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Meal Prep Tips

by: Dr. Mary Claire Haver
Chicken and salad in meal prep containers.

I am a big supporter of meal prep. Knowing what to eat, how much to eat, when to eat, and then preparing your meals is one of the most important aspects of achieving a healthy, balanced diet. The Galveston Diet focuses on anti-inflammatory nutrition: limiting exposure to preservatives and chemicals and processed carbohydrates and loading up on fruits, veggies, lean protein, and fiber.

The key to meal prep is to have a few staple foods or ingredients that you can prepare and cook ahead in batches, then use in many different ways.

Taking that extra time to prepare for the week ahead and you’ll be rewarded with:

  1. Better Nutrition: Having your meals on hand during the day means you don’t have to go to the local cafe for food. Studies have proven that this saves you time and your waistline. You have complete control over the portions and ingredients.
  2. Better Metabolism: You’ll be prepared at snack time when hunger strikes with something nourishing.
  3. Better Pocketbook: Another significant advantage of planning and prepping your meals is saving money. Skip the $15 a day you spend on a salad covered in croutons and unknown dressings (often filled with preservatives and chemicals), and you’ll pocket $75 a week. Use that budget to splurge on a massage or facial instead of an unplanned meal. 

My 6 Top Meal Prep Tips: 

  1. Invest in plenty of reusable glass or plastic containers and zip-top bags – they’re your new best friend and are crucial to your success. Look for divided containers – these will help keep your meals organized.
  2. Plan to reduce waste and keep meals interesting. Sit your family down and make a plan together – so that everyone is engaged and excited about the weeks’ meals. Start small when you first start meal prepping. Find a core set of recipes your family loves – in no time, you will have them memorized, making this endeavor so easy!
  3. Make a shopping list – and stick to it.
  4. Cook in large batches and freeze or refrigerate for meals during the week. Have no-cook, grab and go items on hand – fruits, chopped veggies, and nuts to throw into containers.
  5. Set aside a few hours each week to chop and cook – it will save you hours in the long run. In our family, Sunday is meal prep day!
  6. Place berries and chopped veggies in a large divided container, making grab and go for your family easy for snacking or throwing into containers!

In A Nutshell: 


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Meal planning is an essential part of achieving a healthy, balanced diet.

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With an anti-inflammatory approach to nutrition, Dr. Haver has found an innovative solution that actually works at this time in our lives. The Galveston Diet can help women in menopause feel more confident in their skin.

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This blog provides general information and discussion about medicine, health and related subjects. The words and other content provided in this blog, and in any linked materials, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care worker.

Never disregard professional medical advice or delay in seeking it because of something you have read on this blog or in any linked materials. If you think you may have a medical emergency, call your doctor or emergency room immediately.

The views expressed on this blog and website have no relation to those of any academic, hospital, practice or other institution with which the authors are affiliated.

While the information on the site was prepared to provide accurate information regarding topics related to general and specific health issues, the information contained in the site is made available with the express understanding that neither Dr. Mary Claire Haver,, nor the other experts on the site, nor the site itself, nor members of the Site are dispensing medical advice and do not intend any of this information to be used for self-diagnosis or treatment.


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Knowing what to eat, how much to eat, when to eat, and then preparing your meals is one of the most important aspects of achieving a healthy, balanced diet.

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