What is meal prepping? Meal prepping is preparing and portioning out meals in advance, usually for the week ahead. This can be full meals, chopping ingredients, or assembling ingredients for easy cooking later.
Why meal prep? It saves time in the middle of the week, reduces stress about what to eat, aides in portion control, and leads to healthier eating choices. And, it cuts down on food waste and can save money by buying in bulk.
Start by planning your meals for the week, making a shopping list of necessary ingredients, and setting aside time to cook or assemble the meals. You can choose simple, easy-to-make recipes and focus on foods that store well.
How long does meal prepping take? The time it takes for meal prepping depends on how complex your meals are. Generally, meal prepping can take from 1 to 3 hours on a weekend or an evening, depending on how many meals you are preparing.
Good options for meal prep would be foods that store well, are easy to cook in large batches, and are versatile. Grains such as rice and quinoa, proteins like chicken, tofu, or beans, roasted vegetables, salads with dressing packed separately, and snacks like fruit or granola bars are examples.
Store your prepped meals in airtight containers so they stay fresh. Glass containers or BPA-free plastic work well. Freezing some of the meals is also a great option for longer storage. Use labels on containers with the date so you are sure to eat them within a safe time.
How far in advance can I meal prep? Most meals can be prepped 3-5 days in advance. If you want to meal prep for an entire week, you can freeze portions of meals that might not last the full week in the refrigerator, such as stews, soups, or cooked grains.
What if I do not have time to cook everything in one sitting? If you do not have time to cook everything at once, break the meal prepping into smaller tasks. You can prep ingredients like chopping vegetables or cooking grains one day and cook proteins or assemble meals the next.
To prevent meals from becoming monotonous, alternate your meals. This can be achieved by using different herbs and spices or perhaps using different recipes for the various meals. Preparing different cuisines or using meal variations can also be made throughout the week.
Can I meal prep for breakfast, too? Yes! Breakfast items include overnight oats, chia pudding, yogurt parfaits, hard-boiled eggs, and smoothie packs-all of which are easy to prepped in advance. You can even bake muffins or egg muffins for quick breakfasts.
If you dislike the thought of preparing the same meal every day, if you enjoy variety, do prep various meals for different days or prep interchangeable components that can be mixed and matched throughout the week, such as grains, proteins, and vegetables.
How can you ensure that meal prep is not only healthy? Include a mix of protein, healthy fats, and carbohydrates with each meal as well as enough fruits and vegetables. Choose whole grains, lean proteins, and nutrient-dense vegetables to balance your meals.
How can I meal prep for a family? When meal prepping for a family, think about making family-sized portions of versatile dishes such as casseroles, stir-fries, or roasted vegetables that can be served in various combinations. Allow room for customization to suit everyone’s preferences.
What are some easy meal prep recipes for beginners? Some simple meal prep ideas are grain bowls, for example, quinoa with chicken and roasted veggies; salads in separate dressing; pasta, marinara, and veggies; sheet-pan roasted vegetables; and breakfast burritos.
Plan meals and make a shopping list so you do not end up with a lot of leftover food, and be creative in repurposing ingredients for other meals, such as putting leftover roasted vegetables in wraps or salads.
What kitchen tools can be helpful in meal prepping? Helpful tools for meal prepping include a good knife for chopping, cutting boards, a slow cooker or pressure cooker for bulk cooking, a blender for smoothies or sauces, and airtight containers for storage.
How can I meal prep for a special diet (e.g., gluten-free, vegan)? Adjust your meal prep by ensuring that all ingredients align with your dietary preferences. For example, choose gluten-free grains like quinoa or rice, and select plant-based proteins like tofu, lentils, or chickpeas for a vegan meal prep.
Can I also prep snacks? Yes! It can be quite helpful to have some healthy snacking options, such as pre-cut fruit, veggie sticks with hummus, hard-boiled eggs, trail mix, or homemade granola bars.
How do I prepare meals for weight loss? It requires focusing on a lot of veggies, lean protein, and complicated carbohydrates and decreasing processed foods, high-calorie snack intake, by using portioned containers and taking into account tracked calories and macro.
How do you keep salads fresh during meal prepping? How do you make salads stay fresh? Store your dressings on the side. Layer your salad with sturdier ingredients toward the bottom – like beans, grains, or protein – and greens on top. You can also use a mason jar for single servings, layering in reverse.
How can I safely reheat my meal preps? Thoroughly heat your meals to prevent foodborne illness. When reheating, ensure that food reaches an internal temperature of 165°F (74°C). Microwave, stovetop, or oven is okay, but avoid reheating more than once.
How do I meal prep for someone with food allergies? Double-check the ingredient labels for any allergens. Prepare meals safe for the individual. If a substitute is necessary, choose one that is free from allergens, such as dairy-free milk or gluten-free grains. You should also prepare separate containers for different meal types.
Can I freeze my prepped meals? Yes! Many meals freeze well, especially soups, casseroles, stir-fries, and grains. Store frozen meals in freezer-safe containers and label them with the date for easy identification.
To avoid boredom, keep things interesting by rotating your meal prep recipes and experimenting with different ingredients or cuisines. You can also try prepping different types of meals, like batch cooking proteins one week or prepping smoothie packs the next.
How do I stay motivated to continue meal prepping? Stay motivated by planning meals you’re excited to eat, setting a routine, and involving others in the process (like family or roommates). Also, remember the time, money, and stress you’re saving throughout the week by prepping in advance.
