Meal prepping is not just four perfectly lined up containers of food on a Sunday.
A lot of people get overwhelmed by the idea of meal prepping because of the aesthetics they see on social media. But, it's not an all-or-nothing approach and there are different ways you can meal prep to suit you and your lifestyle.
In this post, I'll run you through the different types of meal prepping where you can decide which type, or combination will suit you best.
What is meal prepping?
Meal prepping
The typical definition of meal prepping is complete meals cooked and portioned out in advance, typically for a few days or an entire week. This is where the four containers of perfectly lined up food on a Sunday comes from.
But, you don't have to use the same containers. You don't have to do it on a Sunday. You don't have to meal prep four meals and take a photo for your Instagram.
Leftovers
Using leftovers from previous meals to create new dishes or portioning them out for future meals. I like to use the 'cook once, eat twice' method. For example, if I'm cooking dinner for two on a Wednesday night, I'll double the recipe and make 4 serves which gives us lunches for the next day.
If you're someone who is utilising meal kits like HelloFresh, Dinnerly or MarleySpoon, instead of ordering 2 serves of each meal for you and your partner each dinner, order 4. You'll have dinner for that night and then lunches the next day without any extra effort.
Ingredient prep
Preparing and pre-cutting ingredients in advance, such as chopping vegetables, marinating proteins, or cooking grains, to streamline the cooking process later.
For example, if you're cooking a batch of pasta for one meal, double it and store the pasta either on its own, or in some sauce for a meal later in the week. All you then have to do is heat it up and add the rest of your ingredients.
Or, if you're someone who hates chopping vegetables. Each time you get the cutting board out, instead of chopping 1 carrot for the current recipe, chop 3 or 4 and use them throughout the week. Not only do you cut down (get it ;)) on your chopping time throughout the week, you'll have less clean up as you don't even have to get out the knife or board.
Batch cooking
Making large quantities of a dish/ingredient (e.g. sauce, soup, veggies) to be portioned and stored for later use in various meals.
This is similar to ingredient prep, however I think of batch cooking more in terms of base ingredients. For example, in the winter, I'll pre-chop a bunch of carrots, celery and onion to be used for a soup base throughout the winter. I'll store this in the freezer and grab out a portion or two whenever I want to make a soup.
Same goes for sauces. If I'm making a batch of spaghetti bolognese, I'll double (or triple) the recipe and portion the rest out into individual (or two person/family) serves in the freezer which can be defrosted for meals later.
Freezer meal prep
Preparing entire meals or ingredients that can be frozen and reheated when needed, providing ready-to-eat options for busy days.
If I know I'm not going to use my leftovers or ingredient prep that I've made in the fridge in time, I'll add this to my freezer meal pile. Over time, I build up portions of recipes in my freezer which can be put together for a meal (or 4) in a short amount of time.
Plan B meals
This is what I call meals that I haven't meal prepped or planned for, but can use pantry/fridge staples for to make an easy meal (e.g. pasta, jar sauce, frozen veg). I have a well-stocked pantry and freezer making these meals possible on days where I don't want to think too hard about what to cook and when I don't want to spend my hard earned money on a last minute takeaway that will likely disappoint.
Snack prep
Preparing healthy snacks, like cut fruit and vegetables, portioned nuts, or homemade energy bars, for quick and easy access to nutritious snacks throughout the week.
If you're a person who likes to snack, this could be a foot in the door to meal prepping. Separating out snacks for your week ahead by planning these in advance can save you money (and a grumbly tummy). Plus, it'll be super easy to upgrade to meal prepping full meals if this is something that suits your lifestyle.
Why you should meal prep
Saves Time. By preparing your meals in advance, you can save time during the week. This means you won't have to spend time cooking or making decisions about what to eat every day. Instead, you can simply grab your prepared meal and go.
Saves Money. Meal prepping can help you save money by buying ingredients in bulk and preparing meals at home. This is often much more cost-effective than eating out or buying pre-packaged meals.
Portion Control. Meal prepping allows you to control the portion sizes of your meals. This can be especially helpful if you're trying to lose weight or maintain a healthy weight.
Healthy Choices. Meal prepping encourages you to plan your meals in advance and choose healthier ingredients. This can help you develop better eating habits and make healthier food choices.
Reduces Stress. Meal prepping can help reduce stress by eliminating the need to make decisions about what to eat each day. This can help you feel more organised and in control of your diet, leading to improved mental well-being.
How to get started with meal prepping
Knowing where to start your meal prepping journey can be difficult. So I have put together a step-by-step guide to meal prep to help you go from an empty fridge, to one packed full of meals.
1. Start Small
Determine how many meals you want to prep in advance. Be realistic and start with a manageable number, such as meal prepping breakfasts or lunches for workdays or dinners for a few nights.
Breakfasts are an easy way to begin meal prepping. Most humans don't mind eating the same thing each day for breakfast, and with recipes like Overnight Oats or Overnight Weetbix, they often involve little prep time.
Think about what your goals are, and why you are meal prepping. This might help you decide what and how you will meal prep.
2. Pick recipes
Select recipes that align with your goals and preferences. Look for meals that you will enjoy, are balanced, and can be prepared in advance. I suggest collecting a variety of recipes (e.g. a mix of pasta, curries, meat, vegetarian etc.) so you can pick and choose based on how you're feeling that week.
Start with a list of 5-10 recipes to start. You can always add to it later. Put it on your phone notes, favourite the websites, save the Instagram posts, add tabs to a recipe book, or even the good ol' fashioned pen and paper and stick it on the fridge so it's front and centre during the planning phase.
Where do i find recipes?
This website. In my recipes tab, I've got heaps of recipes for meal preps and other meals. I give you the full recipe, as well asl substitutions and suggestions for each meal.
Instagram. If Instagram is more your style, have a look at @athletelunchbox. I include the basic recipe and method in each of the captions which can be saved and accessed by you later.
Cook books/e-books. Visit your local library/bookstore to explore cookbooks specifically focused on meal prepping. They often provide meal plans, batch cooking ideas, and step-by-step instructions for successful meal prepping. I also have a Meal Prep Basics e-book - Athlete Lunchbox which is a carefully curated guide covering information about macronutrients and offers meal prep recommendations and tips.
Google. Google is a fantastic resource for when you have an ingredient you want to incorporate. Try searching 'meals using [ingredient]' and you'll get endless suggestions.
3. Plan your meals and snacks
Plan your meals (and snacks) for each day. Write down the days of the week and the meals you're prepping for. This can be done on your phone, on a piece of paper or wherever is convenient for you. There are a variety of free meal planners available on the internet which can be used. I even have one here which you can download and use.
4. Grocery shopping
Make a shopping list based on the recipes, checking what you already have in your fridge, freezer or pantry. Organise the list by category to streamline your shop. Set aside a specific day and time. Stick to your shopping list and consider buying seasonally and in bulk to save money. This does not have to be the same day as your prep if this is overwhelming.
5. Cook your meals
Pick a specific day and timeframe to do your meal prep. It helps to keep it part of your routine if you pick a time you can be consistent with each week.
You don't need any special appliances or tools to get started with meal prepping. While fancy appliances like slow cookers, blenders and food processors are nice to have, they're not required for basic meals while you're getting started. If you're wanting to experiment later, identify what appliance you want and do research on recipes before committing.
Before you begin, all I recommend is the following:
- Sharp knife and cutting board for efficient ingredient preparation.
- Measuring cups and spoons to promote portion control.
- A set of mixing bowls for easy mixing and marinating.
- A pot and pan to help you cook, and baking sheets for roasting vegetables or preparing larger batch recipes.
6. Store your meals
Store your meals in air tight containers. My preference is glass containers as these are microwave safe and often come with a leak-proof lid. I find these keep the food fresher for longer. Most meals can be stored for 3-4 days (if done correctly), or in the freezer for longer-term storage. Make sure you trust your senses and throw it away if something is off.
If glass containers are not within your budget and you use plastic, make sure to re-heat the food on a ceramic plate instead. This is better for food hygiene as sometimes plastic can leak into your food while reheating.
Here are my top meal prep storage options.
Meal Prep Basics E-Book
If you enjoyed this post, please consider purchasing my Meal Prep Basics e-book. It is 65+ pages of useful information to help get you started on your meal prep or help you improve your meal prep.
I can guarantee that the investment of $20 will save you money when you meal prep or just for your regular weeknight cooking.
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Meal Prep Basics e-book
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