The start of a new year is a great time to establish a new meal prep routine.  As someone who cooks for a living, I don’t always have time or energy to cook nutritious meals at the end of each day, so meal prepping has been a real game changer. 

That  said, I can’t stand eating the *exact* same thing several days in a row (food fatigue is so real). Instead, I make a point to use my leftovers strategically and prepare key items that can be used for many meals. This helps me save time during the week without spending my entire Sunday cooking over a hot stove. Below are some of my top tips that save me time, the headache of choosing meals, and keep me excited for dinner throughout the week. 

1. Know what to prep… and what not to

Start by focusing on tasks that will make your life easier later in the week like chopping a big batch of veggies or slow-cooking a pasta sauce. Remember: You don’t have to prep the entire meal in order to reap the benefits. In fact, my ideal dinner involves a combination of pre-prepared and fresh items. 

Choose versatile ingredients that can be used in multiple meals. A classic example is a whole roast chicken (make it yourself or buy a rotisserie chicken). This one item can be used to make chicken salad, soup, enchiladas, sandwiches, and quesadillas, but other proteins—like a big pot of beans or a batch of baked tofu—are just as versatile (try chickpea sandwiches or curry tofu salad). 

Condiments, salad dressings, and sauces are great ways to bring big flavor and a fresh perspective to a plain protein, and are also great things to make ahead of time. Plus, they can be stored separately so you can mix and match. 

But , some foods just taste better fresh—like pasta. Luckily, it doesn’t take much effort to boil half a pound of pasta on the night of, nor does roasting veggies—or pretty much anything that’s baked on a sheet pan—take an unreasonable amount of work for a weeknight dinner.

2. Don’t rely exclusively on your microwave

Microwaves may be a modern miracle, but many foods can become soggy or rubbery after being zapped in a metal box (you’ll know what I mean if you’ve ever microwaved leftover fried chicken or pizza). Cooking your food with more traditional heat sources will make it taste fresher and a bit less like leftovers. Try stir-frying day-old rice with fresh veggies or crisping up leftover chicken in the air fryer.

3. Adjust when your meals feel boring

Odds are, you’re occasionally going to be stuck with leftovers you wish you didn’t have. The best solution in these cases is to transform the dish in one of two ways: By changing the format (e.g. a pasta to a casserole) or the flavor. Extra credit if you can do both. 

For example, the format of a stew or pot roast can be changed by reducing down (or cooking over low heat until the liquid of the dish has concentrated) the broth and serving it with pasta—I do this all the time with great results. Or, use it as a filling for a savory turnover (just be sure to drain off most of the liquid). 

If you’re working with something more plain, like grilled chicken and rice, it’s easier to play with the flavors. One night you could opt for a Middle Eastern-inspired bowl with a cucumber salad, yogurt sauce, and hummus. The next night, the same chicken and rice can be easily made into a Chipotle-inspired burrito bowl by simply swapping out the garnishes and sauces for items like pico de gallo and sour cream.

4. Prep and store your food safely

Not only is prepping an entire week’s meals a lot of work, it’s also probably not the best idea in terms of food safety. Considering that the Food and Drug Administration (FDA) recommends that all leftovers be eaten within 3 to 4 days, safe meal prep requires a bit of midweek cooking to ensure you’re eating fresh food that won’t bring the chance of getting you sick. Safely cooling and storing your food is also important; refrigerate any prepared food right away and use wide shallow dishes that allow food to cool quickly.

I prefer glass (specifically, pyrex) for storing all of my meal prep. Unlike plastic containers, they don’t absorb any flavors or smells, plus they’re both microwave- and oven-safe, which makes reheating a breeze. It’s also handy to have some small mason jars on hand for things like salad dressing and pickles. 

The bottom line: Meal prep should make your life easier, not harder

You don’t need to stock your fridge with complete meals to be a successful meal prepper. The real key is finding a flow that’s enjoyable and sustainable—even saving a little time each night is a win in my book.