Why Meal Prep?
Before we get into the how, let’s talk about the why. Meal prepping has several benefits:
Meal prepping can save you time by dedicating a few hours one day a week to preparing your meals, freeing up the rest of the week. It reduces stress since knowing what you’re going to eat and having it ready to go eliminates the daily meal planning hassle. By having healthy meals ready, it supports your nutritional goals, making it easier to stick to them. Planning your meals and buying in bulk can save you money in the long run, and with a plan in place, you’re less likely to let food go to waste.
Getting started
There are several approaches to meal prepping. You could prepare meals for the entire week on a single day, such as the Sunday beforehand. Alternatively, you could try what I call ingredient prep, where you get all your ingredients ready so you can quickly assemble meals at mealtime.
No matter what option you choose you will need to start in the same place, Planning Your Meals.
First, decide how many meals you need for the week, whether it's all three meals plus snacks or just a few key ones. Next, pick recipes you enjoy that meet your nutritional needs, and try to choose ones with similar ingredients to make shopping and prep easier. Then, create a shopping list of all the ingredients you'll need to ensure you have everything on hand and avoid extra trips to the store.
Next is to Prep Your Ingredients:
Start by washing, chopping, and slicing your vegetables and fruits. Store them in containers or zip-lock bags. If meal prepping Cook grains like rice, quinoa, and pasta in bulk. The same goes for proteins like chicken, beef, or tofu. Portion out snacks like nuts, seeds, and fruit into individual servings. This makes it easy to grab a snack on the go!
If ingredient prepping you can stop here, if meal prepping go ahead and throw those meals together, then pop into containers to store in the fridge or freezer, depending on when your going to eat the meal/use the ingredients.
This is where I usually hear "But I don’t have all the fancy matching containers... "
The truth is, you don’t need them! Social media often shows matching containers, but you can start with what you already have. Over time, you can replace them and gradually build up your matching set.
My Top Tips!
Start Simple:
If you’re new to meal prepping, start with ingredient prepping. You’ll be surprised how much time you save on weeknights when your vegetables are peeled and chopped and your ingredients are organised. As you get more comfortable, you can gradually expand your prep. This approach helps you avoid feeling overwhelmed and makes the process more manageable.
Multitask:
While one dish is cooking, prep another. For example, while your chicken is baking in the oven, you can be chopping vegetables or cooking rice on the stovetop. This efficient use of time can significantly speed up the meal prep process. You will get faster and more efficient the more you practice.
Label and Date Your Meals:
Use labels and dates on your containers to keep track of what’s inside and when it was made. This helps you consume your meals within a safe time frame and reduces food waste. It also makes it easier to grab the right meal quickly.
Prep Snacks Too:
Don’t forget to prep snacks! Having healthy snacks ready can prevent you from reaching for less nutritious options. Prepping snacks like cut vegetables with hummus, fruit, or mixed nuts can keep your energy levels up between meals.
Stay Flexible:
Be flexible with your meal prep. If something doesn’t go as planned, don’t stress. Adjust and move forward. Flexibility is key to making meal prepping a sustainable habit rather than a chore. If you know you're not going to get to eat a meal before it goes off, pop it in the freezer to have later!
Staying motivated with meal prepping can be challenging at first, but it becomes easier with practice.
Set realistic goals, keep it fun by trying new recipes, involve the family to make it enjoyable, and track your progress to see the benefits and stay motivated.
Meal prepping is a brilliant way to save time, reduce stress, and maintain a healthy diet. By starting simple, planning your meals, and staying organised, you can make meal prepping a manageable and enjoyable part of your weekly routine. With these tips and tricks, you’ll be well on your way to becoming a meal prep master.