When you think of meal prep, you may picture towers of containers filled with food that lasts a week. But you can start by prepping just a few make-ahead meals each week.
Syn suggests starting with recipes that can be made ahead, such as roasted veggies or chicken & sweetcorn soup. She also recommends shopping for ingredients when they’re in season, as they taste better and are cheaper.
Planning
Meal prepping is a popular way to prepare meals in advance and it’s also a great way to save money on food. The process can be as simple as washing and chopping vegetables, cooking a large batch of grains, and marinating meats or it can involve making individual portions. It can also include cooking whole meals and storing them in containers for the week.
When meal prepping, it’s important to have a plan and stick to a schedule. This will help you develop a habit and ensure that your meals are nutritious and delicious. You should also buy reusable, airtight containers to store your foods in. Using glass or plastic jars is a good choice as they are easy to clean and can be used for different types of food.
You should also plan your meals around your calendar, so you won’t waste any food if you have plans to eat out on certain days of the week. Buying ingredients in bulk and basing your meal prep on deals such as special offers can also help you save money.
Prepping
Prepping meals in advance allows you to create nutritious foods, stick to dietary goals and reduce food waste. Prepping can also help you avoid impulsive eating when hunger strikes.
The meal prepping process involves preparing ingredients and creating ready-to-eat meals or snacks for the week ahead. This can include cooking whole meals in batches, such as casseroles, chilli or bolognese, or chopping and storing vegetables for salads. It can also include preparing individual portions in containers, such as a quiche or a pastry-topped pie.
Meal prepping is most effective when foods are kept at the correct temperature. This is important for food safety and can prevent the spread of bacteria that cause food poisoning. It’s also important to label foods and meals with a date so that you know when to use them by. Storing foods in transparent or coloured containers can help you spot them in the fridge and prevent you from forgetting about them.
Cooking
When you meal prep, you cook entire meals in advance, dividing them into individual portions to eat during the week. This type of meal prepping is ideal for people who find it difficult to make healthy decisions after a long day and may not have the energy to cook from scratch at home.
The main purpose of meal prepping is to help you achieve your nutrition goals. Having healthy, pre-cooked meals on hand can reduce food impulsivity and support your weight loss, fitness or health goals. It is important to plan your meals based on foods you enjoy and keep them varied so that you don’t become bored with your diet and stop eating well.
Another benefit of meal prepping is that you avoid wasting food. A forgotten batch of stew or a wilted bag of greens in the back of the fridge can be costly, so it is important to label and store all ingredients with their expiration dates in mind.
Storing
Meal prepping can save time and money by allowing you to cook in bulk. However, food can be easily lost to spoilage in the fridge or freezer if not stored correctly. To prevent this, label and rotate your prepped foods, as well as keeping perishable items like fresh greens front and center in the fridge so you use them first.
Some ingredients have a short shelf life, and are not suitable for meal prepping, such as softer cheeses (which will curdle when frozen), gelatine, and herbs that become limp and soggy when frozen. Using reusable, airtight containers is essential to ensure meals stay fresh for longer.
When you start meal prepping, it’s important to make sure you have enough storage containers for your weekly prep. Investing in a set of versatile glass jars, for example, is an affordable way to reduce food waste and store your meal prep. This will help you stick to your meal plans, as you are less likely to buy or eat impulsively on the go.