Learn how to master meal prepping with this easy-to-follow guide tailored for night shift workers and busy individuals. Registered dietitian Kelsey Butler breaks down the process into three simple steps: planning, editing, and choosing the best prep method for your lifestyle. Whether you’re looking to prepare a week’s worth of meals, mix and match ingredients, or keep things simple with shortcuts like rotisserie chicken and salad kits, this video has you covered.
Discover practical tips to save time, reduce stress, and ensure you always have healthy, nourishing meals ready when you need them most. From efficient cooking techniques to sustainable habits, this guide will help you find a meal prep style that works for you. Perfect for anyone juggling a demanding schedule while prioritizing nutrition!
[0:00] Hello! My name is Kelsey Butler, and I’m a registered dietitian. Today, we’re talking all things meal prepping for night owls. Meal prepping is a fantastic way to stay prepared with healthy meals, especially during long night shifts or back-to-back shifts, ensuring you’re well-nourished and energized. We’ll cover how to get started with meal prep, stay consistent, and tailor it to your lifestyle.
[0:36] Let’s dive into the basics of meal prepping with three key steps: planning, editing your plan, and picking the best method for you. Everyone’s different, so we’ll explore how to make meal prep work for your unique schedule and needs.
[0:57] First, planning. Look at your schedule and identify what meals and snacks you’ll need. Start small—maybe with just one meal or snack—and build from there. Consider your work schedule, social commitments, and pre-planned meals to avoid over-prepping. For example, if your workplace provides snacks or you’re off certain days, adjust your plan accordingly.
[1:58] Next, edit your plan to simplify it. Ask yourself: What meals do I really need to prep? Can I eat the same thing a few days in a row, or do I need variety? Can I mix and match ingredients to keep things interesting? Check your pantry to avoid overbuying and focus on using what you already have.
[3:12] Finally, choose the best method for your lifestyle. There are four main approaches:
Ingredient prep: Prep versatile ingredients like proteins, grains, and veggies to mix and match.
Flexible prep: Prepare a few recipes to rotate throughout the week.
Multi-day prep: Cook twice a week to cover a few days at a time.
One-stop shop: Make one big dish (like chili) to eat throughout the week.
[4:24] Prioritize what works best for you. Start with one method and adjust as needed. Meal prep isn’t one-size-fits-all, so experiment and find a sustainable routine that suits your lifestyle.
[5:43] Some practical tips: Prioritize recipes based on cooking times. Start with slow-cooked meals, then move to oven dishes, and finish with quick prep tasks like snacks. Use shortcuts like rotisserie chicken, salad kits, or microwaveable rice to save time and effort.
[6:45] Remember, meal prepping is about making your life easier. Once your meals are prepped, the hard part is over—all that’s left is to enjoy them. Start small, give yourself grace, and stay flexible. Meal prep can transform your routine and keep you nourished, even during the busiest of weeks.
[8:51] Thank you for watching! Check out our other videos for tips on balanced meals, what to eat, and when to eat. Happy prepping, and see you next time!
