Meal prepping is a flexible process that doesn’t have to look the same every week. In fact, it is recommended to vary meal prep methods.
Meal prepping can involve making whole meals to be refrigerated or preparing component foods that can be combined into a number of meals. Either way, it is essential that food is correctly stored and reheated to prevent any health-related issues.
Plan your meals
Having a plan before heading to the store can cut back on food waste. According to a study, one-third of all grocery store purchases end up being thrown out.
A meal planning strategy can be as simple as going through the fridge, freezer and pantry to see what ingredients you already have. Then, you can create a shopping list that includes any missing ingredients. It’s also helpful to write down recipe ideas that use the foods you already have in your house — like burgers with ground beef, stir-frys with rice and vegetables or pasta with black bean sauce or a bolognese.
People who meal prep often eat healthier and have more balanced meals because they can control the amount of sodium, sugar and saturated fat in their diets. This also helps them adhere to their exercise goals, as they don’t have to rely on takeaways and ready meals to meet their nutritional needs. It also allows them to eat more fruits and vegetables because they’re prepared at home.
Buy the right ingredients
When you think of meal prepping, it might conjure up images of bland chicken breast, rice and green beans stuffed into a week’s worth of plastic containers. However, meal prep can be a very versatile practice. There are many different methods for food prepping, and the best one for you will depend on your goals, schedule and meal preferences.
The first step is to buy the right ingredients for your meals. This includes buying the foods that you know will keep well in your fridge or freezer (such as a good quality protein), as well as cooking ingredients such as potatoes, carrots and herbs. It’s also important to make a shopping list, which will help you avoid over-buying or purchasing unnecessary items. You can use dry erase boards or magnetic to-do lists that hang on your fridge to stay organised and keep track of what you need. It’s also a good idea to invest in some airtight food storage containers.
Make a shopping list
Food prepping involves cooking, storing and reheating meals in advance. It can help you manage your diet, reduce costs and make healthier choices. However, meal prep can be time-consuming and require an investment in tools and storage containers. It is also important to follow food safety guidelines when preparing foods in advance.
Before you start shopping, figure out what ingredients you need for the week. This will help you avoid making hasty purchases at the supermarket and ensure that you buy everything you need. You can use a handy app that curates recipes and grocery lists, or simply write down your plan on a piece of paper.
When deciding which ingredients to purchase, consider whether you want to prepare full meals or individual components to be eaten throughout the week. It is a good idea to cook meals that will last a few days, such as quiches and pastry-topped pies; pasta bakes and risotto; and chilli or bolognese.
Set aside a day
Many people use meal prepping to help them meet their fitness, weight loss and health goals. It’s especially helpful for those with busy schedules who don’t have time to cook each day.
Meal prep includes preparing entire meals that you will eat all week, such as roasting chicken that you can then add to salads the rest of the week or cooking up some grains and proteins you can use for lunches and dinners. However, some people prefer to do ingredient meal prep instead of preparing whole dishes, which can save even more time and money.
To get the most out of meal prepping, make sure your ingredients last for at least five days. That means shopping on the day your local grocery store gets its produce and staying away from foods that will go bad quickly. This may also help you reduce food waste, which can save money and help the environment. Also, opt for stackable containers that will make more efficient use of your refrigerator space.