Meal Prep Made Simple

Ever wonder what it would be like to open your fridge to find a full week of healthy, delicious food that’s prepped and ready to be eaten?

Meal prep is a fantastic way to keep you on track with your eating throughout the entire week.

Meal prep does not have to be complicated! The thought can be intimidating, and maybe overwhelming, but follow these simple steps and you will be a pro in no time! Meal prep is basically any preparation of your food that you do ahead of time. Any amount of prep at any time counts. It can be your whole week of meals or just pre-cutting your veggies. Anything that saves you time.

1. EVALUATE YOUR SITUATION – a little “pre-prep” work 

Before you dive in for the first time, think about the following:

• Do you have containers to store the food you prepare? Storing food in airtight containers is important for freshness. I would recommend 4-cup plastic or glass containers in general, for lunch meals prepared ahead.
• How many meals do you need each day? Look at each day separately (check your calendar for special events).
• Think about your favorite foods, and which foods you’d be willing to eat for at least a couple days in a row. For example, if you don’t already like roasted broccoli, you might really hate it after a few days.
• Consider your dietary needs or check with your doctor.
  

2. CHOOSE YOUR RECIPES   

• Each week, specifically look for recipes with similar ingredients. Avoid things that call for tiny amounts of ingredients when you have to buy a large portion.
• If you’re prepping/cooking multiple meals, pick items with different cooking methods so they can cook at the same time. Consider the slow cooker and the stove.
• Think about possibly prepping on a couple days later in the week, since everything won’t store until Friday, keeping in mind food safety and storage times.
• Utilize resources such as: LiveWell Blog and our State Employee Recipe Books to inspire your recipe ideas.
• Calculate leftover meals: Making enough of some recipes for leftover meals saves time.

3. MAKE THE GROCERY LIST 

Take your list of recipes and create a grocery list. A few things to keep in mind…

• Don’t shop hungry.
• Don’t underestimate the power of a good shopping list.
• Do buy sales. Be flexible if you can and utilize your freezer.
• Pay attention to recipes that you’ll double or triple
• Organize your list into these convenient sections:

           Meat/Seafood/Egg
           Organic Produce
           Herbs/Flavors
           Pantry Items

• Check your pantry for items that you already have

4. TIME TO PREP 

• Start with whatever takes the longest to cook, or has the most downtime (rice cooker or slow cooker).
• Do what works for you! You can prep parts of meals, instead of complete meals. Chop veggies. Portion out spices. Cook meats.
• You can also cook and freeze items such as fruits and veggies, or even complete meals so you always have something ready to go.
• Portion your food into airtight containers.

Getting into the habit of prepping your meals for the week is a surefire way to find some extra hours in the week and accelerate your health results. Happy cooking!