What is Micro-Prepping?

Written By Judy Doherty, MPS, PCII

Micro-Prepping: Cook Once, Serve Twice

Meal prep doesn't have to mean spending an entire Sunday chopping vegetables and filling rows of containers. A simpler approach is micro-prepping—doing a little extra each time you cook so future meals come together faster and with less effort.

The idea is simple: whenever you're making a meal, prepare extra ingredients or portions for another meal later in the week. You're already washing, chopping, cooking, and cleaning. A few additional minutes can save you much more time later.

Why Micro-Prepping Works

•Saves time on busy weeknights

•Reduces cooking fatigue and decision-making

•Helps prevent food waste

•Makes healthy meals more convenient

•Cuts down on takeout and impulse purchases

•Spreads meal prep throughout the week instead of dedicating an entire day

Think of it as "cooking forward" rather than meal prepping.

Easy Ways to Micro-Prep

Roast Extra Vegetables

When roasting vegetables for dinner, fill the entire sheet pan.

Tonight:

Roasted broccoli and carrots with chicken

Tomorrow:

Add leftovers to a grain bowl, omelet, soup, or salad

Cook Extra Grains

Prepare double the rice, quinoa, or farro.

Tonight:

Salmon with brown rice

Later:

Grain bowls, stuffed peppers, fried rice, or a quick side dish

Make Extra Protein

Cook additional chicken breasts, turkey burgers, tofu, or beans.

Tonight:

Grilled chicken with vegetables

Tomorrow:

Wraps, salads, tacos, sandwiches, or pasta dishes

Double Your Soup or Chili

Soups, stews, and chili often taste even better the next day.

Serve one meal now and freeze the rest for a future dinner.

Prep Produce While You're Cooking

While dinner is in the oven:

Wash berries

Slice cucumbers

Chop salad veggies

Portion snack vegetables

Future-you will thank you.

Judy Doherty, MPS, PCII

Judy’s passion for cooking began with helping her grandmother make raisin oatmeal for breakfast. From there, she earned her first food service job at 15, was accepted to the world-famous Culinary Institute of America at 18 (where she graduated second in her class), and went on to the Fachschule Richemont in Switzerland, where she focused on pastry arts and baking. After a decade in food service for Hyatt Hotels, Judy launched Food and Health Communications to focus on flavor and health. She graduated with Summa Cum Laude distinction from Johnson and Wales University with a BS in Culinary Arts, holds a master’s degree in Food Business from the Culinary Institute of America, two art certificates from UC Berkeley Extension, and runs a food photography & motion studio where her love is creating fun recipes and content.

Judy received The Culinary Institute of America’s Pro Chef II certification, the American Culinary Federation Bronze Medal, Gold Medal, and ACF Chef of the Year. Her enthusiasm for eating nutritiously and deliciously leads her to constantly innovate and use the latest nutritional science and Dietary Guidelines to guide her creativity, from putting new twists on fajitas to adapting Italian brownies to include ingredients like toasted nuts and cooked honey. Judy’s publishing company, Food and Health Communications, is dedicated to her vision that everyone can make food that tastes as good as it is for you.

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