How to Meal Prep: Everything You Need to Know (Beginner’s Guide)
January 9, 2022
In recent years, the popularity of meal prepping has skyrocketed as people look for ways to eat healthy nutritious meals and save time. Meal prepping involves preparing meals in advance, typically for the entire week, and storing them in containers to be eaten throughout the week.
The benefits of meal prepping are numerous, including time-saving, cost-effectiveness, portion control, and healthy eating. However, the process of meal prepping can be overwhelming for beginners.
In this article, we will provide a comprehensive beginner’s guide on how to meal prep including steps to meal prep, tips for success, and the benefits of this trend. Whether you are new to meal prepping or looking to improve your skills, this guide will provide you with everything you need to know to start meal prepping like a pro.
What is Meal Prep?
Meal prepping is a process of preparing and cooking meals ahead of time to be eaten throughout the week. This can be done for any meal of the day, including breakfast, lunch, dinner, and snacks. The idea behind meal prepping is to save time and effort during the week by having pre-prepared meals that are ready to eat, so there is no need to cook every day.
The meals are typically stored in containers that are easy to transport and reheat. These containers can be made of various materials, such as plastic, glass, or metal. Some people prefer to use reusable containers to reduce waste, while others opt for disposable containers for convenience.
Why should I meal prep?
Here are some of the main benefits of meal prepping:
Time-Saving: Meal prepping can save you a significant amount of time during the week. Instead of spending time every day deciding what to cook and then preparing and cooking the meal, you can spend a few hours one day each week prepping your meals for the entire week. This frees up more time for other important tasks such as work, exercise, and spending time with family and friends.
Cost-Effective: Meal prepping can also save you money. When you buy ingredients in bulk, you can often get better deals, reducing the overall cost of your meals. Additionally, by planning and prepping your meals in advance, you are less likely to eat out or buy expensive pre-made meals, which can add up over time.
Portion Control: Meal prepping can help you control your portions and avoid overeating. By preparing meals in advance, you can ensure that you have the right amount of food for each meal, and you won’t be tempted to eat more than you need to.
Healthy Eating: Meal prepping allows you to control the ingredients and cooking methods used in your meals, which means you can ensure that you are eating healthy and nutritious foods. By planning your meals in advance, you can also make sure that you are getting a balanced diet that includes all the essential nutrients your body needs.
In summary, meal prepping can be a great way to save time, and money, and promote healthy eating habits. By planning and prepping your meals in advance, you can take control of your diet and reduce stress, making it easier to stick to your health and fitness goals.
Different Ways to Meal Prep
There are several ways to meal prep, depending on your preferences, dietary requirements, and lifestyle. Here are some of the most common ways to meal prep:
Batch Cooking: Batch cooking involves preparing a large quantity of a particular meal or ingredient, such as roasted chicken or cooked quinoa, and using it throughout the week in different recipes. This is an excellent way to save time and effort during the week and ensure that you have a variety of meals to choose from.
Theme Nights: Theme nights involve preparing meals based on a particular theme or cuisine, such as Italian night or Mexican night. This can be a fun way to add variety to your meals while still allowing you to prepare in advance.
Pre-Made Meal Kits: Pre-made meal kits involve buying pre-made meals or kits that include all the ingredients and instructions to prepare a specific meal. This is an excellent option for those who are short on time or do not enjoy cooking.
Mason Jar Salads: Mason jar salads involve layering different ingredients in a mason jar to create a salad that can be easily transported and eaten on the go. This is a great option for those who want to have a healthy, nutritious meal on hand.
Freezer Meals: Freezer meals involve preparing meals in advance and freezing them for later use. This is an excellent way to save time and effort during the week, as all you need to do is thaw the meal and reheat it.
Cook Once, Eat Twice: Cook once, eat twice involves preparing a meal that can be used for leftovers the next day. For example, cooking extra roasted vegetables and using them in a salad the next day.
Overall, there are many different ways to meal prep, and it’s essential to find a method that works for you and your lifestyle.
How to Meal Prep
Meal prepping is a great way to promote healthy eating habits, save time, and money. It involves preparing and cooking meals in advance to be consumed throughout the week. If you’re new to meal prepping, the process may seem overwhelming, but with the right steps and tips, anyone can do it. Here is a step-by-step guide on how to meal prep like a pro:
1. Choose Your Recipes
Before you start meal prepping, you need to decide what you want to eat for the week. Look for healthy recipes that fit your dietary preferences and cooking skills. Choose recipes that use similar ingredients to make the most of your shopping and prep time.
2. Make a Meal Plan
Once you have your recipes selected, it’s time to create a meal plan. This will help you stay on track with your nutrition goals and ensure that you have everything you need to prep your meals. Start by breaking down each meal into its individual components: protein, vegetables, and carbohydrates.
3. Make a Shopping List
Now that you know what you’re cooking for the week, create a shopping list of everything you’ll need. Make sure to double-check your pantry and fridge to avoid buying items you already have on hand. Organize your list by grocery store aisle to make your shopping trip more efficient.
4. Prep Your Ingredients
Before you can start cooking, you’ll need to prep your ingredients. This may involve washing, chopping, and portioning your produce, cooking your grains, and seasoning your proteins. Set aside a few hours on a weekend day to do all of your prep work at once.
5. Cook Your Meals
Once your ingredients are prepped, it’s time to start cooking. Follow the recipes you selected earlier, cooking each meal component separately. This will help ensure that everything is cooked properly and to your liking. Make sure to label each container with the name of the meal and the date it was prepared.
6. Store Your Meals
Once your meals are cooked, let them cool before storing them in the fridge or freezer. Use airtight containers to keep your food fresh, and make sure to leave some room at the top for expansion. Store your meals in the fridge for up to four days, or in the freezer for up to three months.
7. Reheat and Enjoy
When you’re ready to eat, simply reheat your prepped meal in the microwave, oven, or on the stovetop. Make sure to follow the cooking instructions on your container, and enjoy your healthy, home-cooked meal!
Tips for Successful Meal Prepping
As you probably already know, cooking and preparing meals for the entire week can be a time-consuming and frustrating experience. To make things easier, here are a few more tips that will ensure your weekly meal prep goes off without a hitch:
Start small: Don’t try to meal prep for the entire week at once. Start with just one or two meals per week to get the hang of it.
Use a variety of recipes: Don’t get stuck eating the same thing every day. Choose a variety of recipes to keep your taste buds happy.
Invest in good containers: Make sure to invest in good quality containers that are microwave and dishwasher-safe.
Keep it simple: Stick to simple recipes and ingredients to make the process easier.
Use your freezer: Freeze meals that won’t be consumed within a few days to prevent them from going bad.
Stay organized: Keep your kitchen and meal prep area organized to make the process more efficient.
Note: If you’re just starting out, it can be easy to make a few simple meal-prepping mistakes that will derail your progress. Here are some of the most common meal prep mistakes to avoid so you can stay on track:
Meal prepping is a practical and efficient way to maintain a healthy and nutritious diet, save time, and reduce food waste. Whether you’re a busy professional, a student, or someone who just wants to eat healthier, meal prepping can benefit anyone. By following the steps outlined in this beginner’s guide and incorporating the tips provided, you can successfully meal prep like a pro.
Remember to plan your meals, create a grocery list, shop for ingredients, prep your ingredients, cook your meals, store your meals, and reheat and enjoy. Starting small, investing in good containers, keeping it simple, using your freezer, and staying organized are all essential elements to successful meal prepping.
So, what are you waiting for? Start meal prepping today and enjoy the benefits of a healthier lifestyle.