Key Takeaways
Let’s face it: sticking to your health goals can be hard. The last thing you may want to do at the end of a busy day is cook, let alone prepare a well-balanced meal. If you struggle to eat nutritious meals every day, meal prepping can be a time, energy, and money saver.
Meal prepping involves preparing meals or ingredients in advance. It saves time and reduces the daily pressure of cooking while ensuring balanced, nutritious meals. It also helps you stick to your goals by reducing decision fatigue and preventing ordering take-out or impulse buys at the grocery store.
Meal prepping takes a bit of work upfront, but it’s well worth it in the long run, especially once you’ve developed a meal prep system. This article covers step-by-step meal prep strategies, from what foods are good for meal prepping to planning out your weekly menu.
Choose a Meal Prep Strategy that Works For You
Meal prepping can seem daunting, so it’s important to choose a method that fits your lifestyle and goals. Prepping overnight oats or smoothie packets can set you up for a peaceful morning. Make-ahead meals are great for jam-packed evenings. Try picking from one of these popular meal prep strategies or use a combination of the three.
Make-ahead Meals
Make-ahead meals involve cooking complete meals to be reheated throughout the week. Think soups, casseroles, or sheet pan dinners. Store them in one large container or divide them into individual containers for single-size portions. This method requires work upfront but makes weekday meals a breeze. It’s great if you’re too busy or tired to cook by the end of the day.
Batch Cooking
Batch cooking involves making multiple batches of a recipe to be portioned out and frozen for later use. For example, you can double a chili recipe and freeze the rest for a rainy day. This is a great option if you don’t like eating the same thing multiple days in a row. Just pull a nutritious meal from the freezer as needed and you’re good to go!
Ingredient Prep
Ingredient prep involves preparing parts of a recipe, like chopping veggies or steaming rice, for later use. It cuts down on kitchen time while allowing you to still have a fresh meal. It’s a great option if you prefer cooking meals right before eating or serving.
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Pick Out Your Weekly Menu
After choosing a meal prep strategy, it’s time to pick your weekly meals. Start with a few recipes that you already know and love. Then, build your menu by finding new recipes that use similar ingredients. For example, if you’re already using ground turkey, find another recipe that calls for it. Grouping weekly recipes by ingredients cuts down on decision-making and cooking time, simplifying your workload.
Another way to plan your weekly menu is by taking stock of what foods you already have and what needs to be cooked soon. Have some chicken breasts sitting in your fridge? Have sides like rice or macaroni in your pantry? Start with what’s available and then build from there.
If you’re on a weight loss journey, begin by considering your overall objectives and how each meal fits your goals. Focus on recipes that are balanced, filling, and support your energy needs. Choose meals with lean proteins, fiber-rich vegetables, and whole grains to keep you satisfied. Remember, small, consistent changes add up, so be kind to yourself and celebrate each week’s progress toward your goals.
What Foods are Good for Meal Prepping?
As you begin to make a plan, you might be wondering what foods are best for meal prepping. In general, you want to prioritize versatile, simple foods that you can buy in bulk. Having a stocked pantry of these essentials can make meal prep easier in the future. You also want to make sure you cover all food groups in your meal preps.
Take a look at these meal prep staples for some inspiration:
● Whole grains: pasta, rice, oats, quinoa
● Beans and legumes: pinto beans, black beans, chickpeas
● Meat: chicken, ground turkey, beef, salmon
● Canned goods: veggies, broth, tomato sauce, tuna
● Cooking oils: olive, avocado, coconut
● Baking essentials: flour, baking powder, cornstarch
● Snack foods: peanut butter, almond butter, mixed nuts, dried fruit
Shop Your Meal Prep List
Once you have your recipes, make a list of everything you’ll need (including food storage containers). Sticking to your list will help prevent impulse purchases or having to make a second trip to the grocery store. That said, don’t be afraid to stock up on staple items if they’re on sale. This will help build your kitchen inventory and save time and money in the long run.
Schedule Your Meal Prep
You’ve got your recipes and ingredients. Now it’s time to cook! Dedicate a block of time, like Sunday afternoon, to preparing your meals for the week ahead. Brew a pot of coffee, blast some music, and even invite a friend to make your meal prep a routine you enjoy and look forward to.
As for cooking, it’s best to start with foods that have the longest cooking time. Prepare a crockpot meal first so that it can cook while you prepare other recipes. If two recipes call for the same ingredient, like chopped peppers, prep for both recipes then divide them. Cut produce that can be eaten raw before produce that needs to be cooked to reduce cleaning time. Once everything is done, store your meals in the fridge and freezer to be reheated throughout the week.
Another tip is to have a designated place for all your meal prep recipes. This helps you stay organized and makes choosing recipes for the week easier. Don’t forget to note if you loved or hated a recipe!
Tailored Support From a Registered Dietitian
Maintaining healthy habits while juggling a busy schedule can be a challenge, but don’t let it hold you back. Personal support is available to help you stay motivated and stick to your health goals. Partnering with a dietitian can help you understand your eating patterns and develop an effective meal prep plan that suits your lifestyle.
Our dietitians deliver the insight and support you need to set and reach your health goals. Book an appointment with Dietitian Live for help creating a meal prep plan you’ll be excited to commit to. We’re here to help you prepare balanced, stress-free meals!
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Covered by most insurance plans.
