If you're looking for a way to save time in the kitchen, have less-hectic mealtimes, and create healthier meals, then you should try meal prepping. This can involve anything from preparing freezer smoothie packs for breakfast to cooking full dinners to last the week. There's no single way to do meal prepping; it's all about what works well for you. You don't need to dedicate hours in the kitchen to get it done either—even just thirty minutes of planning and prep can make it easier to eat well during the week. This guide provides beginners with the basics of meal prep, broken down into manageable steps. This will make the process of meal planning and prepping simple and straightforward. Step 1: Determine the Best Prep Method for You Depending on your availability, the dishes you prefer to prepare in advance, and the way you like to cook, one of these food-preparation approaches could be the most appropriate for you, or maybe you could use a combination of them: If you're short on time during the week and need to whip up dinner quickly, try pre-making meals to be reheated during mealtimes. A hearty soup or casserole can be cooked in advance and quickly heated up when it's time to eat. This will save you time and energy throughout the week! Batch cooking and freezing are great ways to save time and energy in the kitchen. It involves pre-making multiple batches of a single recipe and then portioning them out to freeze for future meals. For instance, you could double a chili recipe or steam extra rice and store it for the next three to six months. Individuals aiming to reach certain health goals or just wanting to enjoy the ease of grab-and-go meals may opt to prepare their food and portion it into single-serving sizes. For example, you can create overnight oats and store them in individual containers or put together a mason jar salad. If you're short on time and want to prepare a meal quickly, ready-to-cook ingredients are a great option. For example, chopping onions and peppers ahead of time for chili can save you precious minutes in the kitchen when you're in a hurry on a weeknight. Step 2: Make a Plan After you have determined which form of meal prepping is most suitable for you, take a few minutes to formulate a plan to keep you organized. When making your menu and prep plan, think about your choice of meals, your menu, and your prep schedule. If you're looking to make your mornings easier, try prepping smoothie packs for a quick breakfast. If you're short on time in the evenings, why not make some make-ahead meals that can be easily reheated? This way, you can have delicious dinners with minimal effort! Create a menu by sticking to recipes you know and love, but don't be afraid to add a few new ones. Keeping things simple will help you save time. Incorporate seasonal produce for the most
flavor and value, such as butternut squash in the fall and fresh tomatoes in the summer. If you're feeling overwhelmed, go for a classic combination of brown rice, chicken, and roasted vegetables for easy-to-make meals like rice bowls, fried rice, and salads. Ensure you have time for prepping your meals, start on the same day you shop and plan a realistic prep schedule. Don't attempt to cook five meals in an hour; instead, focus on preparing ingredients for the recipes. If you like to challenge yourself, set a timer to stay on track! Step 3: Take Stock and Shop Before heading to the grocery store, it is important to assess the items currently in your kitchen. Once you have taken stock of what you have, you can create a shopping list based on your planned menu. If you want to make meal prepping easier, stock up on pantry staples like dried herbs and spices, shelf-stable whole grains such as brown rice and quinoa, low-sodium canned beans and broth, as well as some freezer-friendly foods. This way, it’s possible to create meals in minutes by simply using the prepped ingredients. Create a shopping list that will make your grocery store trips efficient. Organize it by department to make navigating the store easier. Maintain an ongoing inventory of items you regularly use, like olive oil, onions, and brown rice, and add them to your list as needed. Think about what containers you have before planning your week. It's important to have a variety of containers, such as glass and plastic ones with lids, along with zip-top storage and freezer bags. Step 4: Prep and Store Maximize your time in the kitchen: Start with the dishes that take the longest to cook. Preheat the oven and start prepping the ingredients that need to be cooked first. If multiple recipes call for the same ingredient, like chopped onions, chop enough for both recipes then divide them up afterward. To save the effort of washing the cutting board between tasks, begin by cutting the produce that won't be cooked and then move on to the produce that will be cooked. Don't forget to use a clean cutting board and utensils when handling raw proteins like poultry or meat. When storing vegetables, it's important to be mindful of their life span. Freezing food is a great way to save time and ensure a delicious meal. Nothing is more satisfying during the most hectic weeks than having a pre-prepared meal just waiting to be thawed and enjoyed! Step 5: Reap the rewards of your hard work. By putting in some practice, you can find the best meal prep style for you. Even if it's preparing ingredients for one meal, making work lunches for the whole week, or cooking extra chili to freeze for later, the time you spend meal prepping will pay off. For ideas, there are many sources of meal plans, so just find one that works for you.