How To: Meal Prep

Hi everybody! So this post is all about meal prepping.  Learning how to meal prep has saved me time and money, and helped to keep me on a good clean eating track.  So here are the basic steps:

1.     Pick a meal prep day

It’s easier if you pick a day ahead of time and plan for it. Many people prefer to do their meal prep on the weekend, so they’ll have enough food already prepped for the entire week ahead. Others pick a Monday or another day to do it. Find the day that works best for you and your family.

Once you’ve picked a day, ensure you set aside enough time for your project. You may need several hours to a whole day depending on the amount of food you need to prepare or the size of your family.

2.     Write your meal out and create your grocery list based on your meals for the week

3.     Go grocery shopping

4.     Purchase Tupperware (if necessary)

If you’re prepping for lunches to take to school or work, small containers can be a lifesaver. You can use plastic containers and buy them in bulk.

The key is to be able to fit all of the food for one person’s meal into one container. Make one for each member of the family who will be taking one of those meals. Also consider using color coded lids or labels to make it easier to sort them.

5.     Cook in the right order

Get your more time consuming dishes (think anything that needs to go in the oven or steam on the stove) going first. Then while those cook, you can work on the less time consuming ones. Cooking in an order that makes sense will save you time. If you find yourself waiting for something to bake or boil on the stove with nothing to do, you could wash any dirty dishes that you may have accumulated.

6.     Portion everything out into your containers and store in preparation for the week

Strategies

Freeze Smoothies and Juices

It’s healthier to make your own juices and smoothies, rather than buying processed and sugar laden versions from the store. Freezing these items ahead of time will save minutes or hours in the morning.

Use Jars Creatively

Mason jars have become a fun meal prep trick. You can use mason jars to layer salads or make casseroles. You can also use them to make oatmeal layers for morning breakfasts.

One popular way is to use them as jarred salads. Put the heaviest items, such as meat or beans, on the bottom of the jar. Then, add the layers of cheese or thicker vegetables. The lettuce should go on top because it’s delicate. Add sauce or dressing in a different jar, so it doesn’t get messy.

Chop and Cut in Advance

If you hate making salads but love eating them, chop things ahead.

You can cut many vegetables ahead of time and store them in the fridge. You can even store spiralized vegetables in the fridge to turn them into pasta later. Zucchini is a popular option.

Create separate containers for each vegetable, so they don’t wilt or affect each other. Use clear containers or label them with what’s in them and the date.

Freeze Soups and Sauces

Did you know that you can freeze most soups and sauces after making them?

Another easy way to make meal prep work for your family is to freeze soups and sauces. Make extra batches and let them cool on the counter. Then freeze them, so later you can just thaw, heat, and eat.

As always, thanks for journeying with me!