“I'm a big fan of prepping meals ahead,” says Jessica Cording, a New York-based R.D. “It can make it so much easier to assemble healthy meals through the week."

Beth Warren, R.D.N., founder of Beth Warren Nutrition and author of Living a Real Life With Real Food, agrees. “One of the biggest barriers against wanting to live a healthier lifestyle is the lack of preparation,” she tells SELF. “[Meal prep can] definitely help people commit to eating healthier because it will already be done.”

Lisa Moskovitz, R.D., C.D.N., and CEO of NY Nutrition Group, tells SELF that she sees weekly meal prep as “a must.” “Having meals made ahead of time is extremely helpful to avoid impulsively ordering meals from restaurants or fast-food restaurants,” she says. Here, a few tips that can help you meal prep your way to healthy-eating greatness:

1. Moskovitz points out that meals usually don’t taste as good by day five if you store them in the fridge. That’s why she recommends storing all prepared meals in the freezer and defrosting them when you need them (meals stored in the fridge will usually last three to four days, she says).

2. Keep in mind that fresh fruits and vegetables will only be at their peak for about three days. “You will most likely still be able to eat them after that time period, but they may get a little softer in texture or the vegetables may start turning brown,” Warren says.

3. One genius tip is blanching your veggies (plunging them into hot, then cold water). It knocks out enzymes that can cause them to wilt or spoil quickly, Karen Ansel, R.D.N., author of Healthy in a Hurry: Simple, Wholesome Recipes for Every Meal of the Day, tells SELF. “They'll stay fresher and crisper, and will only require a speedy reheat in the pan,” Ansel says.

4. It's also smart to freeze whole grains like brown rice and quinoa, says Ansel. They can be cooked and frozen in single-serve containers. It just takes a minute in the microwave to defrost them.

5. If the idea of eating the same thing every day sounds like culinary hell, Cording recommends keeping some ingredients separate from the rest of your dish and using them in different ways. For example, roasted vegetables that taste great with chicken can also be good on a salad the next day.

6. Know there's no way you'll be able to spend an hour or more cooking at once? It’s still a good idea to prep your proteins in advance. “Having at least your proteins made ahead of time is a great first start,” Moskovitz says. “Then you can switch it up with easy add-ons every night.”

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