With just a few hours of prep, you can save time, money, and stress for the rest of the week. Plus, the right meal prep plan can ensure your loved ones eat nourishing food every day. 

People might write off the idea of meal prepping for the family because it seems like a lot of work. But in truth, it can be easy, cost-effective, and convenient. 

Want to say goodbye to leftovers and fast food for those weekdays when you’re too tired or busy to cook? If so, read on for meal-prepping tips and ideas for families.

Benefits of family meal prep

Before learning how to meal prep for the whole family, let’s look at its benefits so you can decide if it’s the right move for you.

• Cost savings: Meal prepping tends to work best when you buy grocery items in bulk. Bulk grocery shopping to meal prep saves you money because you get more for less when buying grains, proteins, and vegetables.
• Less stress: Meal prepping once a week is less tedious than cooking from scratch every day. It can also give you more free time on your weeknights.
• Healthier diet: You can plan and prepare nutritious, balanced meals for the week. No need for unhealthy fast food or leftovers when you’re too tired to cook.
• Portion control: Part of meal prepping for the family is pre-portioning food for everyone. Pre-portioned meals help manage serving sizes and reduce overeating.

Essential tips for successful family meal prep

Now that you’re clear on the benefits of meal prepping, let’s learn how to meal prep for the whole family. And remember, these are just general guidelines. Feel free to modify these tips to fit your family’s lifestyle and dietary needs. 

Plan a weekly family menu

The first step in meal prepping for your family is to create a menu for the week, including breakfast, lunch, and dinner for each day. Incorporate foods all family members like to keep them engaged and on board. 

To prevent meal fatigue, experiment with different flavors and cuisines. Buying versatile ingredients that accommodate different recipes helps here. Beef, for example, can be used in stir-fries, stews, and countless other recipes. 

Need some culinary inspiration? Whether you’re looking for new meal ideas or different ways to use your favorite ingredients, there’s plenty of exciting recipes to explore online. 

Create a shopping list

You can’t meal prep without ingredients. Once you draft your menu for the week, make a list of the groceries you need. Account for each ingredient and the quantity required for the week’s meal prep. 

You can keep your list short by buying ingredients that work in multiple recipes. That also opens the door to buying in bulk, which can save you money and help cut down on food and packaging waste. 

Are you an in-store shopper? If so, consider organizing your grocery list by store sections or aisles. It’ll make shopping smoother by letting you buy everything you need in one section before moving to the next aisle. 

Thaw meats ahead of time

If you bought meat and other proteins in bulk, you likely stored them in your freezer. However, it’s tough to meal prep with frozen meat, so proactively thaw it before you start prepping. According to the U.S. Department of Agriculture (USDA), the safest way to thaw meat is by placing it in the fridge or submerging it in cold water.^[1]  

Refrigerator thawing minimizes quality loss by slowly defrosting frozen meat. Depending on the meat’s size and the fridge’s temperature, thawing may take up to 24 hours. 

Cold water thawing, on the other hand, involves submerging bagged frozen food in water to defrost quickly. According to the USDA, this takes about 30 minutes per pound of meat.  

Prepare ingredients early in the week

Once you have your groceries, you can start meal prepping. The beauty of it is that you only need to do this once a week. For the rest of the week, you simply warm and serve the portions.

Prepping ingredients may involve cleaning and chopping vegetables and cutting or cooking meat or other proteins. If any ingredient needs cooking, this is the time to do it. You can then portion the prepped meals into containers and refrigerate.

Does preparing ingredients for the week seem like too much work? If so, lessen your labor by buying already prepped, ready-to-use ingredients like pre-cut meat and veggies.

Family meal prep ideas for the week

The rewards for eating healthy are immense. So, when creating your meal plan, aim for a balanced diet that provides the nutrients your family needs to look and feel their best. The USDA recommends eating nutrient-packed foods such as fruits, vegetables, whole grains, and varied proteins.^[2]  

Here are some family meal prep ideas for the week that follow these recommendations. 

Breakfast ideas

Your breakfast meal prep for the family doesn’t have to be overwhelming. Here are some quick and nutritious prep-ahead breakfasts that are adult- and kid-friendly:

• Overnight oats: Combine oats and milk (or a dairy-free alternative). Instead of sugar, use honey and berries alongside toppings like nuts for texture. You can prep and refrigerate this breakfast for 3-5 days. 
• Egg muffins: Whisk eggs with spinach, bell peppers, or tomatoes for a balanced, savory breakfast. Pour the mixture into a muffin tin and add cheese or ham for even more flavor before baking. 
• Yogurt parfaits: Layer Greek yogurt, granola, and fruit in jars for a grab-and-go breakfast that’s high in protein and fiber. Add a drizzle of honey for sweetness.
• Breakfast quesadillas: Fill tortillas with scrambled eggs, cheese, and veggies or lean meats. Refrigerate or heat in a pan at breakfast time.

Lunch and snack ideas

Here are some easy, balanced lunches that are versatile enough to suit different tastes:

• Wraps: Fill whole-grain wraps with lean proteins like chicken or turkey, veggies, and hummus or avocado.
• Grain bowls: Serve quinoa, rice, or couscous, and add proteins (chickpeas, chicken) with colorful veggies. Top with tzatziki sauce or some other flavorful, healthy dressing.
• Salads: Mix leafy greens with cheese, nuts, fruits, or protein. Some easy protein options include roasted deli chicken, canned beans, baked tofu, or canned tuna. Finally, add your preferred dressing for flavor.

For snacks, try energy bites made with oats, shredded coconut, nut butter, and honey for a quick, nutritious boost. Alternatively, make veggie packs of pre-cut carrots or celery with a hummus or yogurt dip.

Dinner ideas

Try these dinner meal prep ideas that are easy to portion and reheat for busy evenings: 

• Casseroles: You can make large quantities of baked dishes like rice or vegetable and chicken casseroles. Portion and refrigerate it until you’re ready to reheat and serve for dinner.
• Stir-fries: A big batch of stir-fried vegetables, tofu, or chicken with rice or noodles refrigerates well and reheats quickly for an easy dinner.
• Pasta bakes: Prep, portion, and refrigerate a pasta bake with marinara sauce, cheese, and ground turkey or beef. A few minutes in the microwave, and it’s ready to serve.
• Chili: Make and refrigerate a big pot of chili with ground meat or beans, vegetables, and spices. Heat and pair with rice or bread during dinner for a satisfying meal.

Meal prep storage and organization tips

Successful meal prepping goes beyond cooking good food. How you store that food until serving time will affect its freshness, flavor, and overall quality. Here are tips for storing prepped meals for the week.

• Refrigerate or freeze prepped meals: The U.S. Food and Drug Administration (FDA) advises refrigerating or freezing meals within 2 hours of cooking to ensure food safety.^[3]  Most cooked meats and grains last approximately three days in the refrigerator.
• Pre-portion into single servings: Divide prepped food into individual portions before storage so you can defrost and heat only what you need for a meal. 
• Use airtight containers: Store prepped meals in airtight containers to prevent moisture loss and contamination. 
• Label: Label each container with the meal’s name and the day to serve to prevent mix-ups.
• Organize: Store the meals you’ll eat last at the back of the fridge and the ones you’ll eat first at the front for easy access. 

Common meal prep challenges

Family meal prepping for the week isn’t without its challenges. Here are some dilemmas you may face and how to resolve them:

• Picky eaters: The best way to deal with picky eaters is to involve them in meal planning. Let them suggest ingredients and recipes for the week’s meals so everyone gets a dish to look forward to.

• Limited time: Save time and effort by cooking mostly one-pot or sheet-pan meals, like stir-fries and casseroles that you can reheat for multiple meals.
• Lack of variety: Eating the same food week after week can dampen your family’s enthusiasm for prepped meals. Offer variety by mixing proteins, seasonings, and sauces for different flavor profiles.

Get started with family meal prep

Meal prepping can help you save money and improve your family’s nutrition. Give it a try if you don’t want the hassle of daily cooking, the expense of takeout, or the unhealthiness of fast food. 

You can start by downloading the grocery app. You’ll save $10 on groceries for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points.*

Your nutrition profile allows you to:

• Set specific nutrition goals.
• Earn 10 points* for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).

FAQs about meal prepping for families

Does meal prepping save you money on groceries?

Meal prepping for the family often requires buying groceries in bulk, which can save you money. You can save even more money by earning grocery rewards with the Sincerely Health™ app. 

How do you stay consistent with meal prepping for a family?

To stay consistent with meal prepping, use an easy-to-follow weekly meal plan that includes foods your family enjoys. Otherwise, they’ll avoid your meals, causing waste, which can turn you off from meal prepping.

Sign up for Sincerely Health and create a nutrition profile to help you start eating more protein today!

Sources 

[1] Food Safety and Inspection Service, U.S. Department of Agriculture (USDA). The Big Thaw — Safe Defrosting Methods. Last Reviewed June 15, 2013. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/big-thaw-safe-defrosting-methods

[2] AskUSDA, U.S. Department of Agriculture (USDA). What Is a Healthy Diet? Last Reviewed March 29, 2024. https://ask.usda.gov/s/article/What-is-a-healthy-diet/

[3] U.S. Food and Drug Administration (FDA). Safe Food Handling. Last Reviewed March 5, 2024. https://www.fda.gov/food/buy-store-serve-safe-food/safe-food-handling/