Everyone’s heard all the benefits to meal prepping and but aside from hacks and tips, not many mention how to begin to meal prep as a whole.
Those videos and articles are totally right, meal prepping is a great way to save time, and money, and ensure you have nutritious meals readily available. Here’s a step-by-step guide on how to meal prep:
1. Plan Your Meals:
- Choose Your Recipes: Select recipes that are balanced, include a variety of nutrients, and are suitable for your dietary goals.
- Consider Macros and Calories: If you’re tracking your macronutrients or calories, plan meals accordingly.
2. Make a Shopping List:
- Check Your Pantry: Take stock of what you already have and what you need.
- Organize Your List: Group ingredients by category to make your shopping trip more efficient.
3. Invest in Quality Containers:
- Choose Containers Wisely: Invest in a variety of containers in different sizes to accommodate different dishes.
- Ensure They’re Microwave-Safe: You’ll likely be reheating meals, so make sure the containers are safe for microwave use.
4. Set Aside Time for Prepping:
- Pick a Day: Choose a day that works for you to dedicate time to meal prepping. Many people find success with a weekend day or a Sunday evening.
- Schedule It: Make it a routine by scheduling meal prep time in your calendar.
5. Batch Cooking:
- Cook Proteins in Bulk: Grill or bake chicken, fish, or tofu in larger quantities.
- Prep Vegetables: Chop and roast vegetables in advance for easy inclusion in meals.
- Prepare Grains and Carbs: Cook rice, quinoa, or pasta in batches.
6. Keep It Simple:
- Stick to Basic Recipes: Simpler recipes are often quicker to prepare and reheat well.
- Mix and Match: Use the same basic ingredients to create different meals throughout the week.
7. Portion Control:
- Use a Scale: Weighing portions can help with accurate calorie and macronutrient tracking.
- Use Measuring Cups: For items like rice or pasta, measuring cups can ensure consistent portions.
8. Store Properly:
- Label Containers: Include the date of preparation and the contents of each container.
- Refrigerate or Freeze: Store meals in the refrigerator for consumption within a few days or freeze for a longer shelf life.
9. Stay Organized:
- Create a System: Arrange meals in your refrigerator or freezer in an organized manner.
- Plan for Snacks: Prep healthy snacks like cut-up fruits, veggies, or yogurt.
10. Stay Flexible:
- Adapt to Changes: Life can get busy, and plans may change. Be flexible with your meal prep routine.
11. Clean as You Go:
- Minimize Cleanup: Wash dishes and clean up messes as you go to make the process more manageable.
Remember, the key to successful meal prep is finding a routine that works for you and fits into your lifestyle. Adjustments can be made based on your preferences and dietary needs.
