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Meal prep often gets a bad rap. Visions of endless chopping, bland containers of chicken and rice, and entire Sundays spent in the kitchen can make even the most enthusiastic home cook shy away. But according to board-certified nutritionist and classically trained chef Mia Rigden, it doesn’t have to be this way. In fact, Mia Rigden’s meal prep tips offer a fresh approach to simplify your week, keep your recipes exciting, and support your nutrition goals without the stress. For Mia, it’s not just about the food. Instead, it’s about creating rituals that nourish your body and mind while keeping your meals vibrant and fresh.
Mia Rigden
Mia Rigden is a Los Angeles-based board certified nutritionist, trained chef, and the author of The Well Journal (2020) and Foodwise. Rigden holds a Masters of Nutrition and Integrative Health from the Maryland University of Integrative Health, along with a Holistic Health Coaching license from the Institute of Integrative Nutrition. She resides in Santa Monica, California with her family.
Mia Rigden’s Meal Prep Tips for a Healthy, Stress-Free Week
In this guide, Mia shares her expert tips for mastering meal prep in a way that feels intuitive and inspiring. From knowing which proteins to prioritize to creating a game-changing pantry, these habits are designed to help you eat well without sacrificing time or flavor. Mia’s approach redefines meal prep, proving it’s possible to streamline your cooking routine while still enjoying dynamic, joy-sparking meals that leave you feeling energized and supported throughout the week.
To bring these tips to life, Mia has also curated a sample meal plan that serves as the ultimate reset for 2025. Think comforting yet nourishing dishes like Chicken & Lentil Soup, Wild Rice & Roasted Vegetable Salad, and Salmon Fusilli with Lemon, Capers, and Broccolini. Each recipe is designed to work in harmony with the tips she shares, offering a foundation for meal prep that’s anything but boring. Ready to revolutionize your kitchen and embrace the power of thoughtful preparation? Let’s dive in.
Mental Prep Is the First Step
“Meal prep often turns people off because they think they’ll be spending their entire Sunday in the kitchen,” Mia tells me. “But smart meal prep shouldn’t take more than an hour or so of physical prep time.” According to Mia, the key to making it work is actually the mental planning. Taking just 20 minutes to map out your meals for the week and grocery shop efficiently sets the stage for a seamless routine.
“When you’ve planned ahead, you can repurpose proteins, vegetables, grains, and sauces to make new and exciting dishes in minimal time,” she explains. If the thought of planning feels daunting, Mia suggests starting with a framework, like her Sunday Meal Prep series. “It does the work for you with five weekly dinner recipes and a shopping list, so you’re set up for success.”
Simple Is Great
One of the most freeing pieces of advice Mia shared? Don’t overcomplicate it. “Cooking is a great hobby, but sometimes you just need to eat,” she says with a laugh. To avoid the temptation of ordering takeout, Mia recommends keeping a few go-to dishes in your back pocket. “Pasta, scrambled eggs, or ground turkey bowls are easy to throw together and always satisfying,” she shares.
By giving yourself permission to simplify, you can create meals that are quick and nourishing without the pressure to whip up something elaborate. “Simple is often what we end up craving most anyway,” Mia adds.
Know Your Proteins
Of all the meal components, Mia says meal prepping proteins can be the hardest to improvise. “Vegetables can be eaten raw or sautéed, and grains can be cooked quickly,” she explains. “But if you don’t have a plan for your protein, it’ll be hard to put a quick meal together.” Her advice? Always cook extra. “If you’re grilling chicken, roasting salmon, or making meatballs, make enough for lunch or dinner the next day.”
Mia also loves the versatility of simple proteins, which can easily be transformed into completely different meals with dressings and sauces. “For example, roasted salmon works beautifully with brown rice, roasted vegetables, and pesto, but it’s also excellent in a salad with kimchi, cucumber, avocado, and a sesame dressing—or tossed into pasta with broccoli rabe, lemon, and capers.”
For weeks when time is especially tight, Mia leans on premade proteins. “Rotisserie chicken, tofu, frozen burger patties, or tin seafood are lifesavers,” she shares.
Keep an Organized Pantry and Fridge
Mia emphasizes that meal prep starts with your kitchen setup. “It is immeasurably easier and more enjoyable to cook in an organized kitchen,” she says. If you’re committing to meal prep, consider it the perfect opportunity for a pantry and fridge refresh. “A kitchen reorg is a great way to set yourself up for success and update your pantry staples,” Mia notes.
She also suggests getting into the habit of a weekly fridge clean-out. “Almost-off vegetables are great in a frittata or blended into a soup,” she shares. With a tidy and well-stocked kitchen, meal prep becomes a creative and enjoyable ritual instead of a chore.
A Sample Meal Plan to Make Prep a Breeze
You can find all the recipes from this meal plan in our Substack interview with Mia here. Each recipe is designed to be vibrant, easy to prepare, and supportive of your nutrition goals. (Not to mention, make healthy eating accessible and enjoyable.) From hearty dishes to fresh options, Mia’s meal plans offer a week of delicious meals that will keep you satisfied.
Sunday: Chicken & Lentil Soup
Monday: Salmon & Roasted Green Beans with Pesto and Brown Rice
Tuesday: Wild Rice & Roasted Vegetable Salad with Chicken
Wednesday: Salmon Fusilli with Lemon, Capers & Broccolini
Thursday: Grass Fed Ribeye with Fall Harvest Salad
Make ahead:
- Chicken & Lentil Soup lasts up to a week in the fridge (or freezer for a month!)
- Pesto for the salmon
- Roasted vegetables for the salad
Lunch ideas:
- Double the soup and eat it for lunch all week.
- The salmon and green beans will yield leftovers—gently reheat for lunch.
- The wild rice and roasted veg salad is great eaten cold.
By the way, I’m obsessed with the meal plans that Mia shares on her Substack, Btwn Meals—they’re always so healthy, simple, and really get the creative juices flowing if you’re stuck in a dinner rut.
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