Meal Prep Is Dead. Long Live ‘Snack Prep.’
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YOU SEE IT every January. Ever since 2015, Google searches for “meal prep” spike, then fall precipitously in the following months.
Yes, batch-cooking meals for yourself is a take-charge step for better health. But, we get it, meal prep is also incredibly time-consuming, labor-intensive, and often really boring.
So how about instead of prepping ALL your food for the week on a Sunday, just focus on one component of your diet that might need a little help: protein, produce, good fats.
Call it "snack prep." And if you can make it a habit in your life, you can fight mindless snacking on ultra-processed foods. Snack prep is actually easy—and delicious.
Batch Snacks for More Protein
Muscle Trail Mix
Slice 6 mozzarella string cheeses into ½-inch chunks. Chop a 3¼ oz bag of beef jerky into 1-inch pieces. In a large bowl, toss the cheese, jerky, ¾ cup unsalted roasted almonds, ½ cup dried cranberries or cherries, and ¼ cup pepitas (pumpkin seeds). Transfer to a large zip-top bag. Makes 6 servings
Salmon Dip & Chips
Preheat your oven to 400°F. In a bowl, mix 2 cans drained salmon, ½ cup sour cream, 1 minced garlic clove, 3 Tbsp chopped dill, 2 Tbsp prepared horseradish, 1 Tbsp lemon juice, and ¼ tsp pepper. Cut 2 whole-wheat pita breads into 8 triangles and put on a baking sheet. Brush the pita on both sides with olive oil; sprinkle with salt. Bake till crispy, 10 minutes. Use the chips as dippers for the salmon. Makes 4 servings
Whipped Cottage Cheese Bowls
In a food processor, add a 16-ounce tub of cottage cheese, the zest of 1 orange, 2 tsp vanilla, and ½ tsp cinnamon. Pulse a few times; then blend until smooth. Add 1½ cups blueberries and pulse. Transfer to a container and chill. Chop ½ cup almonds and store in a separate container. To serve, place a quarter of the whipped cottage cheese in a bowl and top with a quarter of the chopped almonds. Refrigerate between snack times. Makes 4 servings
Batch Snacks for More Fruit and Vegetables
Sweet-Potato Tots
Steam or boil 1½ lb peeled and cubed sweet potatoes till fork tender, then put them in a bowl and mash. Stir in ¼ cup coconut (or AP) flour, 1 tsp cinnamon, and ¼ tsp salt. In a separate bowl, stir ¾ cup finely chopped pecans and 2 Tbsp brown sugar. Preheat your oven to 375°F. Line a baking sheet with parchment. Shape 1 Tbsp sweet-potato mixture into a cylinder. Roll in the pecan mixture and place on the baking sheet. Repeat till you use all the ingredients. Bake for 40 minutes, flipping halfway. Makes 6 servings
Hummus-Stuffed Peppers
In a food processor, puree ¼ cup tahini and th ejuice of ½ of a lemon. Add 2 cups fresh baby spinach, 2 chopped garlic cloves, 2 Tbsp olive oil, ½ tsp cumin, and ½ tsp salt; process for 1 minute, scraping down the sides. Add ½ of a 15oz can of drained and rinsed chickpeas; process for 1 minute. Scrape down the sides, add the remaining chickpeas, and blend until smooth. Cut ½ inch from the stem ends of 12 mini bell peppers. Remove the seeds and veins. Stuff the peppers with the hummus you made. Makes 4 servings
Orange Crush Smoothie Packs
Among 4 sandwich-size zip-top bags, divide 2 chopped carrots, 1 quartered orange bell pepper, the segments from 2 oranges, 2 peeled and chopped bananas, ½ cup hemp seeds, and 2 Tbsp sliced ginger. Seal shut and freeze. To make a smoothie, blend 1½ cups water, 1 scoop plain or vanilla protein powder, and the contents of 1 bag. Makes 4 servings
Raspberry Bowls
In a medium bowl, add 2 cups raspberries and 2 Tbsp sugar. Let sit, tossing occasionally, until the juices released and sugar dissolves, about 1 hour. Using a potato masher or fork, gently mash the raspberries with a pinch of salt until you have a pulpy puree. In a large bowl or container, stir 2 cups plain Greek yogurt, 2 Tbsp chia seeds, 1 Tbsp honey, and 1 tsp vanilla. Gently fold in the raspberries puree. Chill mixture covered in the refrigerator. Refrigerate between snack times. Makes 4 servings
Banana Splits on a Stick
Onto six skewers, thread three 1-inch banana chunks, three 1-inch pineapple chunks, and three whole strawberries. Place on a parchment-lined baking sheet. In a bowl, whisk ¼ cup melted coconut or canola oil, 2 Tbsp cocoa powder, 1 Tbsp maple syrup, 1 tsp vanilla extract, and ⅛ tsp ground cayenne until smooth. Drizzle skewers in chocolate sauce and top with ⅓ cup chopped walnuts, pressing them into the chocolate so they stick. Place pan in fridge to set chocolate and then chill skewers in a covered container. Makes 6 servings
Big Fruit Salad
In a large bowl, toss 2 chopped apples, 2 chopped pears, 2 cups blackberries, ¼ cup sliced mint, and a pinch of salt. Squeeze on 1 Tbsp lemon juice and toss to combine. In a small bowl, whisk ⅓ cup almond butter, 3 Tbsp warm water, 1 Tbsp honey, ½ tsp ground cardamom, and ½ tsp ginger powder. (Stir in more water if needed to get a thin consistency.) Store fruit salad and almond sauce separately. To serve, place some fruit salad in a bowl and spoon on some almond sauce. Makes 5 servings
Batch Snacks for Healthy Fats
PB&J Bars
In a bowl, cover 1 cup pitted dates with hot water and soak 30 minutes. In a food processor, add ½ cup unsalted roasted peanuts and pulse into small pieces. Add the drained dates, 1 cup dried cherries, ½ cup quick-cook oats, ⅓ cup peanut butter, ⅓ cup vanilla or plain protein powder, and ⅛ tsp salt. Blend till sticky. Line a loaf pan with parchment, add the mixture, and press down. Freeze at least 1 hour, then slice into bars. Makes 6 servings
Curry-Roasted Cashew Mix
Preheat your oven to 350°F. Line a rimmed baking sheet with parchment paper. In a large bowl, whisk 1 Tbsp maple syrup, 2 tsp canola oil, ½ tsp curry powder, ½ tsp salt, and ¼ tsp ground cayenne. Add 1 cup unsalted cashews and toss. Put in a single layer on the baking sheet and bake for 12 minutes, stirring halfway through cooking. Transfer the nuts to the large bowl and toss with the zest of 1 lime and another ½ tsp curry powder. Cool, then toss with ½ cup sliced dried mango or dried pineapple and ¼ cup dried coconut flakes. Makes 6 servings
Oat & Pistachio Balls
In a bowl, add ¾ cup dried pitted dates. Cover with hot water and let soak 30 minutes. In a food processor, add ¾ cup rolled oats and ¾ cup shelled pistachios. Blend until pulverized. Add the drained dates, 3 Tbsp tahini, 2 Tbsp honey, 1 tsp lemon zest, 1 tsp vanilla, and ⅛ tsp salt. Blend until the mixture sticks together. Roll mixture into 1-inch sized balls. Refrigerate between snack times. Makes 4 servings
Actually Great Snack-Prep Gear
Skip the 24-piece storage-container sets. Spend your money on these essentials instead.
Hedley & Bennett Chef’s Knife
For what the processor can’t handle, this well-balanced knife has a comfortable grip and a precision blade.
If You Care Parchment Baking Paper
It’ll keep baking sheets clean, which means less scrubbing. This kind is grease-proof and compostable.
NutriBullet NBP50100 Food Processor
Lightweight but sturdy, this 450-watt countertop thresher moves through fruits, nuts, and dark leafy greens.
Stasher Stand-Up Mega Bag
This 104 fl oz reusable bag holds bounties of snack mix, cut vegetables, and energy balls. Freezer friendly, too.
Food styling: Rebecca Jurkevich. Prop styling: Stephanie De Luca.
This article originally appears in the March/April 2024 issue of Men's Health.
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