Ever found yourself struggling to maintain your resolve for a healthy diet as the week progresses? Don't fret, you're not alone. Between hectic schedules and endless responsibilities, nurturing a consistent and healthy eating habit can seem daunting. That's where meal prep steps in - a trusted strategy among health enthusiasts that helps keep nutrition goals on track.
Why do I LOVE the idea of pre-prepping meals? It's all about perspective. At first glance, it seems like more work. But the real question is... what do I get out of it?
Think about it this way. If I'm going to invest in something... I want more value out of it than what I put into it. Think Black Friday sales or when you get 50% off that item you've been eyeing on Amazon. When you find that perfect deal, it takes almost no thought and you feel like your life has been enriched. What if you could build that exhilaration into your Open Eating journey?
Our lives are constantly battling the availability of time, energy, and money. Planning meals brings a much larger value back in ALL 3 areas!
All the reasons to meal prep:
- Meals are made... less time and stress trying to decide what to make. (time saver)
- Your schedule becomes more freed up with less daily cooking. (time saver)
- Planned meals lead to balanced diets packed with various nutrients. (more energy!)
- It's cost-effective because you can buy in bulk and shop more strategically. (cost savings!)
- Your body is healthier, which means less spent on healthcare, prescriptions, and supplements. (cost savings!)
- Your life is more balanced because of all of these benefits... so you're happier. (more energy!)
For a small tweak in my schedule during the week, I get all of that!?!? Best SALE ever!
I know what you're thinking... the term 'meal prep' might incite an image of monotonous chicken breasts paired with rice and beans portioned into containers for an entire week – but let me assure you that's far from reality!
Meal prepping isn't one-size-fits-all, but it can be cleverly adapted based on personal lifestyles and preferences resulting in spatial efficiency in the kitchen.
Meal prep can be:
- Individual portions (entire meals prepared & separately stored)
- Cooking large quantities (a sizable dish consumed over the week)
- Ingredient preparation (essentials cooked/chopped beforehand)
- Freezer-friendly dishes/ingredients (stored for long-term use).
Here are some key things to think about that make meal planning simple:
- Think storage: Depending on the type of meal prep you do... think about how you're going to store it. Do you re-heat right in the container- do you have microwave-safe containers? If you prefer to not use plastic, mason jars are extremely handy. Don't forget freezer storage for those soups or smoothie components! Make sure you have the tools you need on hand to make the most of your meal prep.
- Set the time: The next step is to dedicate a convenient time of the week for meal prepping. The idea behind meal prep is consistency so finding a spot in your schedule where you can fit in a few dedicated hours is essential.
- Make your game plan: Carving out a game plan assists in a hassle-free meal-prepping journey: Which meals will be prepped? How much food should be prepared? What kind of recipes will suffice?
Speaking of recipes, here are some handy tips when choosing yours:
- Start with simple, quick-to-prepare recipes with fewer ingredients.
- Opt for dishes that utilize similar or the same ingredients across various meals.
- To ensure well-rounded meals, include diverse colors and textures which result in balanced micronutrients within your diet.
There is SO much out there on the internet! Aim for recipes that use whole ingredients and find ways to make them as colorful as possible with different veggies. Exploring blog posts on food and exchanging notes with friends could offer inspiration on what to prepare each week. Compiled lists or Pinterest boards ease grocery shopping while offering a varied palette alongside favorite dishes. Remember, variety is important as repeating favorites constantly may dull their appeal!
Once you've figured out what to make, it's time to create that grocery list before hitting the store! This list is another lifesaver because you get to spend less time, energy, and money when you have a list to work from.
After done shopping - roll up your sleeves; it's cooking time! The kitchen doesn’t have to resemble Masterchef pandemonium - make it FUN! Play some tunes while perfecting those knife skills and chopping veggies!
Ensuring prepared/ cooled food transfers into air-tight containers will preserve freshness long enough (about 3-4 days). And if there’s stuff left over – freeze them ahead! That way there’ll always be something to fall back on for those unpredictable, chaotic days when cooking simply isn’t viable!
Worried meal prepping might get boring? Well... you can stop worrying.
There are simple strategies to keep things exciting. For instance - recreating favorite dishes at home, rotating your meals with different themes throughout the week, or indulging in little treats while maintaining a balanced and healthy overall meal plan.
Remember: Meal prep is a flexible, adaptable practice - tailored around individual needs rather than adhering to one rigid structure. Pat yourself on the back for even considering it. Give yourself grace as you navigate through this new practice. Take the time to learn what works, and what doesn't. Lean into what does work and find creative ways to build on it. Success doesn't have to be built on trudging through the checklist. It’s perfectly fine to start slow. After all, every small step forward counts!