Planning and preparing meals ahead of time offers a lot of benefits, including improving your health and saving you time and money. Imagine a world where every time you are hungry, you have a nutritious and delicious meal or snack ready to go. Sounds pretty enticing!
But getting started with meal prepping can be overwhelming. Here are some simple tips on how to get started.
The mental benefits of meal prep
Planning for your week ahead can help you overcome the stress of choice later on; however, you have to take on the effort of some up-front planning to save yourself later. Planning ahead of time will prevent you from grabbing food that is quick, and may not be as healthy as you would like. Fast snacks and food can often be calorie-rich and nutrient-poor.
Thinking of meal prep as another self-care ritual may help you enjoy meal prepping more, so it feels like less of a chore. These tips can help you develop a meal preparation style that works best for you.
Tip 1: Start small
It may seem daunting to get into meal prepping, but just like any habit, it can be broken down into pieces and built upon over time. Begin by planning a few meals or snacks for the week ahead, and as you have more time you will find the strategies that work best for you.
Getting your kitchen, pantry, and refrigerator organized will also help. Knowing what tools and ingredients you have on hand will help you create a system that you can develop.
There are several types of meal preparation. Find what works for you!
- Make-ahead meals: Full meals cooked in advance, easy to refrigerate and reheat at mealtimes. This is particularly helpful for dinnertime.
- Batch cooking: Large batches of a recipe, split into individual portions to be frozen and eaten over time. These make for easy warm lunch or dinner options.
- Individually portioned meals: Individual grab-and-go portions to put in the refrigerator for the next few days. This is handy for quick lunches.
- Ready-to-cook ingredients: Prepping the ingredients required for specific meals ahead of time to cut down on cooking time in the kitchen.
Tip 2: Quit counting
Many meal plans focus on counting calories or macronutrients (protein, fat, and carbohydrates), which may make you feel like you need to keep track of everything. Instead, focus on preparing batches of protein (e.g., chicken, salmon, tofu), veggies, and starch (e.g., quinoa, sweet potatoes, or beans) for the week, and divide it up amongst your meals.
By prepping in parts, you are far more likely to create a plate that is balanced from a macronutrient and calorie perspective, without getting stuck in the math. Releasing yourself from the stress of counting can free you to be more creative with your food. Use different healthy toppings, herbs. and spices to keep your meals interesting.
Tip 3: Keep recipes simple
Meal prepping doesn’t have to be a time-consuming process. Start with the simple things and build from there. For example, use pre-roasted chicken, pre-cut veggies, and ready-to-serve starches like instant rice. Also, stock your freezer with convenient options like frozen veggies and proteins.
If meal prepping is stressing you out, listen to your feelings and try to adjust. If the grocery store is overwhelming, you may want to consider shopping online, or making a list before you go to the store to ease the pressure.
Tip 4: Be flexible
You may find yourself wanting a particular food from time to time. You can be flexible, and give yourself permission for these diversions, but consider using the food you prepared already to create a more balanced meal. Additionally, using the food you’ve prepared already or freezing it for later cuts down on food waste. You’re losing money if you let your groceries go bad!
If you find yourself really wanting some pizza, have some, but include some of your prepared veggies to add some additional nutrients. There are no rules to meal prepping, so enjoy your food!
Looking for inspiration? Here are a few things to keep in your pantry:
- Whole grains: Brown rice, quinoa, oats, bulgur, whole-wheat pasta, polenta
- Legumes: Canned or dried black beans, garbanzo beans, pinto beans, lentils
- Canned goods: Low-sodium broth, tomatoes, tomato sauce, artichokes, olives, corn, fruit (no added sugar), tuna, salmon, chicken
- Oils: Olive, avocado, coconut
- Baking essentials: Baking powder, baking soda, flour, cornstarch
- Other: Almond butter, peanut butter, potatoes, mixed nuts, dried fruit
“How to Meal Prep – A Beginner’s Guide,” Healthline (www.healthline.com), September 30, 2018
“How to Meal Plan: 23 Helpful Tips,” Healthline (www.healthline.com), August 20, 2020
“5 Ways to Make Meal Prep a Form of Self-Care Instead of an Added Stress,” Livestrong (www.livestrong.com), June 12, 2020
