Meal Prep 101: A Basic Guide

Preparing wholesome meals that align with your health and fitness goals doesn't have to be a daily struggle! A little planning can go a long way in ensuring you have nourishing and delicious options at your fingertips.

Whether you're aiming to boost your energy, drop a few kilos or simply eat more balanced meals, mastering the art of meal prep can be a game-changer. Let’s go through a few basic meal prep tips that will help you save time, reduce stress, and stay on track with your FitHer journey!

6 Benefits Of Meal Prepping

Meal prep offers a range of amazing benefits:

• Time Savings: One of the most significant benefits of meal prep is the time it saves. By preparing meals in advance, you can eliminate the need for daily cooking and reduce time spent on meal preparation during busy work days or evenings.

• Consistent Nutrition & Eating Habits: Meal prep enables you to plan and portion your meals, ensuring you consistently consume balanced and nutrient-rich foods that support your health and fitness goals. Meal prep also promotes regular eating patterns, reducing the likelihood of skipping meals or making impulsive choices due to hunger.

• Healthier Choices: When meals are readily available, you're less likely to opt for convenience foods that may be higher in calories, sugar, or unhealthy fats. Meal prep encourages making mindful choices and consuming more whole, nutritious ingredients!

• Cost Savings: Preparing meals at home through meal prep can be more cost-effective than eating out frequently. Buying ingredients in bulk and avoiding restaurant markups can save you money over time.

• Reduced Stress: Cooking can be physically and mentally taxing, especially after a long day. Having meals ready to go eliminates the stress of last-minute cooking or deciding what to eat. This can lead to reduced mealtime stress and a more enjoyable dining experience.

• Reduced Food Waste: Planning your meals helps you buy only what you need, reducing food waste and contributing to environmental sustainability!

Meal Prep 101

Welcome to Meal Prep 101, your gateway to efficient and delicious eating! Here are some of our quick tips that’ll help you conquer meal prepping like a pro.

1. Create A Meal Plan

Crafting a well-balanced meal plan is the foundation of successful meal prep. Start by identifying your weekly schedule, taking into account busier days when you might need quicker meals.

Once you've decided on your meals, write down a list of ingredients you'll need, ensuring you cover breakfasts, lunches, dinners, and snacks. Choose a variety of protein sources like lean meats, poultry, fish, beans, and tofu, and then pair them with an array of colourful vegetables. Incorporate whole grains like quinoa, brown rice, or whole wheat pasta for sustained energy.

If you’re unsure where to begin, you can check out easy meal plan options like Kic or HelloFresh!

2. Choose the Right Containers

It might seem like a minor detail, but the right containers are essential for maintaining the freshness and quality of your prepped meals. You want to opt for a variety of containers, each suited to different types of foods. Here are a few options to consider:

• Glass Containers: Glass containers are a popular choice due to their durability, heat resistance, and the fact that they don't retain odours or stain as some plastic containers can. They're also safe for reheating in the microwave and can be used in the oven.

• Plastic Containers (BPA-Free): Look for BPA-free plastic containers that are designed specifically for food storage. They come in various shapes and sizes, are lightweight, and can be easily stacked. Choose high-quality, microwave-safe options that are ideal for reheating your meals.

• Silicone Containers: These containers are flexible, lightweight, and often collapsible, which makes them easy to store when not in use. Silicone containers are generally microwave-safe and can handle both hot and cold foods.

• Bento Boxes: Bento-style containers have multiple compartments, allowing you to separate different types of foods in a single container. They're great for portion control and keeping foods from mixing.

• Mason Jars: Mason jars are ideal for salads, overnight oats, and layered dishes. They're visually appealing and come in various sizes. Just make sure to leave some space at the top to avoid pressure buildup.

• Divided Containers: These containers have built-in dividers, which are perfect for separating different components of a meal, like proteins, grains, and veggies. They're particularly useful for reheating without mixing.

• Freezer-Safe Containers: If you're planning to store meals in the freezer, make sure to use containers designed for freezer storage. These containers are less prone to cracking or becoming brittle in cold temperatures.

• Vacuum-Sealed Containers: These airtight containers help to extend the shelf life of your prepped meals by minimising air exposure. They can be particularly useful for marinating meats or storing dishes with sauces.

3. Prep Your Essential Tools

Equipping your kitchen with the right tools can significantly streamline the meal prep process. A high-quality sharp knife, cutting board, food processor, and measuring utensils are your allies in creating efficient prep days. And don't forget the convenience of kitchen gadgets like rice cookers or slow cookers, which can cook ingredients to perfection while you focus on other tasks!

4. Batch Cooking Basics

Batch cooking is a game-changer for those seeking efficiency in the kitchen. Dedicate a portion of your weekend to cooking staple ingredients like grains, beans, and proteins in larger quantities. These pre-cooked elements can serve as building blocks for a week's worth of varied meals, saving you time on busy weekdays.

5. Efficient Shopping

Successful meal prep starts at the supermarket. Before heading out, take a moment to create a shopping list based on your meal plan. Opt for seasonal ingredients whenever possible to maximise both freshness and cost-effectiveness. For pantry staples, consider buying in bulk to reduce the frequency of shopping trips.

Make sure to incorporate nutrient-rich foods into your prepped meals. Leafy greens, vibrant berries, lean proteins, and healthy fats should take centre stage in your meal prep!

6. Have a Dedicated Prep Day Strategy

Pick a day of the week or weekend that you can solely dedicate to meal prepping. Then on your designated prep day, follow a systematic approach to maximise your efficiency.

Begin by tackling tasks that require longer cooking times, such as roasting vegetables or simmering grains. As these items cook, multitask by chopping vegetables, preparing dressings, and assembling snacks. This methodical approach ensures that your prep day is productive and stress-free!

7. Keep It Balanced

Portion control is a vital aspect of meal prep, especially if you're aiming to manage your weight. Use portion control containers or simple visual cues, like using your hand as a guide, to ensure you're consuming appropriate servings of proteins, vegetables, grains, and fats. Balancing your meals in this way provides your body with the nutrients it needs to thrive.

8. Label and Store with Care

Once your meals are prepped, take a moment to label your containers with dates and contents. This simple step helps you keep track of freshness and prevents food waste. Store your prepped meals properly, following refrigeration and freezing guidelines to maintain their quality until you're ready to enjoy them.

9. Repurpose Your Leftovers

Transforming leftovers into new creations is a skill that can save both time and money. Don't let excess ingredients go to waste; repurpose proteins and vegetables into creative salads, wraps, or stir-fries for the next day's lunch or dinner.

10. Have Fun With It!

Meal prepping is a great chance to get creative, try new things and get excited about your health & fitness journey! Explore new recipes, cuisines, and cooking techniques to keep your taste buds engaged. Hit up Pinterest, cookbooks, or Google for a treasure trove of inspiration for your next culinary adventure.

The key is to start small, stay consistent, and embrace the joy of having wholesome meals readily available! So, gear up to conquer your meal prep game and enjoy all the amazing benefits.

Need some inspo? Hit up the FitHer Expo in October to get inspired on all things health, fitness and lifestyle, including amazing brands that will help you on your meal prep journey.