With the kind of busy lifestyles we lead—both personally and professionally, it can seem overwhelming when it comes to cooking and meal prep, especially when you have to do it three times a day. But contrary to what you believe, meal prep is an efficient way to chart out your meals, allowing you the luxury to look for healthier alternatives, maintain a routine, stave off unwanted stress about ‘what to cook?’, keep those calories in check, and save time.
The important factor to consider here is how you plan your meal. Here are some tips to keep in mind:
1. Start small, especially if you’re new or getting back to meal prepping after an extended period of time. You could begin with easy recipes which require fewer ingredients, and take less time to make.
2. Consider all food groups, so you have enough nutrients. A healthy diet plan represents the various food groups. For example, whole foods such as vegetables, fruits, legumes, whole grains, proteins, and healthy fats. This also helps limit the consumption of processed foods.
3. Invest in quality storage containers as these are an important aspect of meal prep. Opt for containers across different sizes, and consider the purpose you will use them for, like microwaving or freezing, and gauge if they’re safe to use. Colour-coded lids will help you segregate the ingredients and dishes.
4. Take out time every weekend to plan your meal for the coming week. This includes deciding what to eat, cooking time, and prepping the ingredients each recipe will need. To save extra time, you could also chop up the vegetables required for the meal, and store them in airtight containers or zip-lock bags in the refrigerator.
5. Keep all your recipes in one place for easy access. Whether it’s a folder on your laptop, a recipe book, or cardboard box with pages. This will ensure you spend less time looking and more time focusing on the cooking.
6. Keep your pantry stocked with everyday items like whole grains, legumes, cooking oils, and an assortment of spices of your choice to add flavour.
7. Make a list of items that you will require for your meals, and keep it handy when you go grocery shopping.
8. Keep your pantry organised; knowing exactly where every ingredient is kept means you’re not rummaging through your pantry. This saves you time, and allows for a quick start to your cooking.
9. Track your cheat meals so extra stored food is not wasted. A little indulgence is necessary so you don’t get bored or frustrated with your meals. Moreover, whenever you decide to treat yourself, make sure your meals are made accordingly. It is advisable to designate a 'cheat day' so you know exactly how many days you need to plan your meals for.
10. Multitasking is crucial, especially when preparing elaborate meals. While you’ve set one dish to marinate or slow cook/roast, you can begin work on the next recipe or step of the dish. Additionally, setting a timer can help you be attentive so as to not burn or overcook something.