I discovered the importance of meal prepping during my college days. The realization set in early when I moved into my first apartment, living on my own. The harsh truth hit when I found that relying on last-minute dinners often led to boring, repetitive meals like microwave burritos, quick-fix pastas or scrambled eggs. This approach not only resulted in (a) wasted groceries but also (b) took a toll on my nutritional intake. Little did I know that this lesson would become even more crucial in the demanding world of work. Honestly, who has the energy to cook full-blown meals after a long day.
And just as I thought I had my dinners sorted, a curve-ball was thrown my way when I set out on a path towards holistic living. While my workout routine was in check, I craved a more comprehensive lifestyle change, one that involved living less sedentarily, enhancing all components of fitness, and making more mindful choices. This meant sorting meals that extended beyond just dinner to cover breakfast, lunch, and dinner (and midnight snacks, obviously). The only catch? Cooking proper meals demands a good chunk of time.
Enter: meal prepping. Before we dive into the details, let me tell you: the effort pays off. It keeps me from making unhealthy food choices or reaching for processed snacks on the go. Without further ado, here’s your ultimate guide to meal prepping.
In this article:
- What is meal prepping, and what are its benefits?
- Ways to meal-prep
- How long do your meal preps stay fresh?
- Tips to make prepping a breeze
What is meal prepping, and what are its benefits?
Meal prepping, at its core, involves the strategic planning and preparation of meals in advance, typically for the upcoming week. Instead of stressing about what to cook every day, you set aside a specific time to cook and portion your meals, making your week more convenient and less hectic.
Now, let’s talk benefits. First up, it’s a time-saver. You get to reclaim your weeknights by skipping the daily cooking grind (hello, Netflix and skincare). It’s budget-friendly – buying in bulk and planning ahead help cut down on grocery costs. Plus, meal prepping puts you in control of your nutrition. You can guarantee a balanced diet by planning and portioning your meals, avoiding those last-minute, less healthy choices. But the best part? Say goodbye to the stress of figuring out what’s for dinner. With your meals prepped and ready, you can enjoy a consistent and easy dining experience throughout the week. In a nutshell, meal prepping simplifies your daily eating routine, saving you time, money, and stress while nudging you towards healthier choices.
Ways to meal-prep
Despite what people may think, there are various ways to meal prep — not all of which involve spending a whole Sunday afternoon cooking dishes for the week to come. You can choose methods that work best for you.
Batch Cooking: Consider this the star player in the meal prep game. With batch cooking, you cook large quantities of staple items like proteins, grains, and veggies at once. Then, mix and match these elements throughout the week to create diverse and tasty meals.
Ingredient Prep: For those who want flexibility, ingredient prep is a game-changer. Instead of committing to full-blown meals, dive into chopping, marinating, and prepping individual ingredients in advance. During the week, you can quickly assemble these elements into a variety of meals.
Freezer Meals: Ideal for the busy bees, freezer meals involve preparing complete dishes in advance and storing them for future use. This means you’ve got a stash of ready-made meals, ready to swoop in and save the day when a quick and easy option is non-negotiable.
Individually Portioned Meals: Tailored for portion control and on-the-go convenience, this method involves preparing single meals and portioning them into individual servings. Think overnight oats portioned into single-serving containers and Maison jar noodles.
How long do your meal preps stay fresh?
Meal-prepped meals are a lifesaver, but their longevity depends on factors like ingredients, storage, and preparation methods. As a general guideline:
Refrigerated Meals: Most cooked meals stored in the fridge remain safe for 3-4 days. This includes proteins, grains, and veggies. Beyond this window, the risk of spoilage increases.
Freezer Meals: Meals stashed in the freezer can last much longer, often up to 2-3 months. Properly stored ( like PA-free microwavable containers), they maintain both safety and quality. For specific guidelines on how long certain foods can be frozen, check this freezer storage chart from the US Department of Health and Human Services.
Salads and Fresh Ingredients: Depending on your choice of grains and proteins, your salad can typically stay fresh for 3 to 5 days. Opting for a vegetarian protein source, such as chickpeas, can extend the shelf life to up to a week. Check this out for more information on it.
Remember to always use your senses as a guide. If a meal looks, smells, or tastes off, it’s best to trust your instincts and exercise caution. Your first rule of thumb should always be “when in doubt, throw it out.” And, it’s especially important to be mindful of specific ingredients with shorter shelf lives, such as dairy or highly perishable items. These items can be more susceptible to spoilage, so keeping a keen eye (and nose) on them is essential.
Tips to make prepping a breeze
Plan and schedule
For successful meal prepping, it’s crucial to know what you need for the week. Take a few minutes with your daily/weekly or a meal planner to sketch out your breakfast, lunch, and dinner plans. It will help you visualize any busy or late nights and allow you to plan for takeout, food delivery, or prepping in advance. Once your plan is set, create a grocery list based on your chosen recipes. If finding recipes is a challenge, start by listing your favorite produce, pantry items, and meats/dairy that you know how to prepare. With these basics in mind, you can then come up with simple recipes. This approach ensures you won’t struggle with complicated dishes or buy items you don’t typically use.
Tackle tasks on different days
For many, the conventional approach to meal prepping involves cramming everything into a single day – from grocery shopping to washing produce, chopping, and batch cooking for the week. While this method works for some, it might feel overwhelming, especially for those new to meal prepping. If you find yourself in the latter category, consider breaking down meal prepping into different steps on different days. Picture a relaxed grocery shopping trip on a less crowded Saturday, followed by a lazy Sunday dedicated to chopping easy-to-prep produce like cucumbers, onions, and carrots. Finally, kickstart your week on Monday by bulk cooking a grain or roasting veggies. Taking it one step at a time can make meal prepping not only more manageable but also a habit-forming part of your routine.
Double up on sauces and grains
While casseroles have their charm, the monotony of having the same dish every day can be frustrating (and who really wants casserole daily anyway?). If you’re not a fan of leftovers, the one-dish-to-reheat approach might not be your best bet. To enjoy brand new dishes while still benefiting from the convenience of planning ahead, try cooking extra quantities of a sauce or grain.
When it comes to sauces, think beyond the dish you’re preparing. Whip up additional batches of versatile sauces that can elevate the taste of various meals. For example, create a homemade chimichurri using ingredients like olive oil, red wine vinegar, garlic, and fresh herbs. This zesty sauce can double as a steak marinade, salad dressing, or a dip for grilled veggies. Similarly, a tangy mango salsa isn’t limited to one cuisine; it can serve as a topping for fish tacos, a side for grilled chicken, or a refreshing addition to a quinoa bowl. Having these sauces on standby not only saves you time but also makes sure your meals are a burst of unexpected flavours.
When it comes to grains, consider bulk cooking as your meal-prepping ally. Cook larger portions of grains like couscous, wild rice, or barley, and store them for later use. These pre-cooked grains serve as a versatile base for a number of dishes. oss them into Mediterranean-style salads with feta, olives, and cherry tomatoes, pair them with roasted veggies and a lemon tahini dressing, or use them as a side for your chosen protein.
Prep before your stash
Growing up, I learned an amazing trick from my mom that revolutionized the way I handle groceries. Instead of the traditional approach of washing and prepping produce as needed throughout the week, she had a smarter strategy.
Upon returning from the grocery store and unloading bags of fresh goodies, take a moment at the sink. Before stowing away your purchases, gather all the fruits and veggies in the sink for a quick rinse, wash, and dry session. Here’s where the brilliance kicks in—engage in a bit of light prepping, such as slicing bell peppers, dicing cucumbers, separating broccoli florets, and cutting oranges into wedges. This simple step transforms your produce into ready-to-go goodness. The added bonus? It will optimizes your fridge space and be a time-saver on hectic weekdays.
