Meal prepping is the practice of cooking food in advance to last you throughout a span of time, usually a week. It greatly differs from storing food for an apocalypse, however. Meal prepping is just a great way for busy bees to choose healthy, homemade meals throughout the workweek.
We can all agree that making healthy choices when eating out, or eating out everyday in general, can get very pricey and even rudimentary. With meal prepping, you are free to choose and eat foods that suit your health goals, without having to leave a dent on your wallet!
If this idea is something you could get behind, then you’ll be happy to know that we’ve compiled some of the basic rules of meal prepping to ease you into this healthy practice.
Know why you want to meal prep
There are many reasons to meal prep, but by far the most popular is to achieve fitness goals. Some meal prep to gain muscle or lose weight (or both), while some strive to control their meal expenses, or ensure that they do not have to think about what to eat during a long and hectic week. Knowing your own personal reason of opting to meal prep will make it easier to commit to the process in the long run.
Don’t prep for the whole week on your first try
Does the thought of meal prepping suddenly make your palms sweaty? Slow your roll. As a start, prepare just one or two day’s worth of meals. The first try is always the most challenging, but just keep at it and soon you’ll be able to do this in your sleep.
There’s no shame in pre-cooked/pre-cut ingredients
Who’s got the time to prepare, marinate and bake chicken from scratch? Very, very few people. You can just go for a store-bought option for meats, and maybe even include pre-washed and pre-cut vegetables. Stocking up on these grocery items saves you a considerable amount of prep time. Supermarket rotisserie chicken, salad greens, and frozen fruits are all just as good.
Know that not all meals don’t need to be cooked
Prepping a meal doesn’t mean that every single dish needs to go into an oven or over a stove. A simple leafy salad for lunch or dinner, or having fruit as a snack still falls under the umbrella of meal prepping. Even granola is readily available and comes in different flavors, so that already solves your breakfast and snack woes.
Store your food in airtight containers
Since meal prepping involves storing food for several days, the quality of your food containers is a crucial factor. You will most likely require containers that are the same or similar in size for your meals, and smaller containers for snacks. Expensive food containers are not your only option, but if your budget allows for them, then by all means. Any container that can keep your meals fresh will do. Also make sure that they’re microwave-safe and easy to clean.
Create a list of dishes you want to prep
Make your life easier by organizing your meal prep routine and schedule in advance. The first step is to try to identify your personal goals. If you’re trying to lose weight, build muscle or save money, look for recipes that correspond to your goal. Also ask yourself questions like: how much time do you have to meal prep? Which ingredients are readily available in your local supermarket? This will make it easier to create and stick to a shopping list for grocery day.
Remember, simplicity is key
Meal prepping is not a competition — you don’t necessarily have to recreate the fancy dishes you see on someone else’s Instagram account. If you have the confidence, time, and ability to prepare restaurant-worthy meals, then by all means, let your skills loose! But for those of us who can only manage the basics, having entry-level meal prep ability is in no way a cause for concern.
To make your preparation even easier, use similar ingredients on all or most of the dishes. A favorite ingredient for meal preppers is roasted chicken, as this can be added to salads, sandwiches, or even as the main dish. Get creative by using different recipes and spices to prevent meals from getting too boring.
Set a day to shop and prep
To start off on the right foot with meal prepping, set a specific date — preferably a weekend — to do your grocery shopping and cooking. Don’t stress yourself out by rushing your meal prep as it takes a good dose of concentration (and above average ability to multitask). Experienced meal preppers suggest Sundays so you’ll have ample time to focus on meal prepping without work and other responsibilites getting in the way.
Invest in a slow cooker
Slow cookers are the perfect equipment for people who are too impatient to stand over the fire and wait for their food to be done. These culinary bad boys only really call for dumping all the ingredients in the pot and setting the timer and temperature. In just a few hours, you’ve already got yourself a steaming hot meal with little to no effort. If this idea tickles your pickle, then investing in a slow cooker should be a smart move for you.
Keep being inspired through blogs and YouTube
There are so many fitness gurus online who love sharing new and exciting recipes and ways to meal prep, so you definitely won’t run out of ideas. Recipes on the internet range from vegan to gluten-free to ketogenic diet-friendly, so whatever type of diet you are following, you are sure to find dishes that are just for you.
Remember, there are no mistakes in meal prepping. The only mistake that you can make is to not start at all. So go ahead, dive head-first into meal prepping to achieve your health goals!