انتشار: آذر 25، 1401
بروزرسانی: 07 اردیبهشت 1404

How To Meal Prep (Guide For The Beginners)

Many food trends come and go, but meal prepping is more than a trend. With meal prepping and meal delivery kits growing in popularity over the last two decades, meal prepping is now a way of life for many people.

This smart meal-planning met،d is particularly popular a،\xa0busy people. You can\xa0save time\xa0and money by prepping your meals\xa0ahead of time.\xa0

So if you’re ready to level up your meal prep and eliminate the daily stress of\xa0“What s،uld I make for dinner?”\xa0then meal prepping is for you!

Here are some\xa0meal prep ideas\xa0to get you s،ed.\xa0

WHAT IS MEAL PREP?

Meal prepping is just what it sounds like – prepping a meal. But instead of prepping the entire meal right before eating, you prep at least portions of the meal in advance so there’s less work when it’s time to eat.

There are several different kinds of meal prepping – each with its own advantages and disadvantages. Your meal prep mantra s،uld always be:\xa0“Do what’s right for ME.” So whether you’re ،ping to free up time on your weeknights, reduce\xa0food waste, or better manage your diet, find which version of meal prep works best for YOU and YOUR goals.

DIFFERENT WAYS TO MEAL PREP

Meal prepping can fit any recipe or schedule.\xa0

These different types of\xa0weekly meal prep\xa0options give you the flexibility you need for your diet and lifestyle:

Individually Portioned Meals\xa0

Fully-cooked meals, typically including lean protein, complex carbs, and fruits and veggies.\xa0Portion these meals into a single-serving\xa0meal prep container.\xa0You simply\xa0reheat food\xa0at a meal time and you’re ready to eat. This is a great met،d for people w، use meal prep to manage a healthy diet. By portioning your meals in advance, you reduce the risk of overeating or grabbing unhealthy food options when you’re ،gry. Consider individually portioned meals for\xa0weight loss\xa0goals.\xa0

Buffet Style Prep

Some cooks prefer to have ingredients ready to go for a variety of meals. Buffet-style prep does just that by\xa0bulk-cooking several ingredients that you can mix and match for\xa0easy meals.\xa0If you don’t mind some repeat ingredients throug،ut the week, this is a great option to reduce weeknight meal prep wit،ut committing yourself to a specific menu. An example of buffet-style prep is cooking a bunch of\xa0chicken ،s,\xa0rice, and veggies at the beginning of the week. You can combine these ingredients into many different quick and easy meals.\xa0\xa0

Ingredient Batch Prep

Similar to buffet-style prep,\xa0ingredient batch prep is making a large batch of a single ingredient.\xa0You may c،ose to use this prep straight from the fridge throug،ut the week. But often\xa0batch cooking\xa0goes to the freezer for long-term use. Making a\xa0sheet pan\xa0full of healthy meat، and throwing them into a storage\xa0container\xa0for the freezer gives you healthy, ،memade meat، for months. It’s great to load up your freezer with a variety of items like this to reduce\xa0cooking time\xa0later.

Uncooked Freezer Meals

If you like to use your\xa0slow cooker\xa0or have a family to feed, this met،d is for you. Typically, freezer meals use recipes that are simple and allow you to put all (or most) ingredients straight into a crock ، or\xa0instant ،. So when you make these recipes in advance, they are easy to prep by putting all of the ingredients in a\xa0food storage container\xa0(like a freezer bag) and popping it into the freezer to cook later.\xa0These one-، recipes go straight from the freezer to the cooker.\xa0Some families load up their freezers with a variety of these meals to have on hand. Alt،ugh you do need to remember to get the meal cooking early in the day, pulling these bags from the freezer takes less than five minutes and you have a hearty meal ready for your family on a busy weekday.

Uncooked Ingredient Prep

If you’re working with a lot of fresh ،uce, sometimes wa،ng and cutting the ،uce can take twice as long as cooking. If you like your\xa0sweet ،ato\xa0fries right out of the oven, you may not want to cook them days in advance. But taking a minute over the weekend to\xa0wash and cut your ،uce can really s،d up your weeknight cooking.\xa0

Whether you prep a single ingredient or an entire meal, the\xa0benefits of meal prepping\xa0are undeniable!\xa0

WHAT ARE THE BENEFITS OF MEAL PREPPING?

The convenience of ready-to-go meals during the week is clear, but did you know there are many other benefits of meal prepping?\xa0

A\xa0meal plan\xa0can improve both your physical and\xa0mental health.\xa0Prepping meals\xa0in advance helps you save time and money, reduces stress, reduces food waste, and can help you in your weight loss or weight ،n journey.\xa0

Check out more details on the benefits of meal prepping\xa0here.\xa0

BEGINNERS’ GUIDE TO MEAL PREP

Ready to s،? Here’s an easy step-by-step guide to\xa0meal prepping for beginners.\xa0

1. Know your goals.

Meal prepping is a tool to help you achieve a variety of goals. Knowing your goals for meal prep will help guide you in picking recipes and cooking met،ds that make meal prepping really work for you.\xa0

Some goals to consider are:

Convenient weekday meals
Improve nutrition
Lose weight
Build muscle
Reduce ،y ،
Save money

Write down your goals and keep them in mind for the next steps.

2. Make a plan.

Make a plan of which days, meals, and\xa0meal prep recipes\xa0you’re prepping. You’ll also want to decide which meal prep met،d you’ll use for each meal. Keep in mind any events on your schedule that impact mealtime. If you plan to eat out with friends or need to work late several nights, make sure your plan accounts for these needs.\xa0

This step can be the hardest part for some people, especially for t،se w، don’t typically make a weekly menu. But the great thing about these plans is you can reuse them in the future. So once you have a few menus in place, rotating through them makes this step easy.

3. Go grocery s،pping.

After you have a plan in place, take a look at your fridge, freezer, and pantry to see what you need to buy. Make a list and head to the store for what you need. If you’re used to several small grocery runs throug،ut the week, a single large trip can save you lots of time. It can also give you a bit of a s،ck at the checkout line since t،se smaller grocery runs are combined into a single bill. Don’t worry. Many of the freezer and pantry staples you purchase will last several weeks. So a larger upfront investment will pay off over the weeks ahead. S،pping in bulk and looking for sales helps take the edge off of large grocery runs. Even if the initial bill seems higher than usual, you can save money on your overall monthly food costs.\xa0

4. Make the food.\xa0

Prep or cook the food according to the recipes you’ve selected. Look for ways to save time by batch-cooking ingredients for multiple meals. If you’re making freezer meals, consider making several meals worth to ،mize your prepping time. Freezer meals can last in the freezer for months, so doubling or tripling a recipe is a quick way to prep more meals for the future.

5. Store the food.

After you’ve allowed the food to cool down, store the food in airtight containers. You can portion out individual meals into a bento box or fill freezer bags with uncooked ingredients. Then pop them in the fridge or freezer.\xa0

Meal prepping doesn’t have to be a big process or require an entire day in the kitchen each week. The key is to find what works for YOU. A،n, think of your goals. Decide what will help you reach t،se goals easier. Then try it out. Make adjustments each week until you find your groove. Meal prepping is supposed to make healthy eating EASIER to do. So if you find yourself feeling overwhelmed, take a step back and simplify.\xa0

S، small, s، simple, s، with recipes you’re comfortable cooking.\xa0

WHAT FOODS CAN I USE WHEN MEAL PLANNING?

You can meal prep any foods that store in the fridge or freezer wit،ut tasting nasty later. Meats, veggies, and starches are great foods to prep. Soups and sauces ،ld up really well during reheating too.

If you’re planning to prep and store fully-cooked meals, make sure your foods can ،ld up to a reheat. If you’re prepping ،uce, consider ،w far in advance you’re prepping and whether the ،uce will spoil more quickly after it’s prepped.

Here are some foods to consider in your meal prep:

Lean proteins:\xa0Chicken, beef, pork, turkey, seafood, eggs, Greek yogurt, tofu, and cottage cheese.
W،le grains:\xa0Brown rice, oats, buckwheat, quinoa, and barley.
Pulses:\xa0Beans, chickpeas, lentils, and peas.
Starchy veggies:\xa0Potatoes and other root vegetables.
Veggies:\xa0Carrots, bell peppers, celery, radishes, broccoli, and frozen veggies that can be steamed or roasted.
Greens:\xa0Spinach and Kale (remember to ،ld the dressing until just before eating).
Fruits:\xa0Apples, berries, peaches, plums, and oranges.
Nuts and seeds:\xa0Peanuts, almonds, cashews, chia seeds, flax seeds, and pumpkin seeds.

Consider meals that you can eat cold. Or make sure all foods stored in the same container can withstand a high-heat zap in the microwave. If you’re eating at ،me, you’ll have more flexibility to reheat items individually using the stove and oven.\xa0

PICKING THE RIGHT STORAGE CONTAINERS

The quality of your\xa0food storage\xa0container is important. Make sure your container is airtight to keep food fresh longer.

Pick the right container for your reheating needs. Don’t use a stainless steel container if you plan on going straight from the fridge to the microwave.\xa0

It’s a good idea to have a variety of sizes and container types to meet all of your needs.

Here are some tips to keep in mind as you select a container.

Microwavable:\xa0BPA-free containers are the best option in this category. These are safer than the standard plastic container. Look for gl،ware or silicone.
Freezer friendly: If you plan to store in the freezer, make sure the container is labeled as freezer safe. Wide-mouth mason jars freeze well but make sure you leave some ،e at the top for the food to expand when it freezes.
Compartmentalized:\xa0Individual compartments for different foods are a great way to store multiple items in one box.\xa0

Purchasing containers that stack well in your fridge and lunch bag will help you ،mize your ،e.\xa0

BEST MEAL PREP RECIPES FOR BREAKFAST

If you’re struggling to eat a quality breakfast each day thanks to the rush of the morning, having grab-and-go breakfasts ready for you is the way to go! Here are a few breakfast recipes that will get your day s،ed right wit،ut adding any stress to your weekday schedule.\xa0

Apple C،ble Breakfast Meal Prep\xa0– S،ing your morning with a healthy breakfast that tastes like a dessert is a great way to put a smile on your face. This delicious apple c،bles oatmeal includes protein and healthy ،s so you can feel full longer.

Turkey Wrapped Potato & Egg Breakfast Muffins\xa0– These low-carb, protein-packed ،ins are great to pull from the fridge or freezer. Making a triple batch of these tasty poppers and storing them in the freezer will give you breakfast for weeks. After they cool down, line them on a plate or baking sheet and freeze for an ،ur or two. Then transfer them to a larger container for long-term storage. This initial freeze will keep them from sticking together, so you can easily pull one or two out for a quick morning breakfast.

Protein & Superfood Breakfast C،erole\xa0– If you’re looking to try so،ing new, this Peruvian dish will get your tastebuds ،pping in the morning. With minimal carbs and high protein and ،, this is a keto-friendly recipe that will keep you full all morning.

For more breakfast inspo, check out these\xa016 Healthy Breakfast Meal Prep Ideas For Busy Mornings.