Meal prepping involves cooking and storing foods ahead of time. It is a convenient and cost-effective strategy that can help people reach their health and fitness goals by reducing food impulsivity.
Meal prep is most effective when done on a regular basis. To make meal prep a habit, pick a day each week to spend a few hours in the kitchen, such as Sunday or Wednesday.
Make a Menu
Meal prepping can involve preparing whole meals for the week ahead of time, which may include several days’ worth of breakfasts, lunches and/or dinners. If you’re new to meal prep, Homan recommends starting small and choosing one mealtime to prepare for at a time. This will reduce the amount of food you keep in the fridge (which can make it go bad quickly) and also save you from having to cook more dishes than you have the time or energy for at a given point in the week.
Try to choose a variety of meals that can work well as planned leftovers, such as quiches and pastry-topped pies; pasta bakes; chilli and bolognese; and rice-based dishes. You should also aim to cook staple foods that maintain their quality when reheated, such as washed greens, hard-boiled eggs and roasted vegetables.
Buy in Bulk
There are various meal prepping methods, based on your schedule, goals and meal preferences. Some meals are cooked in advance and frozen to be reheated later, while others are prepared fresh and then refrigerated or even eaten on the go.
It’s important to buy the right ingredients in bulk when meal prepping. This includes bulk items like rice, beans and pasta as well as cheaper protein options such as chicken, canned tuna or eggs. You can also save money by shopping for items that can be used in multiple dishes such as leafy greens and roasted vegetables.
Avoid food waste by properly storing and labeling your prepped meals and ingredients. Don’t let your meals or ingredients sit in the fridge for too long as this can cause them to spoil and ruin your meal plan.
Make a Shopping List
Meal prepping is a popular method for anyone looking to achieve their health and fitness goals. It can help you save time by cutting down on cooking during the week and save money by reducing grocery bills.
The key to success with meal prep is planning ahead. Before you head to the supermarket, make an accurate shopping list of all the ingredients you’ll need for the coming week. This will help reduce food waste, as you’ll only purchase ingredients that you know you’ll use.
Meal prepping can also save you money on impulsive shopping, such as popping into the supermarket to buy a ready meal or ordering takeaway after a long day at work. With meal prep, you’ll have healthy, home-cooked meals based on foods and recipes that you love.
Prep the Food
When meal prepping, you can cook whole meals to eat throughout the week (like a pot of soup or a casserole), or prepare individual ingredients to use in various recipes throughout the week (like roasting veggies, chopping or cooking beans and preparing fresh salad greens). If you’re new to meal prep, focus on ingredient prepping instead of making complete meals.
This helps you reduce food waste, which is bad for the environment and your wallet. It also makes it easier to shop smart and only buy what you need, so you don’t wind up with extra foods that spoil.
When it comes to storing your prepared foods, airtight containers are best. This helps keep bacteria at bay and also locks in flavor and moisture.
Store the Food
If you have the right meal prep containers, it’s easy to keep your foods fresh. Look for ones that include Bento Box-style compartments, silverware, and condiment holders. Having an entire set can make it even easier to put meals together on the go without getting messy!
If this is your first time meal prepping, Homan recommends limiting your preparation to recipes that you know everyone in the family will like. This will minimize the risk of food waste (think moldy leftovers).
It’s also important to label everything and make sure that highly perishable foods are kept front-and-center, so they won’t be forgotten. This can help prevent food waste and make your fridge a little more organized! For the best results, store your prepared meals and ingredients in an airtight container at the proper temperature.