Meal Prep for Foodies
With the right ingredients and a few simple rituals, meal prep becomes something you look forward to. And your whole week tastes better for it.
New to meal prep? Looking for a fresh approach? These ideas will help you hit your nutrition goals, and actually enjoy eating all week long.
1) Start with Versatile Proteins
Choose proteins, like our Genova Premium Yellowfin Tuna in Olive Oil, that you can easily build on across multiple meals and “reinvent” with endless bases and sides. This mix-and-match method keeps prep efficient and creates variety so when lunch or dinner rolls around, there’s no wondering where to start. You already have the tools to pull something together.
2) Stock Your Shelves with Intention
Meal prepping doesn’t mean you have to make everything from scratch. By stocking up on essentials that pair well with the fresh ingredients in your fridge, making balanced meals become more flexible and less intimidating. Shelf-stable proteins, grains, and canned or jarred items have a long shelf life and are always at the ready. This means less food waste and more options when schedules change or inspiration runs low.
A few things we never run out of:
- Whole grains like rice, quinoa, farro, or pasta
- Tinned seafood
- Beans and lentils
- Broths and stocks
- Olive oil and vinegar
- Sauces and spreads such as pesto, tomato sauce, or tahini
- Herbs, spices, and seasoning blends
3) Let Flavor Lead the Way
To keep your meals feeling fresh and exciting, add fresh herbs, citrus, olives, capers, spices, and/or condiments to your meals. We also recommend taking advantage of seasonal ingredients. Produce in season tends to taste better, cost less, and require less effort to shine. Or better yet, rotate through our three flavor-infused tunas: Lemon & Herbes de Provence, award-winning Calabrian Chili, and Garlic & Tuscan Herb. Small changes in seasoning or flavor can make a familiar dish feel completely new.
4) Stay Consistent
The key to meal prep success isn’t perfection. It’s consistency. Turning meal prep into a regular weekly ritual helps it feel less like a chore and more like a built-in part of your week.
Choose a day and time that works for you and protect it. Put on music or a podcast, sip on your favorite drink, and treat the process as self-care rather than a task to rush through. The more enjoyable the experience, the more likely it becomes a habit. And nothing beats the feeling of opening your fridge and seeing a week’s worth of ready-made meals.
5) Store Smarter
How you store your prepared meals can make a big difference in how they taste and hold up over time. Using airtight containers helps lock in freshness, prevent odors, and keep ingredients from drying out. Clear containers are especially helpful so you can see what’s ready to eat at a glance.
For best results, store components separately—herbs, grains, vegetables, proteins, sauces and dressing each keep their texture and flavor better on their own.
Another pro tip: label containers with dates. This can help you stay organized and eat fresh.
6) Stock up on Mediterranean Tuna Bowls
For those days when you’d rather skip the kitchen entirely, our new Mediterranean Tuna Bowls have you covered. Each bowl is a light and nourishing blend of wild caught tuna with wholesome grains or beans, vibrant veggies, and classic Mediterranean herbs, packing both protein and flavor. Zero prep needed, and the 5+ grams of fiber are a welcomed bonus. Available in Bean Salad and Lentil & Grain. Find them in a store near you.
