Weekdays can be insanely busy. Between work, going to the gym, and spending time with family and friends, finding the time (and energy) to cook healthy meals feels overwhelming. But putting aside a little time to get organized and prep ahead can help you get healthy meals on the table.
When it comes to eating well, meal planning is one of the best ways to set yourself up for success. A study in the American Journal of Preventative Medicine suggests that cooking meals at home is linked to better dietary habits like eating more lean proteins and vegetables. Another study suggested that when you eat out, you’re probably not eating “ideal quality” meals, meaning they’re probably full of fat and calories. And these days, when a Big Mac meal can cost up to $18, who can afford to eat out?
Now, we’re not suggesting you spend your entire Sunday glued to the stove like a line cook in a restaurant. Meal prep is about smart planning and strategic cooking to save you precious time and fuel your body with delicious, nutritious goodness throughout the week. Choose a day that works for you, or spread it out in a way that makes sense to you. It’s all about flexibility.
With a little planning, you can make it a little easier, faster, and less of a hassle. Here are some tips to get you started.
Conquer the Fridge & Pantry
Before you dive into planning, look to see what you already have. Do a thorough inventory of your fridge, freezer, and pantry. Note down expiring items, staples you need to restock, and hidden treasures tucked away in the back. This helps avoid buying duplicates and inspires creative meals using existing ingredients.
Start Small
If you’re new to meal prep, don’t jump in and try and make your entire weekly menu ahead of time. This will completely overwhelm you and you probably won’t stick with it. Instead, make one or two recipes your first week, and as you get comfortable with the process, you can prep more.
Prioritize
Choose recipes that will make the biggest difference in your week right away. For instance, if dinner brings you the most stress, then put together some meals to make that meal easier. If snacking is an issue for you, focus on putting together some veggie packs or baggies full of almonds to take to work.
Create a Master Recipe List
Have a list of go-to meals that you have tried before and know you can easily put together. Overlap ingredients whenever possible to save time and money. If you need recipe inspiration, the MPC cookbook will offer you plenty!
Plan Your Meals
Grab a physical planner, create a spreadsheet, or download a meal-planning app – choose what works for you. Schedule meals for the week, considering busy days and events. Allocate specific ingredients to each recipe to avoid mid-week grocery scrambles.
Learn to Batch-Cook
Batch cooking saves time and reduces food waste. Pre-chop vegetables, marinate proteins or cook grains in bulk for easy use. Roast a large batch of veggies so they’re ready to use in sandwiches, as sides, or in soups. Veggies that roast well are carrots, zucchini, peppers, and cauliflower. You also can roast white or sweet potatoes ahead of time. Pair vegetables together that have a comparable roasting time: Fast-cooking vegetables like asparagus, mushrooms, and cherry tomatoes can cook in the same pan while slower-roasting vegetables like carrots cauliflower, onions, and potatoes can cook together.
Cook your protein ahead of time, store some in the fridge, and freeze the rest. For variety cook up at least two proteins such as chicken, lean pork, eggs, or black beans. Keep some handy to use in salads, sandwiches, or bowls because they are good for about three to four days, and store the rest in airtight containers in the freezer.
With these tips and a little flexibility, you can whip up delicious, nutritious meals that fuel your body and your busy life. Remember, it’s about progress, not perfection. Start small, find what works for you, and enjoy the peace of mind (and delicious food!) that comes with knowing you’ve got your meals covered.
Learn More: How to Vegify Your Meals
