Meal preparation often gets a bad rap. The thought of endlessly chopped, bland containers of chicken and rice, and spending all Sunday in the kitchen can put off even the most avid home cook. But according to the certified nutritionist and classically trained chef, Mia Rigdenit doesn’t have to be this way. In fact, Mia Rigden’s meal prep tips offer a fresh approach to simplifying your week, keeping your recipes exciting, and supporting your nutritional goals without the stress. For Mia, it’s more than just food. Instead, it’s important to create rituals that nourish your body and mind while keeping your meals vibrant and fresh.
Mia Rigden
Mia Rigden is a Los Angeles-based certified nutritionist, trained chef, and author of The Well Journal (2020) and Foodwise. Rigden holds a master’s degree in nutrition and integrative health from the Maryland University of Integrative Health and a license in holistic health coaching from the Institute for Integrative Nutrition. She lives with her family in Santa Monica, California.
Mia Rigden’s meal prep tips for a healthy, stress-free week
In this guide, Mia shares expert tips for mastering meal prep in an intuitive and inspiring way. From knowing which proteins to prioritize to building an innovative pantry, these habits are designed to help you eat well without sacrificing time or flavor. . Mia’s approach redefines meal prep and proves you can streamline your cooking routine while enjoying dynamic, joy-bringing meals that leave you feeling energized and supported throughout the week.
To bring these tips to life, Mia also curated: sample meal plan It’s the ultimate reset for 2025. Think comforting yet nourishing dishes like chicken and lentil soup, wild rice and roasted vegetable salad, and salmon fusilli with lemon, capers, and broccolini. Each recipe is designed to work in harmony with the tips she shares, providing a foundation for meal prep that isn’t boring. Ready to revolutionize your kitchen and harness the power of thoughtful preparation? Let’s dive in.
Mental preparation is the first step
“When I prepare a meal, I often get discouraged by the thought of spending all Sunday in the kitchen,” Mia told 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 spiritual Under planning. Plan your meals and grocery stores for the week in just 20 minutes and you’ll be ready for a seamless routine.
“If you plan ahead, you can reuse proteins, vegetables, grains, and sauces to create new and exciting dishes in minimal time,” she explains. If the thought of making a plan feels daunting, Mia suggests starting with a framework like the Sunday Meal Prep series. “With five weekly dinner recipes and a shopping list to work with, you’ll be set up for success.”
simple is great
What is one of the most freeing pieces of advice Mia shared? Don’t overcomplicate it. “Cooking is a great hobby, but sometimes you just want to eat,” she says with a laugh. To avoid the temptation to order takeout, Mia recommends keeping a few go-to dishes in your back pocket. “A bowl of pasta, scrambled eggs, or ground turkey is easy to throw together and always satisfying,” she shares.
When you allow yourself to simplify, you can create quick, nutritious meals without feeling pressured to make something elaborate. “Simplicity is often what we crave most anyway,” Mia adds.
Know your protein
Of all the meal components, Mia says meal prep proteins are the most difficult to improvise. “Vegetables can be eaten raw or stir-fried, and grains can be cooked quickly,” she explains. “But without a protein intake plan, it can be difficult to put together a quick meal.” Her advice? I 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 is great with brown rice, roasted vegetables, and pesto, but it’s also great on a salad with kimchi, cucumber, avocado, and sesame dressing, or tossed over pasta with broccoli rabe, lemon, and capers. It’s the best.”
Especially during weeks when time is limited, Mia relies on pre-made protein. “Rotisserie chicken, tofu, frozen burger patties, or canned seafood are lifesavers,” she says.
Organize your pantry and refrigerator
Mia emphasizes that meal preparation starts with setting up the kitchen. “Cooking in an organized kitchen is immeasurably easier and more enjoyable,” she says. If you’ve been working hard on meal prep, consider this a great opportunity to refresh your pantry and refrigerator. “Reorganizing your kitchen is a great way to set yourself up for success and update your pantry essentials,” says Mia.
She also suggests getting into the habit of cleaning your refrigerator weekly. “Most off-season vegetables are great in frittatas or mixed into soups,” she tells us. A well-organized and well-stocked kitchen can make meal preparation a creative and fun ritual, rather than a chore.
Example meal plans to speed up preparation
All recipes in this meal plan are Click here for the Substack interview with Mia. Each recipe is vibrant, easy to prepare, and designed to support your nutritional goals. (Not to mention, it makes healthy eating more accessible and fun.) From hearty dishes to fresh options, Mia’s meal plans provide a week of satisfying and delicious meals.
Sunday: chicken and lentil soup
Monday: Salmon and roasted green beans with pesto and brown rice
Tuesday: Wild rice and roasted vegetable salad with chicken
Wednesday: Salmon fusilli with lemon, capers and broccolini
Thursday: Grass-fed ribeye and fall harvest salad
Get ahead:
- Chicken and lentil soup will keep in the fridge for a week (or in the freezer for a month).
- salmon pesto
- grilled vegetables for salad
Lunch ideas:
- Double the soup and have it for lunches all week long.
- You’ll have leftover salmon and green beans that you can easily reheat for lunch.
- Wild rice and roasted vegetable salad is best served cold.
By the way, I’m obsessed with the meal plans Mia shares on Substack. meal—They’re always so healthy and simple that they’ll get you creative when you’re stuck in a dinner rut.
Source: Camille Styles – camillestyles.com
