Meal prepping is becoming increasingly popular as a way to eat healthy, save money, and simplify weeknight cooking. The basic idea is to set aside a few hours (often on weekends) to prep recipes in bulk that can be portioned out for meals and snacks throughout the week. For beginners, the thought of organizing and preparing meals in advance can seem daunting. However, with some planning and helpful tips, it's easy to get started with meal prep. In this beginner's guide, we'll cover everything you need to know to meal prep like a pro.
Why Meal Prep? The Benefits
First, let's look at why meal prepping is so worthwhile:
- Saves time - reduce daily cooking and cleanup by batch prepping parts of meals in advance
- Eat healthier - prep nourishing recipes high in veggies, protein and whole foods
- Less food waste - use ingredients fully when cooking large batches
- Control portions - package measured servings for calories or macro control
- Convenience - grab pre-made meals from the fridge/freezer ready to heat and eat
- Budget friendly - buy ingredients in bulk and reduce food spending
- Variety - change up flavors and recipes each week
Meal Prep 101 - Getting Started
If you're new to meal prepping, start with these basic steps:
- Schedule time to prep - set aside at least 2-3 hours on the weekend.
- Plan recipes - choose 5-6 recipes to prep for the week ahead.
- Make a grocery list - shop for ingredients in one trip.
- Prep and cook in batches - wash, chop, cook vegetables, grains, proteins.
- Store in containers - divide recipes into individual servings.
- Label and refrigerate - date containers and store in fridge or freezer.
Meal Prep Tips and Tricks
Follow these top tips for efficient and successful meal prepping:
- Pick the right recipes - choose those that freeze and reheat well.
- Prep produce first - wash, chop and store veggies and fruits.
- Cook proteins in batches - grill chicken, cook ground turkey.
- Cook grains and starches - make quinoa, rice, sweet potatoes.
- Roast veggies ahead - for fast side dishes and toppers.
- Portion servings - use meal prep containers for easy grab and go.
- Freeze extras - for additional future meals.
- Use proper storage - glass meal prep containers keep food freshest. -Cleanup as you go - easier than facing a mountain of dishes afterward!
Sample Meal Prep Recipes
To give you an idea of great meal prep recipes, here are a few to try out:
- Breakfast - Egg muffins, breakfast burritos, oatmeal cups
- Lunch - Mason jar salads, grilled chicken & veggies, Buddha bowls
- Dinner - Lasagna, casseroles, soups and stews, turkey meatballs
- Snacks - Energy bites, chia pudding, roasted chickpeas
The Benefits of Meal Prep
Now that you know the basics, it's time to start reaping the many rewards of meal prep:
- Saves at least 1 hour a day of cooking and cleaning time
- Sets you up for healthy eating success each week
- Reduces budget spent on takeout and dining out
- Allows for more variety in your diet with new recipes
- Provides easy access to nutritious homemade meals
- Helps reduce food waste from spoiled groceries
- Leads to healthier eating with planned portions
Start small your first weeks until you get into a consistent meal prep groove. Before you know it, advance meal preparation will be a breeze and a key component of your healthy lifestyle.
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