How To Shop Seasonally

I’m someone who wants to eat well and feel good, but I also want dinner to come together fast, especially after a full day. That’s why meal prep has become such a go-to for me. But here’s the thing: prepping the same meals week after week gets boring fast.

The trick that’s made the biggest difference for me? Shopping seasonally.

When I plan my meal prep around what’s in season, everything tastes fresher, feels more aligned with what my body needs, and actually makes me look forward to eating what I’ve prepped. It’s a small shift that’s made a big difference in both how I eat and how I feel.

Why I Build My Meal Prep Around Seasonal Ingredients

• The food tastes better (like, way better)

• Produce is usually cheaper and easier to find

• Cooking feels less repetitive

• I waste less, because everything actually gets eaten

• It gives me a starting point when I don’t know what to make

My Go-To Seasonal Meal Prep Ideas (By Season)

I like flexible, mix-and-match meals that reheat well, hold up in the fridge, and can be repurposed across a few different lunches or dinners.

Spring

• Meal Prep Base: Farro + roasted asparagus + sautéed mushrooms + lemon-tahini dressing

• How I use it: As a warm bowl with a soft-boiled egg or topped with salmon

• Other spring faves: Radishes, peas, arugula, strawberries (for snacking or tossing in salads)

• Make-ahead tip: Prep a lemon-herb vinaigrette to drizzle on bowls or grain salads throughout the week

  
  

Summer

• Meal Prep Base: Quinoa + grilled zucchini + cherry tomatoes + chickpeas + basil vinaigrette

• How I use it: Tossed cold as a salad, or warmed up with some crumbled feta

• Other summer faves: Corn, cucumbers, peaches, bell peppers

• Make-ahead tip: Grill a batch of veggies and keep a creamy pesto or yogurt-based sauce in the fridge to add flavor fast

  
  

Fall

• Meal Prep Base: Roasted sweet potatoes + lentils + sautéed kale + tahini-miso dressing

• How I use it: Build a hearty bowl, or stuff into a wrap with hummus

• Other fall faves: Apples, squash, brussels sprouts

• Make-ahead tip: Roast extra veggies and batch cook lentils or grains (great warm or cold, and they only get better as they sit)

  
  

Winter

• Meal Prep Base: Brown rice + roasted cabbage or cauliflower + white beans + citrus dressing

• How I use it: Add avocado and toasted seeds for crunch; great as a cozy lunch

• Other winter staples: Citrus (for dressings and snacking), beets, carrots, kale

• Make-ahead tip: Keep a jar of bright citrus vinaigrette on hand: it cuts through heavier winter flavors and makes leftovers more exciting

How I Keep Seasonal Meal Prep Simple

• Pick one or two veggies that are in season and build around them

• Choose a grain, a protein, and a sauce: that’s your base formula

• Make components, not full meals so you can mix and match through the week

• Keep snacks and quick sides seasonal too: cut fruit, roasted veggies, even a few hard-boiled eggs with seasonal herbs

Final Thoughts

Meal prep doesn’t have to be rigid or repetitive. When I use what’s in season, it gives me a starting point, makes food feel fresh, and honestly just brings more joy into the process. It’s less about perfection and more about creating meals that feel good to eat, and actually fit into a busy week.

So next time you’re at the store or farmers’ market, see what looks good right now, and let that guide your prep for the week. You might be surprised by how much easier it makes everything else.