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Eating healthy may seem easier said than done because cooking a fresh, nutritious meal every day requires a lot of work and a lot of time, something that most of us don’t have to spare.
This is where meal prep comes in. One of the most popular food trends as of late, meal prepping is really just getting your meals ready in advance so you don’t have to cook from scratch every time you’re hungry. It usually means cooking a dish and then dividing it into portions you can grab later. Although this seems like a simple concept that can save time, energy, and money, it can be quite overwhelming for a beginner who does not know where to start.
However, it’s important to remember that meal prep is for everyone. Although it may seem daunting at first, it is entirely doable. In fact, if you have ever prepared a meal and then kept leftovers for the next day, you have already meal prepped! In this article, we will discuss a few basic tips that will make meal prepping and sticking to it very easy.
The first step to successful meal prep is choosing the right day. Many people prefer the weekend because they usually have a few hours free, but you don’t have to limit yourself to Saturday or Sunday. Pick any day that you know you’ll have some extra time, and dedicate that slot to cooking and prepping. This way, it becomes part of your routine rather than something you keep putting off.
Once you’ve picked a day and set some time aside, the next thing to think about is balance. A meal shouldn’t just fill you up, it should also give you the energy you need to get through the week. An easy way to keep things balanced is to build each meal around three things: protein, carbs, and vegetables. For example, you can do grilled chicken with rice and roasted veggies. Or, if you’re vegetarian, try lentils with quinoa and a mix of colorful vegetables. Keeping this in mind makes it easier to plan what to cook without overthinking it.
Another thing that really matters with meal prep is making sure the food stays fresh. The last thing you want is to open a container midweek and find spoiled food. The simple fix is to use good airtight containers. Glass containers are a great option because they keep food fresh longer and can go straight into the microwave. It also helps to label everything. Just use some tape or a sticky note to write what’s inside and the date you made it. That way, you’ll know what to eat first, and nothing gets forgotten at the back of the fridge.
Before you start, you’ll need some basic tools. Don’t worry, you don’t need a fancy setup. A sharp knife, a cutting board, a few pots or baking sheets, and some decent containers are enough to get going. As you get more into it, you might want things like a slow cooker or Instant Pot, but they’re not really necessary in the beginning.
The best tip for beginners is to start small. A lot of people try to prep a whole week’s worth of meals right away and then get overwhelmed. Instead, try prepping for just three or four days. That’s much more manageable and still makes a big difference. Once you feel comfortable, you can add more days if you want.
To keep things interesting, make sure you add some variety. Eating the same thing over and over will get boring fast, and that’s usually when people quit. One trick is to cook a few basic ingredients and then mix them up in different ways. For example, a batch of grilled chicken can be used with rice one day, added to a salad the next, or wrapped in a tortilla later in the week. It keeps meals from feeling repetitive without much extra work.
Snacks are also worth prepping. Having a few healthy options ready to go can stop you from reaching for chips or cookies when you’re hungry. Things like cut veggies with hummus, boiled eggs, yogurt, or even a small bag of nuts are simple and quick to portion out.
Meal prepping doesn’t have to be complicated. If you do it in a way that fits your routine, it can really save you time, lower your stress, and help you eat a little healthier without too much effort. Start small, make sure your meals have a good mix of protein, carbs, and veggies, and switch things up so you don’t get bored.
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