How to Meal Prep Like a Pro

Meal prepping has become increasingly popular in recent years as a way to save time, money, and stay on track with healthy eating habits. Whether you have a busy work schedule, are trying to maintain a specific diet, or simply want to avoid the stress of last-minute meal planning, meal prep can be a game changer. In this blog post, we’ll cover everything you need to know to become a meal prep pro – from the benefits to essential tools to planning and prepping tips, as well as some delicious meal prep recipes.

Benefits of Meal Prepping

Before we dive into the nitty-gritty of meal prepping, let’s first discuss why it is such a beneficial practice. Here are some key advantages of meal prepping:

1. Time-Saving: One of the biggest perks of meal prepping is the time-saving aspect. By setting aside a few hours to plan and prepare your meals for the week, you can save yourself a significant amount of time throughout the week. You won’t have to spend time each day figuring out what to eat or rushing to the grocery store after work.

2. Cost-Effective: Meal prepping can also save you money. When you plan your meals in advance, you can buy ingredients in bulk and take advantage of sales and deals. Plus, by having pre-made meals, you’ll be less likely to order takeout or eat out, which can add up quickly.

3. Healthier Eating Habits: When you meal prep, you have complete control over what goes into your meals. This means you can choose healthier options and avoid processed foods and excess sodium. Additionally, having healthy meals readily available can prevent you from reaching for unhealthy snacks when hunger strikes.

4. Reduces Stress: Let’s face it, deciding what to eat for every meal can be stressful. With meal prepping, you eliminate this daily decision-making process and have one less thing to worry about.

Essential Meal Prep Tools

Now that you know the benefits of meal prepping, let’s discuss the essential tools you’ll need to get started. While you don’t need any fancy equipment, having these items on hand will make the process much more efficient.

1. Glass Containers: Investing in a set of high-quality glass containers is a must for meal prepping. Glass containers are microwave and oven safe, making it easy to reheat your meals. They also won’t absorb odors or stains like plastic containers can.

2. Measuring Cups and Spoons: Precise measurements are crucial when meal prepping, especially if you’re following a specific diet or trying to control portion sizes. Having a set of measuring cups and spoons will ensure that your meals turn out just right.

3. Sharp Knives: A good set of sharp knives will make meal prep a breeze. Dull knives not only make the task of chopping vegetables more difficult but can also be dangerous. Invest in a quality knife set to save yourself time and potential injuries.

4. Slow Cooker or Instant Pot: These versatile kitchen appliances are perfect for meal prep. You can prepare large batches of soups, stews, and proteins with minimal effort, and they cook while you go about your day.

5. Food Scale: If you’re trying to stick to a specific diet, a food scale is an essential tool for accurate portion control. It’s also helpful for measuring out ingredients for recipes.

Planning and Prepping Tips

Now that you have the necessary tools on hand, let’s dive into some tips and tricks for successful meal planning and prepping.

1. Start Small: If you’re new to meal prepping, don’t overwhelm yourself by trying to plan and prepare every single meal for the week. Start with one or two meals, such as breakfast and lunch, and gradually increase as you get more comfortable with the process.

2. Choose Recipes Wisely: When selecting recipes for meal prep, be mindful of how well they will hold up throughout the week. Meals with sauces or dressings may become soggy, while dishes with delicate ingredients may not last long in the fridge. Look for recipes that are easily reheated and can withstand a few days in the fridge.

3. Keep It Simple: Meal prepping doesn’t have to be complicated. Stick to simple recipes with easy-to-find ingredients to save yourself time and stress. You can always add variety by changing up the spices and seasonings used.

4. Prep Ingredients First: Before diving into cooking, prep all your ingredients first. Chop vegetables, cook grains, and marinate proteins ahead of time so that when it’s time to cook, everything is ready to go.

5. Cook in Batches: Cooking meals in batches saves time and makes clean-up more manageable. For example, if you’re making chicken for the week, cook all the chicken at once rather than making individual portions each day.

6. Label and Date: Properly labeling and dating your meals will help you stay organized and ensure that you eat them before they go bad. Use a waterproof marker to label your containers with the name of the dish and the date it was prepared.

Meal Prep Recipes

Now that you have some meal prep tips under your belt, let’s explore some delicious recipes to get you started.

1. Chicken Stir-Fry: This recipe is a classic and perfect for meal prep. Simply cook chicken, vegetables, and rice in a wok and divide into containers for an easy and healthy lunch option.

Ingredients:

• 1 lb chicken breast, cubed
• 1 red bell pepper, diced
• 1 yellow bell pepper, diced
• 1 cup broccoli florets
• 1 cup snap peas
• 1 cup cooked rice
• 2 tbsp soy sauce
• 1 tbsp hoisin sauce
• 1 tsp sesame oil
• Salt and pepper, to taste

Directions:

1. In a wok or large pan, heat sesame oil over medium-high heat.
2. Add chicken and season with salt and pepper. Cook until no longer pink, about 5-6 minutes.
3. Remove chicken from pan and set aside.
4. In the same pan, add bell peppers, broccoli, and snap peas. Cook for 3-4 minutes until slightly softened.
5. Add cooked chicken back to the pan and stir in soy sauce and hoisin sauce. Cook for an additional 2-3 minutes.
6. Divide into containers with cooked rice. Enjoy!

2. Quinoa Salad: This quinoa salad is packed with protein and veggies, making it a nutritious and flavorful meal prep option.

Ingredients:

• 1 cup quinoa, rinsed
• 2 cups water
• 1 can chickpeas, drained and rinsed
• 1 red bell pepper, diced
• 1 cucumber, diced
• ½ red onion, diced
• ½ cup cherry tomatoes, halved
• ¼ cup feta cheese, crumbled
• ¼ cup olive oil
• 2 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and pepper, to taste

Directions:

1. In a medium pot, bring water to a boil. Add quinoa and reduce heat to low. Simmer for 15 minutes, then remove from heat and let cool.
2. In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper to make dressing.
3. In a large bowl, combine cooled quinoa with chickpeas, bell pepper, cucumber, red onion, cherry tomatoes, and feta cheese.
4. Pour dressing over the salad and mix well. Divide into containers and refrigerate until ready to eat.

3. Beef and Broccoli: This classic Chinese takeout dish is easy to make at home and perfect for meal prep. Serve over rice or noodles for a hearty and satisfying meal.

Ingredients:

• 1 lb beef sirloin, thinly sliced
• 2 cups broccoli florets
• 1 tbsp vegetable oil
• 3 cloves garlic, minced
• 1 tsp ginger, grated
• ¼ cup soy sauce
• 2 tbsp hoisin sauce
• ½ cup beef broth
• 1 tbsp cornstarch
• Salt and pepper, to taste

Directions:

1. In a large pan or wok, heat vegetable oil over medium-high heat.
2. Add beef and cook until browned, about 2-3 minutes per side. Remove from pan and set aside.
3. In the same pan, add garlic and ginger and cook for 1 minute.
4. Add broccoli and sauté for 3-4 minutes.
5. In a small bowl, whisk together soy sauce, hoisin sauce, beef broth, cornstarch, salt, and pepper to make the sauce.
6. Add cooked beef and sauce to the pan with broccoli. Cook for an additional 2-3 minutes until the sauce thickens.
7. Divide into containers and serve with rice or noodles.

Meal Prep Storage and Safety

When it comes to meal prep, proper storage and food safety are crucial. Here are some tips to keep in mind:

1. Refrigeration: Cooked meals should be stored in the fridge within 2 hours of cooking. Invest in meal prep containers with airtight lids to keep your meals fresh and prevent cross-contamination.

2. Freezing: If you’re prepping meals for the entire week, it’s best to freeze half and refrigerate the other half. This will ensure that your meals stay fresh and prevent them from spoiling before you can eat them.

3. Reheating: When reheating meals, make sure they reach an internal temperature of 165°F to kill any bacteria that may have grown during storage.

4. Properly storing raw meat: If you’re including raw meat in your meal prep, it’s essential to store it separately from cooked foods to prevent cross-contamination. Use separate cutting boards, utensils, and containers for raw and cooked foods.

5. Monitor expiration dates: Be mindful of the expiration dates on ingredients when meal prepping. If you’re planning to keep meals in the fridge for more than a couple of days, make sure all the ingredients used are fresh and within their expiration date.

Meal Prepping on a Budget

Some people may shy away from meal prepping because they think it can be expensive. However, with some smart planning and budget-friendly recipes, meal prepping can actually save you money. Here are some tips for meal prepping on a budget:

1. Buy in bulk: Purchasing ingredients in bulk can often be more cost-effective than buying small quantities. Look for sales and deals on items like grains, beans, and proteins that can be used in multiple meals.

2. Plan meals around sales: Keep an eye out for sales at your local grocery store and plan your meals accordingly. If chicken is on sale, stock up and use it in different recipes throughout the week.

3. Utilize frozen vegetables: Frozen veggies are just as nutritious as fresh ones, and they tend to be cheaper too. Use them in soups, stir-fries, and casseroles to save money on produce.

4. Don’t be afraid of leftovers: Leftovers are a great way to save money on meal prep. Plan to make extra portions of meals that can be eaten as leftovers for lunch or dinner the next day.

5. Get creative with ingredients: Don’t be afraid to substitute ingredients in recipes if you have something similar on hand. For example, if a recipe calls for kale but you have spinach, use the spinach instead. This will save you from having to buy extra ingredients and can also add variety to your meals.

Conclusion

Meal prepping may seem like a daunting task at first, but with some planning and preparation, it can become a seamless part of your weekly routine. By following these tips and trying out some delicious meal prep recipes, you’ll soon become a pro at saving time, money, and staying on track with healthy eating habits. Remember to stay organized, use proper storage techniques, and have fun exploring different recipes and flavors. Happy meal prepping!