Creating a nightly menu for one is exhausting (and even more so if you have a full house to feed!). Enter: meal prepping. Preparing your meals ahead of time is an easy way to improve your palate and satisfy your hunger.
Benefits of Meal Prepping
In addition to helping you reduce portion size and meet your nutritional goals, meal prepping is a great way to save time and money. Prepping your meals ahead of time may even reduce your stress levels.
According to a survey-based study conducted by researchers at the University of Georgia, families who planned their meals ahead of time were less likely to be affected by family or work stress or indulge in unhealthy snack choices. The survey included 150 families representing six races and ethnic groups.
What’s more? Meal prepping removes temptation (goodbye, late-night cravings!!), reduces food waste, and gives you complete control of what’s going into your body—meaning you can limit or eliminate those unwanted ingredients (salt, sugar, fat, etc.) altogether.
Ways to Meal Prep
While it may seem a straightforward task, meal prepping isn’t a “one-size-fits-all” situation—there are several ways to meal prep. Here are a few ideas to get you started.
- Individual make-ahead meals: Some meal preppers spend Sunday evenings preparing five to seven single-sized meals for the week. Once they’ve cooled, just pop them in the fridge or freezer (depending on the meal), and you’re ready to start your week! Some quick and easy make-ahead meals could include anything from breakfast burritos to smoothie freezer packs to mini meatloaf muffins.
- Batch cooking: Batch cooking involves preparing large batches of a certain recipe (roast chicken, lasagna, soup, etc.) and then dividing it into small portions that can be frozen and eaten within the next few months.
- Ingredient prep: If making several meals at once seems a bit cumbersome, there’s ingredient prep. Ingredient prep involves chopping veggies, mixing spices, and marinating your meat in advance. This way, everything is ready when it’s time to begin cooking.
Meal Prepping Tips
Once you’ve decided on the best meal-prepping method for you and your household (this will depend on your schedule, meal preferences, and nutritional goals), use the following tips to streamline the process.
- Stick to a schedule: Meal prepping is easier if you have a schedule. This means knowing when to go shopping and when to prepare your meals. The plan you choose is entirely up to you and should fit with your weekly routine.
- Select the right recipes: After you’ve made your schedule, sit down and think about how many meals you’d like to make at a time and the cooking methods required for each. Consider the equipment you’ll need (mixer, skillet, etc.) and the difficulty level of each recipe. Remember, meal prepping is designed to make your life easier!
- Get your shopping list together: Once you know when you’re going to the store and what you’ll be cooking, take the time to write out each ingredient and item you’ll need to make it happen. This way, your mind will be clear and focused when you get to the store. You could also cut your time in half by ordering groceries online for pickup or delivery.
Meal prepping can make life easier. How you go about it depends on your goals, schedule, and specific meal preferences. Happy prepping!
