8 Scientific Benefits of Meal Prepping

Photos of neatly packed meals on social media may have drawn you to meal prepping, but cooking several days’ worth of meals ahead of time has a number of proven advantages, from saving time to getting a wider variety of nutrients in your diet.

“I definitely think meal prepping helps us with just living well in general,” says Basheerah Enahora, PhD, RDN, owner of BE Nutrition in Charlotte, North Carolina. “When we put some thought into it, we’re more likely to pick up really nutrient-rich foods from the grocery store. We have a list that’s decided in advance.”

If you’re new to meal prepping, it’s important to create a plan that works for you. “People feel that a meal plan has to be this rigid structure, but it doesn’t necessarily have to be that,” says Dr. Enahora. Choose a prep day that works for you, or spread the work out however makes the most sense for your schedule.

With some planning and perhaps a little preemptive chopping and marinating, you can easily call yourself a meal prepper and begin to see its benefits. Here are some more science-backed ways meal prepping could improve your health and lifestyle.

1. Meal Prepping May Improve Diet Quality and Variety

It may also help you feel nourished but not overstuffed. “Planning ahead enables you to utilize different ingredients and create a more balanced plate, which leaves you feeling satisfied and satiated,” explains Brittany Modell, RDN, owner of Brittany Modell Nutrition and Wellness in New York City.

2. Meal Prepping Is Linked to Weight Loss and Obesity Prevention

Prepping meals ahead of time may also aid in weight loss thanks to portion control — especially if you’re batch cooking. “Because you have control of the ingredients used and cooking methods, unlike restaurant meals or takeout, you can portion out your meals to meet your personal nutrition needs,” Syn says.

Syn adds that having the right tools — measuring cups and spoons, a food scale, and proper storage containers — makes all the difference.

3. Meal Prepping Tends to Save Money

“Having a plan allows you to figure out exactly what ingredients you will need for the week so you can use them,” says Modell. It’s great for budgeting in general, especially if you take into account ingredients you already have on hand. “Purchasing just what you need can help prevent food waste and ultimately save you money from random purchases that may otherwise go uneaten,” adds Syn.

4. Meal Prepping Can Help Save Time (and Get You Organized)

“Research suggests that a busy schedule is one of the top reasons why people choose quick takeout meals,” explains Syn. And if you’re wondering how cooking will save more time than grabbing a quick bite, she explains that “you don’t have to spend time prepping food every day or cleaning. Set aside one day each week to prep your meals.”

Then it’s just a matter of reheating and chowing down. Spending more time cooking up front will shave off time in the long run. Although it may be an overwhelming habit to get into at first — especially if you’re not used to making grocery lists — it gets easier with practice.

5. Meal Prepping May Help You Live Longer

6. Meal Prepping May Reduce Food Waste

“Certain fruits and vegetables will eventually go bad if we don’t know how to incorporate them into meals or snacks,” says Modell. “Cutting and prepping fruits and vegetables will reduce the chance of food waste, because if they are prepped and ready to go, there is a much higher chance you will incorporate them into meals, especially when you are short on time.”

Syn adds that remembering to freeze certain fresh ingredients or batch-cooked meals can also cut back on waste. Plus, your future self will thank you for the work saved.

7. Meal Prepping Helps Eliminate Impulsive Food Choices and Dreaded ‘Hanger’

Impulsive food choices are all too real, “especially when you find yourself overly hungry,” Modell says. “This is because when glucose levels are low, any food decision will likely feel more impulsive. Your brain is going to look for quick energy, which often comes in the form of simple carbohydrates.”

Meal prepping and making the decision to eat balanced meals leaves room for flexibility while also encouraging you to eat food that “makes you feel good mentally and physically,” adds Modell. In other words, meal planning can help promote a sense of mindful eating.

8. Meal Prepping Could Play a Role in Improving Your Emotional Wellness

There’s nothing quite like coming home after a long, stressful day and rallying with your partner about what’s for dinner. What if it was already decided? Imagine the huge sigh of relief that would bring. Meal prepping can make that your reality.