Want to have healthy meals on hand at all times? Looking for ways to resist binging or caloric temptations? Well then, meal prepping is a must!
What is meal prepping exactly?
Meal prepping is, essentially, preparing meals in advance and storing them in the refrigerator or freezer. The food is ready to be cooked and eaten whenever you are. It’s all about cooking healthy, nutritious recipes and saving yourself the daily hassle of cooking. By preparing versatile base ingredients, you open a world of possibilities for the week ahead.
When Should You Meal Prep?
Whenever you feel like it! I like to prep food on Sundays, simply because it sets the tone for the week. Meal prepping on a Sunday afternoon may take an hour or two, but it frees up time later in the week when you might not have any.
When I get home from the grocery store, I do not immediately put the groceries away. I put everything out on the counter. This way, I’m forced to at least start preparing my ingredients (washing produce, etc.). Usually, I will start with my breakfast preps and move on from there.
Check & Empty Your Refrigerator
Begin by assessing the fridge. Take a look at expiration dates and separate things that are past their prime or are virtually empty. Rinse and recycle containers that you can and toss (or compost).
Find Your Recipes & List Your Meals
I do not always make a list and check it twice, but I find planning your recipes in advance 1.) saves time shopping and 2.) helps prevent impulse purchasing. I always plan what storage containers I’ll be using and my preferred proteins, whole grains and fresh vegetables. Use portion-sized containers to divide everything into balanced meals. This helps control portion sizes and calorie intake. Opt for whole foods like lean proteins (chicken, tofu or some red meats, fish), whole grains (brown rice, quinoa), plenty of veggies, and healthy fats (avocado, seeds, nuts, olive oil). I sometimes use Pinterest to search for recipes with ingredients that suit my health needs.
Tip: Purchase frozen or pre-cut veggies to save yourself time and, sometimes, money. Whole Foods 365 brand veggies are my go-to.
My Staple Foods, Condiments & Spices: Chicken breast, broccoli, asparagus, spinach, sweet potatoes, cauliflower rice, quinoa, rice, avocado, red onion, spring mix lettuces, romaine, black beans, chickpeas, eggs, flax seeds, hemp seeds, olive oil, Bragg’s liquid aminos, pink Himalayan salt, pepper and fresh herbs.
Cook Your Food in Bulk
Meal prepping can feel daunting if you do not have much experience cooking. If this is you, find a simple recipe, double the portion, and just make that for the days ahead. In other words, “batch” cook your food. I tend to start by preppy my ingredients, taking out the needed kitchen tools, turning on the oven, cutting up my veggies, and seasoning everything. Whatever takes the longest to cook goes first (typically the grains).
Tip: I like to marinade everything in ziplock bags, because it saves a ton of space and time. Just add your marinade to the bag, add your food, close the ziplock, shake, and you’re all set!
Package Your Meals
Now it’s time to portion out single servings into small individual containers that are easy to grab and go. I buy my containers from either Homegoods or in bulk 50-packs from Costco. Make sure your food has been set aside and cooled before packaging. Let everything come to room temperature before you place it in the fridge.
That’s a Wrap
There you have it! Meal prepping isn’t such a cumbersome task if you have a plan. Plus, it saves you the hassle of figuring out what to eat every day.
Prepping meals and snacks that you tend to skip often can make a significant impact toward reaching your health goals. Remember, only stick with meal prepping if it works for you.