'GMA' is breaking down simple secrets to meal prep

Stefani Sassos, registered dietitian for Good Housekeeping Institute, gives "GMA" the easy tips to make meal prep a breeze.
2:30 | 06/12/21

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Transcript for 'GMA' is breaking down simple secrets to meal prep
meal prep made easy. We are breaking down the simple secrets to making the whole process a breeze. Here with the 411 of getting it done is Stephanie sassos. She's a registered dietitian for the good housekeeping institute. Stephanie, good morning to you. Thanks for being with us. Let's jump right in here and start with the essentials. What ingredients should we have in our pantry? Sure thing. Gone are the days of boring brown rice. We are going to up your grain game here with ancient grains like quinoa, packed with fiber, super hearty and satisfying. The next thing you'll want to stock your pantry with are lentils. This is a budget friendly, protein-packed pick. Next up are oats. Of course oats make a great breakfast, but you can also use oats as a substitute for bread crumbs in things like meat loaf or meat balls. Finally we have avocado oil. My favorite oil because it has a high smoke point. When you're in a rush cooking at high temperatures for meal prep, you need an oil that can keep that's going to be your best option. Last but not least, high quality spices. I can't stress this enough. Make sure you're getting good quality spices and using them before the expiration date so you maximize flavor and quality. The other key thing is having the right equipment on hand. What do you recommend? Sure thing. Definitely a great sheet pan is a good start, glass airtight containers and parchment paper. It is going to half your cleanup time in the kitchen. All right. Now we have some of these meals that we can make with some of these ingredients here, all the goods. What did you put together for us? So I have for you today a delicious fennel roasted chicken and peppers. It's from good housekeeping's easy meal prep cookbook. It is a sheet pan meal, a set it and forget it solution. Put everything on the sheet pan. Throw it in the oven and it's ready in 30 minutes. The best part about this book is we give you tips to repurpose leftovers so you're not eating the same thing every single day. All we did here is took our roasted peppers, put it in a blender with a few other household ingredients and I created this delicious pepper pasta sauce. I'm putting it on some whole wheat pasta with some peas and asparagus. Right here you'll keep your meal prep super interesting and innovative and cut down on food waste in the kitchen too. Love that. Looks good. Smells good. Stephanie, thanks so much. We appreciate it. For more pointers, pick up good housekeeping easy meal prep. It's available now.

This transcript has been automatically generated and may not be 100% accurate.

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