Meal prep often gets a negative reputation. The idea of endless chopping, bland meals, and entire weekends consumed in the kitchen can discourage even the most dedicated cooks. However, board-certified nutritionist and chef Mia Rigden shows it doesn’t need to be stressful. Her meal prep strategies can simplify your week, keep your meals exciting, and help you meet your nutrition goals. For Mia, it’s not just about the food; it’s about creating nourishing rituals for both your body and mind.
Mia Rigden is a Los Angeles-based board certified nutritionist and trained chef. She authored The Well Journal (2020) and Foodwise, and holds a Masters of Nutrition and Integrative Health from Maryland University of Integrative Health. Residing in Santa Monica, California, she enjoys life with her family.
Expert Meal Prep Techniques for a Healthy Week
Mia shares her insights for mastering meal prep in a way that’s both inspiring and straightforward. From identifying which proteins to focus on to organizing your pantry, these habits are tailored to help you enjoy nutritious meals without spending excessive time. Her method reimagines meal prep, allowing you to simplify your cooking while relishing vibrant, energizing dishes throughout the week.
To help you implement these strategies, Mia has crafted a sample meal plan for 2025. Envision comforting yet wholesome meals like Chicken & Lentil Soup, Roasted Vegetable Salad with Wild Rice, and Salmon Fusilli with Lemon, Capers, and Broccolini. Each recipe complements her tips, creating an enjoyable meal prep experience. Ready to transform your kitchen and embrace mindful preparation? Let’s get started.
Start with Mental Preparation
“Meal prep can deter people because they believe it’ll consume their entire Sunday,” Mia explains. “However, effective meal prep should only require about an hour of actual prep time.” The secret is the mental planning. Dedicating just 20 minutes to outline your meals for the week and shop efficiently creates a smooth routine.
“When you’ve planned ahead, you can easily reuse proteins, grains, and veggies to whip up new dishes quickly,” she adds. If planning feels overwhelming, Mia recommends beginning with her Sunday Meal Prep series, which provides five dinner recipes and a shopping list for success.
Embrace Simplicity
Mia’s best advice? Keep it simple. “Cooking can be fun, but sometimes you just need a meal,” she chuckles. To curb the urge for takeout, have a few reliable recipes handy. “Dishes like pasta, scrambled eggs, or ground turkey bowls can be made quickly and are always delicious,” she shares.
By allowing yourself to simplify, you can make quick, nourishing meals without the pressure to create something elaborate. “Simple recipes often end up being what we crave the most,” Mia notes.
Prioritize Your Proteins
Mia emphasizes that prepping proteins can be the trickiest part of meal prep. “While vegetables can be eaten raw or cooked fast, proteins need a plan,” she explains. Her solution? Always cook a bit extra. “If you’re grilling chicken or roasting salmon, prepare enough for the next day’s lunch or dinner,” she advises.
Mia loves how versatile simple proteins are, as they can be transformed into various meals with different sauces. “For instance, roasted salmon pairs well with brown rice and vegetables, but it also shines in a salad with kimchi, cucumber, and sesame dressing, or tossed in pasta with broccoli rabe, lemon, and capers.”
During especially busy weeks, Mia turns to pre-cooked proteins. “Rotisserie chicken, tofu, frozen patties, or canned seafood can be lifesavers,” she mentions.
Organize Your Kitchen
Mia insists that meal prep begins with a tidy kitchen. “An organized kitchen makes cooking much easier and enjoyable,” she states. If you’re serious about meal prep, consider refreshing your pantry and fridge. “Reorganizing your kitchen is a great way to set yourself up for success,” Mia suggests.
She also encourages a weekly fridge clean-out. “Vegetables nearing their end can be used in a frittata or blended into a soup,” she notes. With a clean and well-stocked kitchen, meal prep transforms from a chore into a creative ritual.
A Sample Meal Plan for Effortless Prep
You can find all the recipes from this meal plan in our Substack interview with Mia here. Each recipe is vibrant, easy to make, and aligned with your nutrition goals, making healthy eating enjoyable. From hearty meals to fresh options, Mia’s plans provide a week full of delicious dishes.
The Menu
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 ahead:
- Chicken & Lentil Soup keeps for a week in the fridge (or a month in the freezer!)
- Pesto for the salmon
- Roasted veggies for the salad
Lunch options:
- Double the soup for lunch throughout the week.
- The salmon and green beans will have leftovers—just reheat gently for lunch.
- The wild rice and roasted vegetable salad is delicious cold.
By the way, I’m really into the meal plans Mia shares on her Substack, Btwn Meals—they’re always healthy, simple, and inspire creativity if you’re in a cooking rut.
