You’re meal prepping to save time and eat healthier, but it’s not exactly the highlight of your week. In fact, you might even dread it. Why? Well, unless you truly enjoy cooking, organizing, and eating leftovers, it can get a bit boring (or very).
If you’re stuck in a cycle of prepping the same things, you’re on the path to not only meal prep burnout but also, a boomerang effect that hurts your chances of eating healthier. Your meals might start to feel so monotonous that you end up eating out more or snacking on sugary or fatty foods for satisfaction — the exact opposite of what meal prepping is for.
If you’re noticing some of those signs, it’s time to switch things up. Humans aren’t meant to live on the same thing daily, or even weekly. Our bodies make us crave variety because the more foods we eat, the more nutrients (and satisfaction) we get.
Meal prep without burnout is possible. Experiment with some of these tips and see what works for you. The moment you start to feel bored, it’s a sign that something needs to change. Here’s how to get started.
1. Try simple switches for variety
Small and simple changes have the best chance to become long-term habits. You don’t have to change how or even what you meal prep entirely — you can just switch up some ingredients to create something new. Get a variety of textures and flavors by practicing these habits:
Switch the sauce. If you usually do a soy glaze on your salmon, try a Greek and dill or honey mustard.
Alternate greens. Romaine or iceberg lettuce can become mixed greens, watercress, arugula, or spinach. Steamed broccoli can instead be roasted Brussels sprouts or grilled zucchini.
Swap proteins. Tofu for chicken, cod instead of salmon, or canned mackerel instead of tuna. Check out 14 ways to increase your protein intake and switch things up.
Mix grains. Try some exotic grains like farro, bulgur, millet, or even cauliflower rice.
Play with color. The more color on your plate, the more nutrition you’re likely to get. Go for pumpkin, purple cabbage, eggplant, or any exotic fruit or veggie you don't normally eat.
Finally, another tip to make each meal more unique is to prep different proteins, grains, and veggies separately and combine them daily depending on what you’re in the mood for. You can also choose different foods to help manage your mood, if you’re looking for a little pick-me-up.
2. Get creative with new recipes
We make the same things again and again because it’s easy. But if we can make it easy to get creative, we’re on the path to never getting bored. Here’s how:
Recreate your faves. Keep your favorite recipes, but add new ingredients to give them a fresh spin. For example, swap your zucchini noodles for lentil pasta, cook your rice with coconut milk instead of water, or sprinkle different nuts, seeds, and herbs as toppings.
Travel the world (at home). Try a recipe from a different country each week — have fun experimenting with new flavors and ingredients you don’t usually keep at home (like lemongrass to really boost your pad thai).
Change your methods. If you usually roast your veggies in the oven, why not try air-frying them with a tempura-like recipe and different seasonings? If you usually steam, you can grill or bake with new sauces.
Freeze portions. You want to always have something different in the freezer to grab when you’re bored with whatever’s in the fridge.
3. Make prep time enjoyable
It’s too easy for cooking to feel like a chore (and it’s one that never ends). So instead, look for ways to make it part of your “me-time” with these options:
Music. Listen to upbeat music, podcasts, or audiobooks while cooking. Most audiobooks are 7-10 hours long, so 30 minutes a day can end up being a new book read every 2 to 3 weeks — that’s 17-27 books per year!
TV series and movies. Put on some feel-good Netflix movie that you don’t have to pay attention to for company and distraction. Either that or, a gripping show (which may or may not double your time in the kitchen).
Company. Invite a friend over to cook together or make it regular family cooking time. Make it about bonding, adding in some fun background music or games, so it’s not just about “getting it done”. Weekly potlucks with friends could even become a regular night of fun and games.
Meditation. Make the ritual of cooking a moment to focus, distract yourself from your thoughts, and “get in the zone”.
Creative expression. Use food as a way to get creative, letting out your inner artist to experiment with new flavors, colors, and textures. Who knows, you may even end up turning to food photography after plating everything so artistically and develop a new hobby.
4. Get organized
Getting stressed in the kitchen is a surefire way to abandon ship and dread prep time. Setting up your space for success is key. You want the process to be as smooth and simple as possible, so consider:
Quality kitchenware. Invest in items you use regularly and make them dishwasher-safe for clean-up ease.
Sturdy (and pretty) containers. Look for storage containers that hold your food beautifully, like glass cylinders for your spaghetti noodles or nuts.
Practical Tupperware. Portion out all your meals individually in single-portion-sized Tupperware (and freeze the portions that won’t last a few days).
Labeling materials. Labeling meals with dates is especially helpful when you’re freezing portions for unknown future dates.
Personalized cookbook. Create your own personalized recipe book, where even making the book can turn into a creative project.
5. Take breaks and give yourself grace
Most of us try to change everything overnight, and that’s just not possible. If you’re burnt out and don’t feel like cooking — it’s okay. Some days you’ll have the energy, and others you won't. Life happens, and we have to give ourselves some grace to go with the flow. Here are some healthy reminders to keep in mind when you just don’t feel like cooking:
Meal prepping is meant to make life easier. So if it’s making things harder, look for other alternatives. For example, a delivery service with ready-made healthy meals or ingredients and recipes to take away the guesswork and planning.
Give yourself regular days off. Plan for weeks without meal prep, nights out, and ordering in — it helps take the pressure away that every day is a home-cooked meal day.
Reward yourself. We work so hard but forget to instill positive reinforcement for all that work. How are you training your brain to associate cooking with a job well done?
Quit. If the type of meal prep or cooking you’ve been doing hasn’t been working and you’re still trying to force it, it’s time to let it go. Look for something easier that doesn’t take as much effort but still has you feeling like you’re nourishing yourself. For example, embrace ready-made meals, order from healthy restaurants, or look for a personal chef or caterer that delivers homemade meals. You can also try supplements to make sure you’re still getting all your nutrients.
Final thoughts
If meal prepping feels like a chore, it’s time to change your approach. Choose just one thing from the list above to focus on this week, and see how it goes. Life is all about trial and error, and our needs and preferences change. What worked for you last month isn’t necessarily going to work this one.
Keep experimenting until you find a way to make it enjoyable — or let meal prepping go entirely and turn to ready-made meals if you need to. Let the ebbs and flows of life happen, and when you’re ready to give something new a try, go for it — pressure-free.
How trainwell can help
If you know you’re more motivated and inspired when you’re working with someone and held accountable, use a trainwell trainer. They’re meant to encourage you — but not to keep trying the same thing that isn’t working. Trainers and coaches are here to help you find methods that work for you, without the tedious boredom we’re all used to. Everything is catered to you; workouts, meals, and even the type of coach you want based on how their personality clicks with yours.
Find your trainer in minutes with a free trial to see for yourself what can happen with support, a fresh perspective, and accountability.
