When I came across meal prepping early last year, 2015, the first thing I did not know how to do. Fast forward to today, and after seven years of experience, I have acquired a lot of knowledge that can reduce the cycle time involved in the process and, in the process, save money as well.
In this article, Beginner’s Guide to Meal, I add all insights and practical tips that help develop an adequate meal prep plan.
Contents
What is Meal Prep
But do you know what meal prepping actually is? Its simple meaning is preparing food in advance. To explain in detail, this usually happens in our homes, especially where there are small families; leftover food might be saved for the next day, like a dinner from one day being used for lunch the next day.
This, too, is called meal prepping. I hope the basic concept is clear to you now. I will share how beneficial it is to do this, so I also prefer meal-prepping.
5 Amazing Benefits Of Meal Prep
1) Support for Dieting & Nutrition
When you have prepared meals ready in your fridge, it gives a whole new level to healthy eating. Humans are convenience-loving creatures; when they are hungry, they typically reach for processed foods and snacks.
It is easier to choose the healthier option when you have convenient meals that are also healthy. For those counting every calorie, whether to slim down or bulk up, portioned meals remove the need for self-restraint.
2) Time Efficiency
Although planning and preparing meals takes a bit more time on the front end, cooking, for example, only once or twice a week will cut the total time in the kitchen in half. Ultimately, the time spent cooking and cleaning dishes from those meals often exceeds the time you took to prepare your weekly meals.
This time saving is precious, especially for professionals who do not have time for complicated searches.
3) Money Saving
It is important to note that meal prepping can be very cost-effective. In fact, the idea of preparing your meals in advance generally reduces your food expenses. For example, if you always purchase lunch, you may spend considerable money on takeaways.
However, eating ready-made meals is way more expensive than preparing meals on your own at home. It means that if you decide to meal prep, you can enjoy healthy meals without spending much money.
4. Ultimate Convenience
Pre-packaged microwaveable meals that only take about two minutes to heat provide people with ways of continuing their busy schedules while still getting quality food. Meal prepping helps eliminate the daily tasks of cooking and cleaning so that there are more hours in the day for exercise, fun, & playtime.
5. How to Make Healthy Eating Easier
Some people may not like specific healthy foods; however, they will be forced to take them when they are incorporated into pre-made meals. Because of this, the choice becomes easier for them now that wholesome foods are available 🙂.
Which Foods Are Great for Meal Prep?
Well, we have learned how to meal prep, but now we will see which foods we can use for this to get meal prep ideas.
These are Foods That Stay Fresh and Tasty
As you prepare healthy meal prep ideas, some foods will remain suitable for a few days while others may become soft and bad.
Best Meal Ideas For Meal Prepping
- It must be agreed that rice, pasta, and grains are perfect for easy meal prep because they retain their texture well when stored. Beans are also great – they’re even better the next day or the day after. Â
- Steak is much easier to prepare for future meals if cooked first. All the above meats are fine whether used in barbeque or stored in the refrigerator and reheated later. Â
- Oven-roasted vegetables are excellent menu options for ideas for healthy meals. It keeps them flavorful and doesn’t make them soggy. Crunchy vegetables that can be soggy and limp, such as celery, carrots, green peas & bell peppers, maintain their crunch and texture throughout the week.Â
Lucky for us, raw foods are high in fiber, and there’s nothing more fibrous than kale, cabbage, and other rank, leafy vegetables.
- Whole fruits such as apples and oranges are ideal for snacks and toppings. Nuts and seeds also do not go soft and flat when put in sealed containers, while cheese will not go rancid if stored correctly. So choose sauces and dips—salad dressing, hummus, and salsa will help take your prepped meals to the next level!
Foods You Should Be Careful with
However, some foods cannot be included in your meals for convenience food preparation. Tomatoes can become flabby and unappetizing, lettuce can become slimy and unappetizing, and berries can become soft and unappetizing. Fresh fruits can quickly turn an undesirable brown shade and not look very appetizing.
If you like crispy foods like chips or fried chicken, they often become soft in storage 😣. (I experienced it, & it was a heartbreaking moment for me.)
However, I have an idea for you. You have to pack these foods separately, and then you can add them to the meal just before you eat!
For How Much Time Is Meal Prepping Good For?
Mastering Meal Prep: Expert Insights and Tips on Food Storage
Meal prep has become a mainstream strategy for leading a healthy lifestyle, saving precious time, and minimizing waste. Here, from the lessons learned by passionate meal preppers, are important insights, guidelines, and food storage times that will help optimize your food storage practices.
Great Meal Prep Plan
Many people recommend cooking in bulk, portioning the food into containers, and dividing it for later consumption. It’s not only makes meals readily available throughout the week but also minimizes spoilage by ensuring that food is kept in the refrigerator for less time.
Long-term Storage with Freezing
Freezing is another essential method of shelf-life extension in prepared food. You can considerably prolong the freshness of your portioned meals if you store some in the freezer. For example, chicken cooked with rice can be stored in the freezer for 2 to 6 months.
Dangers of Long-Term Refrigeration
Preparation of meals in the refrigerator for a long time risks spoilage. Cooked chicken and rice can be stored in the fridge for 3 to 4 days. To reduce the risk of spoilage, you can freeze portions right after cooking and thaw only what you need for a few days.
Challenges in Salad Preparation
Salads can be tricky when it comes to meal prep. Certain vegetables, particularly leafy greens, do not freeze well and can become soggy if prepped too early. It’s best to store salad components separately until you’re ready to eat, preserving their freshness and texture. Lettuce should ideally be consumed within 1 to 3 days when stored in the fridge.
Vegetable Storage Guidelines
It’s important to know how many days various types of vegetables survive in the refrigerator because
- Hard Vegetable: 3 to 5 Days (carrot, bell)
- Soft Vegetable: 2 to 3 days
Easy Hack To Make Prepping Meal Super Quick
Food prep saves us a lot of time; we all know that. I usually go shopping for this on Sunday mornings because the shops are open during that time, but there is hardly any crowd.
How To Do Shopping For Prep Meal?
Shopping for this is an art. Whatever the shopping is, I love it! I’ll share my method for how I shop for prep meals.
- Make your list according to the store’s sections (dairy, meats, produce, etc.).
- Shop once a week to avoid having to return for forgotten things.
- If you’re really busy, think about buying groceries online.
- As you run out of things, keep a running list of them on your phone.
Kitchen Time-Saving Hacks For Meal Prepping
While preparing food in my kitchen feels like a mini restaurant because I perform all the tasks simultaneously.
- Roasted chicken or anything similar is in the oven.
- Something cooking (maybe a delicious stir-fry)
- Foods that don’t require cooking, like fresh salads
- Something (stews or soups) in a slow cooker
Final Words
Let me clear it again: meal preparation makes your life easier, not more difficult. Make lunches for the week to start small. You can add more meals as you become comfortable with this new habit. The objective is to establish a routine that works for YOU.