Lifestyle

Mia Rigden’s Top Meal Prep Tips for a Healthier, Stress-Free Week

Meal prep typically will get a foul rap. Visions of infinite chopping, bland containers of rooster and rice, and full Sundays spent within the kitchen could make even essentially the most enthusiastic dwelling prepare dinner shrink back. However based on board-certified nutritionist and classically skilled chef Mia Rigden, it doesn’t must be this manner. In actual fact, Mia Rigden’s meal prep tips supply a contemporary strategy to simplify your week, maintain your recipes thrilling, and assist your nutrition goals with out the stress. For Mia, it’s not simply in regards to the meals. As a substitute, it’s about creating rituals that nourish your physique and thoughts whereas retaining your meals vibrant and contemporary.

Camille Styles refrigerator
Mia Rigden Zaatar Chicken Recipe Foodwise


Mia Rigden





Mia Rigden is a Los Angeles-based board licensed nutritionist, skilled chef, and the creator of The Nicely Journal (2020) and Foodwise. Rigden holds a Masters of Diet and Integrative Well being from the Maryland College of Integrative Well being, together with a Holistic Well being Teaching license from the Institute of Integrative Diet. She resides in Santa Monica, California along with her household.

Mia Rigden’s Meal Prep Suggestions for a Wholesome, Stress-Free Week

On this information, Mia shares her professional ideas for mastering meal prep in a manner that feels intuitive and provoking. From realizing which proteins to prioritize to making a game-changing pantry, these habits are designed that will help you eat properly with out sacrificing time or taste. Mia’s strategy redefines meal prep, proving it’s attainable to streamline your cooking routine whereas nonetheless having fun with dynamic, joy-sparking meals that go away you feeling energized and supported all through the week.

To carry these tricks to life, Mia has additionally curated a sample meal plan that serves as the final word reset for 2025. Suppose comforting but nourishing dishes like Rooster & Lentil Soup, Wild Rice & Roasted Vegetable Salad, and Salmon Fusilli with Lemon, Capers, and Broccolini. Every recipe is designed to work in concord with the information she shares, providing a basis for meal prep that’s something however boring. Able to revolutionize your kitchen and embrace the facility of considerate preparation? Let’s dive in.

Psychological Prep Is the First Step

“Meal prep typically turns individuals off as a result of they assume they’ll be spending their whole Sunday within the kitchen,” Mia tells me. “However good meal prep shouldn’t take greater than an hour or so of bodily prep time.” In accordance with Mia, the important thing to creating it work is definitely the psychological planning. Taking simply 20 minutes to map out your meals for the week and grocery store effectively units the stage for a seamless routine.

“While you’ve deliberate forward, you possibly can repurpose proteins, greens, grains, and sauces to make new and thrilling dishes in minimal time,” she explains. If the considered planning feels daunting, Mia suggests beginning with a framework, like her Sunday Meal Prep collection. “It does the give you the results you want with 5 weekly dinner recipes and a buying listing, so that you’re arrange for fulfillment.”

Easy Is Nice

Probably the most liberating items of recommendation Mia shared? Don’t overcomplicate it. “Cooking is a superb pastime, however generally you simply have to eat,” she says with fun. To keep away from the temptation of ordering takeout, Mia recommends retaining a couple of go-to dishes in your again pocket. “Pasta, scrambled eggs, or floor turkey bowls are straightforward to throw collectively and at all times satisfying,” she shares.

By giving your self permission to simplify, you possibly can create meals which might be fast and nourishing with out the stress to whip up one thing elaborate. “Easy is commonly what we find yourself craving most anyway,” Mia provides.

Know Your Proteins

Of all of the meal elements, Mia says meal prepping proteins may be the toughest to improvise. “Greens may be eaten uncooked or sautéed, and grains may be cooked shortly,” she explains. “However in case you don’t have a plan to your protein, it’ll be laborious to place a fast meal collectively.” Her recommendation? At all times prepare dinner additional. “In case you’re grilling rooster, roasting salmon, or making meatballs, make sufficient for lunch or dinner the subsequent day.”

Mia additionally loves the flexibility of easy proteins, which may simply be remodeled into utterly totally different meals with dressings and sauces. “For instance, roasted salmon works superbly with brown rice, roasted greens, and pesto, however it’s additionally wonderful in a salad with kimchi, cucumber, avocado, and a sesame dressing—or tossed into pasta with broccoli rabe, lemon, and capers.”

For weeks when time is particularly tight, Mia leans on premade proteins. “Rotisserie rooster, tofu, frozen burger patties, or tin seafood are lifesavers,” she shares.

Preserve an Organized Pantry and Fridge

Mia emphasizes that meal prep begins together with your kitchen setup. “It’s immeasurably simpler and extra pleasurable to prepare dinner in an organized kitchen,” she says. In case you’re committing to meal prep, contemplate it the proper alternative for a pantry and fridge refresh. “A kitchen reorg is an effective way to set your self up for fulfillment and replace your pantry staples,” Mia notes.

She additionally suggests stepping into the behavior of a weekly fridge clean-out. “Virtually-off greens are nice in a frittata or blended right into a soup,” she shares. With a tidy and well-stocked kitchen, meal prep turns into a artistic and pleasurable ritual as an alternative of a chore.

A Pattern Meal Plan to Make Prep a Breeze

You will discover all of the recipes from this meal plan in our Substack interview with Mia here. Every recipe is designed to be vibrant, straightforward to organize, and supportive of your diet objectives. (To not point out, make wholesome consuming accessible and pleasurable.) From hearty dishes to contemporary choices, Mia’s meal plans supply every week of scrumptious meals that can maintain you happy.

Sunday: Chicken & Lentil Soup

Monday: Salmon & Roasted Green Beans with Pesto and Brown Rice

Tuesday: Wild Rice & Roasted Vegetable Salad with Chicken

Wednesday: Salmon Fusilli with Lemon, Capers & Broccolini

Thursday: Grass Fed Ribeye with Fall Harvest Salad

Make forward:

  • Rooster & Lentil Soup lasts as much as every week within the fridge (or freezer for a month!)
  • Pesto for the salmon
  • Roasted greens for the salad

Lunch concepts:

  • Double the soup and eat it for lunch all week.
  • The salmon and inexperienced beans will yield leftovers—gently reheat for lunch.
  • The wild rice and roasted veg salad is nice eaten chilly.

By the way in which, I’m obsessive about the meal plans that Mia shares on her Substack, Btwn Meals—they’re at all times so wholesome, easy, and actually get the artistic juices flowing in case you’re caught in a dinner rut.




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