When you know how to meal prep, your life becomes SO much easier! Stick to this weekly meal prep routine to save time and money.
Why Meal Prep?
Meal prepping is a total game-changer. It saves time, reduces stress, cuts costs, and helps you maintain a healthier lifestyle. If you're just starting, it can feel overwhelming, but this guide will break it down into manageable steps. Let’s dive in!
Getting Started with Meal Prep
1. Start Small
Begin with one or two recipes. For instance, prepare a set of meal prep bowls or batch-cook a single dish on a Sunday. Gradually expand as you gain confidence.
2. Try Ingredient Prep
Instead of cooking full meals, focus on prepping ingredients. Chop veggies, marinate meats, and cook grains to streamline dinner preparation throughout the week. This approach cuts prep time significantly while keeping meals fresh and versatile.
Weekly Meal Prep Routine
Follow these five steps (plus a bonus!) to streamline your meal prep:
1. Review Your Calendar
Check your week’s schedule to identify busy days and plan accordingly.
2. Plan Your Meals
Choose recipes that can double as lunches and dinners. If leftovers won’t suffice, plan an additional recipe for workweek lunches. Use a meal planner to organise everything.
3. Grocery Shop Strategically
Take stock of what you already have in your pantry, fridge, and freezer before shopping. This reduces waste and saves money.
4. Prep Ingredients or Batch Cook
Choose between ingredient prep and batch cooking.
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Ingredient prep: Chop vegetables, cook proteins, and prepare grains. It takes about an hour.
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Batch cooking: Prepare entire meals ahead of time for easy reheating.
5. Use the Right Containers
Invest in quality storage options like glass meal prep containers, freezer bags, and round bowls. Proper storage keeps your meals fresh longer.
BONUS: Repurpose Leftovers
Turn leftovers into new meals! Transform roasted veggies into a stir-fry or use grilled chicken for wraps. Get creative with your meal prep.
What Foods Are Best for Meal Prep?
Not all foods are created equal for meal prep. Here are some tips:
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Proteins: Cooked chicken, beef, or tofu last about 5 days in the fridge and longer in the freezer.
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Grains: White or brown rice, quinoa, and farro last 3-5 days in the fridge or up to 3 months in the freezer.
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Vegetables: Pre-chopped veggies like bell peppers and carrots stay fresh for up to a week. Leafy greens like spinach last 5-7 days.
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Freezer-friendly options: Soups, stews, pastas, and curries freeze well for up to 3 months.
Reheating Tips
Choose recipes that reheat easily in the microwave or on the stovetop. One-pot meals are excellent for their flavour and simplicity.
Shelf Life Guide
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Cooked meats: Up to 5 days in the fridge.
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Cooked grains: 3-5 days in the fridge; up to 3 months in the freezer.
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Leafy greens: 5-7 days.
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Sauces and dressings: A few weeks to a couple of months.
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Freezer-friendly meals: Up to 3 months.
For more ideas, check out meal prep recipes and free meal prep resources to get started.
Meal prepping can transform your week and simplify your life. Start small, plan strategically, and enjoy the benefits of saving time, money, and stress. Happy prepping!
