Lettuce Wraps	Chicken & Broccoli Stir-Fry	Mixed Nuts
Thursday	Whole Wheat Pancakes with Honey	Grilled Chicken & Avocado Salad	Spaghetti Squash with Turkey Marinara	Apple Slices with Peanut Butter
Friday	Protein Smoothie with Banana & Ginger	Grilled Salmon & Quinoa Bowl	Lemon-Garlic Shrimp with Rice	Whole-Grain Crackers

Meal prep is a great strategy to help you lose or maintain your current weight. With meal prep, you’re ensuring your meals provide a variety of “clean”, nutritious foods, in perfectly-portioned, portable containers.

Here are 4 tips to keep in mind:

Make a master list of meals you and your family enjoy, checking your fridge and pantry for ingredients you may already have on-hand. This makes it easier to plan your weekly menu.
Set aside one day and time (likely 1-2 hours) for chopping ingredients and cooking. This could be Saturday or Sunday afternoon after grocery shopping.
Start small: Thinking about cooking for seven days may be overwhelming, so focus on three or four to start.
Repeat: Save your favorite weekly meals so you can go back to them in future weeks. Find dietitian-approved recipes and tips to help you reach your weight loss goals here.

Here are a few recipes to get you started on your meal-prep journey

Breakfast Recipe: Veggie Omelet with Caramelized Onions

Start your day with a nutritious boost by adding colorful veggies to your morning routine. These omelets are easy to customize and prep in advance.

Why it’s great for meal prep: Cook the veggies ahead of time and store them in containers, so all you need to do is cook the eggs.
Pro tip: Use freezer-friendly bags to portion vegetables and have pre-chopped options ready for the week.

Lunch Recipe: Sheet Pan-Roasted Garlic-Herb Chicken and Veggies

This one-pan recipe is a lifesaver for busy days. It’s simple to prep and packed with flavor, thanks to Spice World’s ready-to-use products.

Why it’s great for meal prep: Minimal cleanup and easy to portion for lunches throughout the week.
Pro tip: Add a drizzle of balsamic glaze after reheating to elevate the flavors.

Dinner Recipe: Stir-Fry Rice Bowls

These rice bowls combine veggies, grains, and proteins for a flexible, customizable meal. The ginger-sesame dressing adds a flavorful finishing touch.

Why it’s great for meal prep: Easily adaptable based on available ingredients and dietary preferences.
Pro tip: Store dressing separately to keep the meal fresh and avoid sogginess.

Easy Meal Prep Recipes for Healthy Eating

Ginger Shrimp Stir Fry

A sizzling dish that brings restaurant-quality flavors to your table. Pair it with brown rice or quinoa for a balanced, nutrient-rich meal.

Why it’s great for meal prep: Quick to prepare, reheats beautifully, and is packed with protein and veggies for balanced nutrition.
Pro tip: Double the recipe for multiple portions, and store each serving in an airtight container for easy grab-and-go meals.

Ginger-Garlic Teriyaki Marinade

This versatile marinade is perfect for proteins like chicken, seafood, or tofu. Its sweet and savory flavors shine in stir-fries, lettuce wraps, or served with soba noodles.

Why it’s great for meal prep: Pre-marinate proteins for faster cooking during the week.
Pro tip: Store leftover marinade in a sealed jar in the fridge to use within one week for more meals.

Find more easy, healthy meal prep recipes here.

Time-Saving Meal Prep Tips with Ready-to-Use Products

Use Spice World Ready-to-Use Minced Garlic, Squeezable Ginger, and Chopped Easy Onion to cut down on prep time.
Stock up on essentials like canned beans, sun-dried tomatoes, and whole grains for versatile, budget-friendly meals.

Budget-Friendly Meal Prep Tips

Saving money doesn’t mean sacrificing flavor. Try these tips for stretching ingredients across meals:

Roast your veggies and use them multiple ways: Toss your favorite chopped veggies in olive oil, season with salt and pepper, and roast on a parchment-lined baking sheet at 400 degrees F for 25-35 minutes, until fork tender. Time will vary depending on the vegetable. Enjoy roasted veggies in grain bowls, salads, sandwiches/wraps, omelets, and soups.
Go meatless: Incorporate plant-based proteins like beans and lentils to save money.
Buy in bulk: Shop store brands or purchase larger quantities to stretch your dollar further.
Shop store brands: The quality is often the same as the national brands
Consider convenient, ready-to-use products to stretch ingredients like garlic, onion, and ginger across meals and reduce prep time.

Find a complete list of budget-friendly meal prep recipes here.

Energy-Boosting Meals with Garlic, Ginger, and Onions

Garlic, ginger, and onion are a power trio: Combining these three ingredients provides a range of potential health benefits, from anti-inflammatory and antioxidant properties to improved digestion, boosted immunity, and heart health support.

Carrot Ginger Soup

This carrot-ginger soup may be the perfect energy-boosting workday lunch. It’s packed with superfood ingredients and big on flavor. Round out your meal with a green salad topped with walnuts and a whole grain roll

Spice Tomato Chickpea Stew

Flavored with garlic, ginger, onion, cinnamon, and turmeric, this hearty spiced tomato and chickpea stew comes together in about 20 minutes.

Cut down on prep time by using Spice World Ready-to-Use Chopped Easy Onion, Spice World Squeezable Minced Ginger, and Spice World Ready-to-Use Minced Garlic. Enjoy this soup on its own, with bread on the side, or over your favorite cooked whole grain.

Hungry for more plant-based meal prep recipes? Find weeks of plant-based breakfast, lunch, dinner, and snack recipes here

Frequently Asked Questions

How do I start meal prepping for weight loss?

Start small by prepping three meals a week, focusing on portion control and nutrient-dense foods like lean proteins, veggies, and whole grains.

How can I save time while meal prepping?

Plan meals with 5 ingredients or fewer. Every week, make sure you have:

One grain (such as quinoa, rice, or pasta)
A few veggies (raw and cooked—examples include chopped bell peppers, shredded carrots, sliced mushrooms, roasted broccoli, roasted sweet potatoes, blanched green beans, and/or steamed asparagus).
Two proteins: (such as salmon, shrimp, tilapia, tofu, tempeh, beans, eggs, chicken, and pork).

Consider different textures to mix things up. This could be taco bowls one day using ground chicken or turkey, and a salmon dish with a fresh fillet another day.

Cook the items that take the longest first. For example, roasted potatoes take longer than cooking quinoa, so start the potatoes in the oven first and cook the quinoa stovetop while the potatoes roast.

What containers are best for meal prep?

Choose durable, reusable glass or BPA-free plastic containers with compartments for easy portioning.

Sources

Spice World Ready to Use Minced Garlic
Spice World Ready-to-use Chopped Easy Onion
Spice World Squeezable Minced Ginger
The Heritage Cook
Ginger Shrimp Stir Fry
Garlic Teriyaki Chicken Marinade
Tasty
Sweet Peas and Saffron