Your Complete Guide To Efficient Meal Prepping 101

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, 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 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.

Featured image via Unsplash