Have you ever watched online meal-prepping videos and wondered if it’s something you could benefit from? While it may appear complex or demanding, meal prepping is simply about planning and preparing your meals in advance, typically for three to seven days. It’s similar to packing leftovers for the next day’s lunch — only extended over a week.
Why meal prep?
Prepping meals in advance is especially beneficial if you have a hectic schedule. It saves time and reduces the daily stress of cooking from scratch. Not only does it help in managing your diet by promoting balanced meals, but it also cuts down on food waste and saves money by minimizing impromptu takeout expenses.
However, meal prepping isn’t for everyone. If you cherish variety and freshness in every meal, or if your family has diverse tastes, meal prepping might feel restrictive.
How to meal prep
1. Start small
If you are a beginner, it is advisable to start small and then build your confidence from there. Start by packing your leftovers from dinner for the next day’s lunch. This helps you get a feel for what dishes you enjoy and how they hold up overnight.
Also, before venturing into prepping all meals, start with just one — like lunch. This approach allows you to experiment without feeling overwhelmed. Once you’re comfortable with the process, consider expanding to include breakfast and dinner. This step-by-step expansion helps you identify what works best for your lifestyle and preferences over time.
2. Balance your meals
Incorporate a variety of food groups in your prep, including whole grains, proteins, healthy fats, and plenty of fruits and vegetables. Avoiding overly processed foods is vital to a healthy meal prep.
3. Choose the right containers
Start with basic, reusable containers. If you find meal prepping works for you, consider investing in quality glass or plastic containers with compartments to help manage portions and maintain variety.
4. Plan your shopping
Create a detailed shopping list based on the recipes you choose. Opt for in-season produce to ensure freshness and affordability, and resist the temptation to buy snacks and non-essentials.
Once your pantry is well-stocked, take the time to organize it and maintain an inventory. This organization helps you keep track of what you have and what needs replenishing, and simplifies planning your meals and shopping for future preparations. Staying organized minimizes the chances of buying duplicates or unnecessary items, keeping your meal prepping efficient and budget-friendly.
5. Embrace batch cooking
Once you’re comfortable, try batch cooking, which involves preparing larger quantities. This approach is efficient, but requires knowing which foods freeze and reheat well.
6. Label everything
Always label your containers with contents and preparation dates. This practice helps track shelf life and reduces waste.
7. Vary your menu
Eating the same meals for days, weeks, or months can make you hate even your favorite meals. To avoid this, make your meals diverse and cycle your menus. For example, you can list your favorite recipes and rotate them every week. Another option is having a base meal and rotating what you are having it with.
Herbs and spices also come in handy when looking for variety and flavor. They can also make your meals fresher without changing your menu completely.
From beginner to pro
Meal prepping is an invaluable skill that can save time, money, health, and stress. Start small, and once you master these essential tips for beginners, you can reap the benefits of having grab-and-go meals. Remember to research the best meals to prep and those whose texture you won’t like after reheating. With some practice and patience, you’ll find that meal prepping becomes a breeze.
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