Meal Prep 101: How I Prep for the Week as a Registered Dietitian (Without Spending My Whole Sunday in the Kitchen)

If you’re busy, overwhelmed, or just tired of scrambling to throw together meals every day, you’re not alone. As a registered dietitian, I work with busy professionals who want to eat better but don’t have hours to cook each night. My approach? A simple, flexible meal prep routine that saves time and supports your health goals.

Here’s exactly how I do it, and how you can too.

Step 1: Take Inventory

Before anything hits the pan, I take a quick look at what I already have in the fridge and pantry. This helps cut down on food waste and makes grocery shopping way faster. No more aimless shopping, just targeted ingredients that fill in the gaps.

Step 2: Plan with Purpose

Instead of prepping full meals, I prep components I can mix and match. This week I focused on:

• Fiber (because it keeps you full, supports digestion, and helps balance blood sugar)

• Quick lunch assembly (think: no thinking required at 12:45 PM)

• Flexible pairings: proteins, sauces, veggies, and starches I can swap in and out

Step 3: Cook Smart, Not Hard

I roasted sweet potatoes and asparagus on the same sheet pan (fewer dishes = always a win).

Since asparagus cooks faster, I pulled it out early, flipped the potatoes, and added in broccoli to roast during the second half.

Multitasking is key. While the veggies were in the oven, I:

• Cooked a second batch of sweet potatoes a different way for variety

• Made a creamy homemade tzatziki (great on everything)

• Boiled corn

• Made zucchini fritters

• Cooked ground turkey with taco seasoning

Step 4: Pack It Up

Once everything cooled, I packed my components into glass containers. Now I can easily build grain bowls, wraps, salads, tacos, or snack plates throughout the week, no cooking required.

RD Tip: You Don’t Have to Prep Everything

Meal prep isn’t about perfection, it’s about preparation. Even 2-3 prepared components can make your week so much easier. Think of this as setting yourself up for fewer decisions, better choices, and a calmer mindset around food.

Want more ideas like this? Follow me on Instagram @samanthadevitonutrition.

Let’s make nutrition simple, satisfying, and totally doable — even on your busiest weeks.

xo,

Sam