Meal Prepping Tips

Preface

Today we’re talking about meal prepping and how we can make life a little easier. As a background, I used to cook every day. That meant prepping, cooking, and cleaning. I knew I wanted to save time as my school and work schedule became busier. Scouring the internet for suggestions, every “tip” out there made things complicated and created another hassle. Meal prepping should not be a burden, so here are my personal pointers on starting out with the first two tips playing a large role.

5 Meal Prepping Tips

Meal vs. Ingredient Batch Cooking

There are two ways you can approach meal prepping. You can cook whole meals ahead of time or the key ingredients to mix and match as needed. Cooking whole meals is a good option if you prefer a more gourmet approach. I personally cook the main ingredients such as rice, protein of choice, and vegetables. I prepare containers for lunch and store the rest of the cooked ingredients in separate containers, portioning it out as I eat. Find what works for you.

Batch Cooking by Ingredient

If you batch cook by ingredient, you can be a little more creative. Choose recipes with similar base ingredients, like roasted or grilled vegetables. You can use the prepped ingredients for soups, salads, or add them to stir-fry for something quick. A meal idea is shredded chicken, roasted vegetables, and rice in a bowl, add a sauce or dressing plus some spices, and you have a quick, healthy meal.

The Right Kitchen Tools

I recommend starting by using what you already have. Airtight storage containers are essential to keep refrigerated prepared foods fresh. You can also use airtight freezer bags, but they don’t store as easily. I also learned that having quality pans and utensils make preparing and cooking food more enjoyable. For example, a quality pan cooks food evenly and cleaning is hassle free if food doesn't stick. Having at least two pans and a pot will help to cook different ingredients simultaneously.

Stock Up on Staple Items

It’s a good idea to keep non-perishable ingredients well stocked. I always have brown rice and beans on hand as they pair with a variety of foods. As a backup, I also keep canned vegetables, such as corn, and tuna for quick use when time is limited.

Make a Collection of Your Favorite Recipes

You can write recipes in a notebook or phone to have ideas on-hand. This makes it easier when you can’t think of something after a busy day. If recipes aren’t your thing, don’t stress it. Keep it simple and do what works for you.

Conclusion 

With these suggestions in mind, I hope you're able to prepare meals and save time. I began by cooking on a day that I typically would, just making larger batches than usual. Having meals ready to go helps with staying on track with my goals and frees up my evenings. The more you do it, the easier it will become. The key is making it a part of your routine and creating a habit.

Jaime l Personal Trainer & Nutrition Coach

Otter Performance