Cook Once, Eat Twice!

Written by UConn Dietetics Masters student Charlotte Proceller.

Are you tired of spending endless hours in the kitchen everyday cooking up meals? Meal prepping is the solution!

Benefits of Meal Prepping:

  1. Time- saving: By taking a few hours on the weekend to meal prep for the week ahead, you can save hours the next week! If you have kids, with meals ready to go, you can simply reheat and enjoy, rather than starting from scratch every day.1
  2. Cost-effective: Buying ingredients in bulk for meal prep often works out to be more cost-effective than buying individual portions. Having pre-prepared meals reduces the temptation to order takeout, saving you money in the long run.1
  3. Healthier choices: Having healthy meals readily available, you may be less likely to reach for convenient but less healthy options. Meal prepping allows you to control portion sizes and choose nutritious ingredients, leading to better overall health.1

Tips for Successful Meal Prep:

  1. Plan: Take some time to plan your meals for the week ahead. Consider using a meal planning app or template to stay organized.
  2. Choose versatile ingredients: Opt for ingredients that can be used in multiple dishes, such as grilled chicken, roasted vegetables, and quinoa (grain). This makes it easier to mix and match meals through the week.
  3. Invest in storage containers: Proper storage is key to keeping your prepped meals fresh. Invest in a set of high-quality, airtight containers in various sizes to accommodate different portions.
  4. Get creative with leftovers: Don’t be afraid to get creative with repurposing leftovers into new meals. For example, roasted vegetables can be added to salads, soups, or grain bowls, while leftover grilled chicken can be shredded and used in wraps or stir-fries.

Try this simple and affordable recipe with protein, fiber, and essential nutrients:

One-pan Chicken and Vegetable Bake


  • 2 medium chicken breasts, chopped.
  • 2 cups diced potatoes.
  • 1 cup bell pepper, chopped (any colors you like)
  • 1/2 onion, chopped.
  • 1 zucchini, chopped.
  • 1 cup broccoli florets
  • 2 tablespoons olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon paprika, optional


  1. Preheat the oven to 425°F.
  2. Chop all the veggies into large pieces. On another cutting board chop the raw chicken into cubes. Place the chicken and veggies in a medium roasting dish or sheet pan. Add olive oil, salt and pepper, Italian seasoning and paprika. Toss all to combine.
  3. Bake for 20 minutes or until the veggies are charred and chicken is cooked.
  4. Once cooked and cooled, divide the mixture into individual meal prep containers. Seal and store them up to 4 days!

*Recipe from: (



This material is funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.