Ah, meal prepping – the not-so-secret weapon of savvy foodies and busy professionals alike. It’s like a strategic game of culinary chess, where you plan, prep, and conquer your week’s meals in advance. But hey, if you’re still scratching your head wondering what this meal-prepping hype is all about, let me break it down for you.
Meal prepping is the art of preparing meals in advance, typically for the week ahead. It’s a ninja-level skill that involves cooking, portioning, and storing your food so that you’re armed and ready to face those hectic days without the anxiety of figuring out what to eat. You become your own kitchen superhero, saving precious time and energy while maintaining a semblance of control over your diet.
The benefits are aplenty! First and foremost, meal prepping grants you the gift of time – a rare and elusive commodity in this fast-paced world. No more slaving away in the kitchen every night; with meal prepping, you’ll have more moments to pursue your passions or binge-watch that new show on the streaming platform du jour.
But wait, there’s more! Meal prepping can save you some serious moolah. Say goodbye to impromptu lunch dates or pricey takeout. You’re the master of your menu, and you get to decide which ingredients to splurge on or opt for budget-friendly choices without compromising on taste.
Getting Started
So, you’re ready to dip your toes into the meal-prepping waters? Excellent choice, my friend. Let’s get you started on this culinary adventure.
1. Choose a day to meal prep:
It’s all about finding the perfect day to don your meal-prepping apron. Many folks prefer Sunday as the holy grail of meal-prepping days but feel free to choose whichever suits your schedule. Make it a fun ritual – crank up your favorite tunes, put on an imaginary chef’s hat, and get into the meal-prepping groove. I prefer to execute mine with a smooth, medium-bodied glass of red wine.
2. Plan out your meals:
This ain’t a game of “eeny, meeny, miny, moe” when it comes to meal prepping. Strategically plan your meals for the week, considering your taste preferences, dietary goals, and any special occasions. Mix and match your proteins, veggies, and carbs, and let your creativity run wild.
3. Make a grocery list:
Prepare your battle plan by crafting a meticulous grocery list. Don’t leave it to chance or memory; you might end up with ten jars of peanut butter and no veggies. Shop like a boss, armed with your list, and conquer the supermarket aisles!
Tips for Successful Meal Prepping
Now that you’re on your way to becoming a meal-prepping maestro, let’s level up your skills with some pro tips.
1. Cook in bulk:
Embrace your inner gourmet chef and cook in bulk. Whether it’s a hearty stew, a batch of roasted veggies, or succulent grilled chicken, preparing larger quantities allows you to repurpose ingredients throughout the week and prevents mealtime monotony.
2. Use versatile ingredients:
Think like MacGyver in the kitchen, choosing ingredients that can perform culinary magic in various dishes. For instance, grains like quinoa or rice can serve as a base for salads, bowls, or stir-fries, and roasted veggies can complement both meat and plant-based proteins.
3. Invest in quality storage containers:
Don’t skimp on your meal-prepping armory – get yourself some top-notch storage containers. These trusty companions will keep your meals fresh, organized, and spill-free. Opt for glass or BPA-free plastic containers that can withstand the test of time and microwave reheating.
How to Store Your Meals
You’ve conquered the art of meal prepping and created culinary masterpieces. Now, let’s ensure they stay fresh and delicious until the moment of truth.
1. Proper storage techniques:
Divide and conquer – portion out your meals into the storage containers, making sure to seal them tightly to maintain freshness. For meals with different components, like protein and sides, consider storing them separately to preserve their individual flavors.
2. Freezing meals for later use:
If you’ve overachieved in the meal-prepping arena, fear not! Pop those extra meals in the freezer for future enjoyment. Ensure you label the containers with the meal contents and the date to avoid any frozen food mysteries.
Congratulations, fellow food enthusiast! You’ve made it through the meal-prepping crash course. Let’s recap the perks – more time, less stress, saving money, and gaining control over your diet. With these tips and recipes in your arsenal, there’s no limit to what you can achieve.
So, I dare you to take the meal-prepping challenge and embark on this flavorful journey. Embrace the art of planning and prepping, and you’ll be amazed at the impact it can have on your life. Now go forth, conquer your kitchen, and enjoy the delicious rewards of meal prepping! Bon appétit!
Meal planning doesn’t have to be hard. With just 5 easy steps, see how I plan and execute my meals for the week.
I’m going to share with you the exact process I use every week to plan and execute my meals.
The first thing we need to do is take a look at our weekly calendar. Are there any days where you will be eating out? Are there days where you need something super quick because of an evening activity? Are there days where packing leftovers into your lunch would be beneficial? Remember, when you are first starting out, you don’t have to try and conquer 7 days’ worth of meals. Start small. Maybe one or two days, and then build up from there.
BONUS TIP: I always leave one or two days where I will use up any leftovers that I have. This helps me make sure that I am not wasting any food. Also, when looking at your week, pick one day as your planning and grocery shopping day, and another day as your prep day. Some people find it successful to do this all in one day, but for me, I find it easier to break it up into 2 chunks. Do what works best for you!
Decide on a place you will store recipes. Whether these be physical recipes cut out of magazines, or written out by hand. Or digital copies saved from a website or typed out on your computer. Either way, have one place that is your go-to. Start with 3-5 that you are comfortable with. In order to get comfortable and effective in the kitchen, you need practice. Repeating some of the same recipes will help with this. When you are comfortable, start with introducing one or two new ones each week. Now that you have decided which meals you are going to have for the week, start plugging them into the days you will have them. Keep in mind, that leftovers are your friends. Are there certain meals that you can make a double batch and have the leftovers on another day? Look at meals with similar ingredients. Do you have salmon and broccoli down for dinner one night? Is there another recipe that includes broccoli and you can make it another night? Minimizing the number of ingredients is going to help with not getting overwhelmed and will cut down the time it takes you to go shopping.
Go through your meal plan and make a list of all of the ingredients you will need. Have a look at what you already have on hand. Take inventory of your pantry, freezer, and fridge. Are there ingredients that you already have that you can use? Once you exclude the items you have already, make a list of the items you will need to purchase.
BONUS TIP: Organize your list according to where you find the items in the store. For example, group all of your fruits and veggies together. Then group all of your meats together. This will save you time having to scroll through your list as you walk down each aisle. It will also prevent you from forgetting anything. Really strapped for time? Use an online/pick-up option. Since the pandemic, most grocery stores allow you to place an order online, select a pick up time, and be able to pick up your groceries without even having to walk into the store. If you are choosing to go in and shop the traditional way, make
sure NOT to do this on an empty stomach. This is the best way to make sure you aren’t buying additional foods you don’t need or quick snack options to eat on the car ride home.
Time to get out the pen and paper. Go through each recipe and write out what you can do ahead of time to eliminate the length of time it will take the night you are making your meal. Some people, they like cooking all of their meals and then just reheating them each day. If this is easiest for you then do your thing! For me, I like to prepare as much as possible without actually completing my meal. For proteins, this could include cutting them into my desired sizes and putting them in containers with marinades. For vegetables, this is all of my chopping. I also like to blanche my vegetables. This is where you cook them for a couple of minutes in boiling water and then immediately transfer them to an ice water bath. What this does is allow the vegetables to cook through to the center. This way when you are ready to make your meal, your vegetables simply need to be roasted or sauteed, allowing for caramelization on the outside to occur, without having to wait until the centers are cooked. Blanching ahead of time not only cuts down on your cooking time during the week but also ensures even cooking. Nobody wants charred vegetables that are raw on the inside. Lastly, for any of your green vegetables, blanching preserves their bright green color. For starches, making your rice or quinoa during your prep means you simply have to reheat it at mealtime.
Now we get to the easiest step of all – making your meal. Since all of the “work” has already been done, all you have to do is basically put your meal together. Cook-off your protein. Finish off your vegetables. Reheat your starch. VOILA! Let’s Eat!
The best way to be successful in the kitchen is to have a plan and then execute what is on your plan. The more practice you get, the quicker you will be able to do this. At first, it might seem daunting, but practice makes perfect. Take the extra time on your prep days to make sure everything is ready to go, which means that during the week, you aren’t spending hours making a meal, especially after a long day at the office!
