5 arthritis-friendly meal prep tips for beginners

(NC) Meal prep sounds great in theory…until pain and fatigue get in the way. For many people living with arthritis, the idea of spending hours in the kitchen can feel unrealistic.

But meal prep doesn’t have to be all-or-nothing. At its core, it’s simply about preparing meals or ingredients in advance so you’re not starting from scratch every day. When you focus on incorporating more anti-inflammatory foods like fibre-rich plants, omega-3s and nutrient-dense ingredients, you’re setting yourself up to feel better, even on tough days.

Here are five tips from Arthritis Society Canada to make meal prep work in your favour.

1. Keep it simple
   Skip complicated recipes and aim for meals with five to 10 main ingredients, not including spices and herbs. The simpler the prep, the easier it is on your time, energy and joints. Cooking methods that don’t strain your joints will also make your meal prep experience more enjoyable.
2. Lean on frozen, canned or pre-cut ingredients
   Stock up on frozen fruits and vegetables, as well as low-sodium canned legumes, and consider pre-cut salads, vegetables and fruit for less chopping and quick meals. These are especially helpful when you don’t get a chance to visit the grocery store or when fatigue and pain get in the way.
3. Batch cook at least once a week
   Make double or triple the portion you need, enjoy some right away and freeze the rest for later. Future you will be very grateful.
4. Work with your energy, not against it
   Some days will be easier than others, and that’s okay. Plan your meal prep for times when you’re feeling your best and scale back when you’re not. Consistency matters more than perfection.
5. Take it one meal at a time
   You don’t have to prepare an entire week of meals to see benefits. Start with one meal or even one snack. Add more anti-inflammatory ingredients where you can and build from there at your own pace.

Discover more anti-inflammatory tips at arthritis.ca/healthy-living.