Become a Meal Prep Pro This Year: A Beginner’s Guide

Are you ready to make 2024 the year you master meal prep? Meal prepping can help you eat healthier, save time and money, and make your life more convenient. Let’s explore the basics of meal prepping, including why it’s beneficial, what tools you need, and how to get started.

Why Meal Prep?

There are many good reasons to start meal prepping. Here are five main benefits:

• Dieting: Meal prep helps you control what you eat.
• Save Time: Cook less often and have meals ready when you need them.
• Save Money: Avoid expensive restaurant meals.
• Easier to Eat Well: Having healthy meals ready makes it easier to choose nutritious options.
• Convenience: Grab a pre-made meal instead of cooking every day.

The Benefits of Meal Prepping

Dieting and Nutrition

Having meals ready in your fridge makes it easier to eat healthy. People often choose quick, unhealthy snacks because they are convenient. If you have nutritious meals ready to go, you’re more likely to eat them.

Reduce the effort it takes to eat well. Prepping meals means you can just heat something up instead of chopping vegetables and cooking every night.

Meal prep also makes calorie counting easier. If you’re trying to lose weight, knowing the calorie content of your meals helps you stay on track. If you’re trying to gain weight, pre-portioned meals ensure you eat enough.

Saving Money

Eating out can be expensive. Even fast food adds up over time. Meal prepping can save you a lot of money.

Example: Buying lunch at work every day can cost around $10. Eating out 5 days a week for a year can cost almost $3,000. Meal prepping can cut that cost in half. You could save around $1,500 a year just by prepping your work lunches!

Saving Time

Cooking takes time. With meal prep, you only cook once or twice a week. This saves you time and reduces the amount of dishes you have to wash.

While meal prepping does require an initial time investment, it saves you time in the long run. Instead of spending 30 minutes to an hour cooking each night, you can spend a few hours prepping meals for the week.

Convenience

Having meals ready to eat is super convenient. You can just grab a meal from the fridge, heat it up, and eat. This is great for busy people who don’t have time to cook every day.

Meal prep frees up time for other activities. Instead of cooking, you can spend more time on hobbies, exercise, or relaxing.

Makes Eating Better Easier

People often choose the easiest option when it comes to food. By having healthy meals prepped and ready, you’re more likely to make a good choice.

Even if you don’t love vegetables, including them in your meal prep ensures you eat them. When you’re hungry and the food is right there, you’re more likely to eat what’s good for you.

Essential Meal Prep Tools

Meal Prep Containers

A good meal prep container should be:

• Microwave-safe
• Dishwasher-safe
• Freezer-friendly
• Stackable

Glass containers are often better than plastic. They last longer and keep food fresher. However, glass is more expensive and takes up more space. Plastic containers are cheaper, but they may not last as long. A mix of both can be a good option. Get at least 10 containers to cover your work week.

Container Recommendations: Look for sturdy plastic containers or glass containers with secure lids.

Cookware

Here are the essential cookware items you’ll need:

• Large Skillet: Cast iron skillets are great for browning food and last a lifetime. Enamel-coated cast iron is easier to clean.
• Sharp Chef’s Knife: A good knife makes chopping vegetables faster and safer.
• Giant Cutting Board: A large cutting board gives you plenty of space to prep ingredients.
• Plastic Cutting Board: Use a plastic board for cutting meat to avoid cross-contamination.
• Large Stock Pot: An 8-quart stock pot is great for making soups and stews.
• Sheet Pan or Roasting Pan: Use a large pan for roasting vegetables or meats.
• Big Spoons and Spatulas: For stirring and serving food.

Having a variety of cookware sizes is helpful, but these basics will get you started.

How to Prepare Your Meals

Planning and Preparation

Choose one day a week to be your meal prep day. Sunday is a popular choice. Plan out the recipes you want to make for the week. Start with one meal at a time, like lunch. As you get more comfortable, you can prep multiple meals.

Some recipes meal prep better than others. Soups are great because they store and reheat well. Rice bowls with protein, vegetables, and sauce are also a good option. Avoid recipes with ingredients that get soggy, like salads.

Cooking Tips

• Read the Entire Recipe: Before you start cooking, read the whole recipe. This helps you plan and cook efficiently.
• Prep Ingredients: Have all your ingredients chopped and ready to go.
• Don’t Overcook: Overcooking meat, especially chicken, can make it dry. Use a meat thermometer to ensure food is cooked properly.

Storage and Food Safety

After cooking, divide the food into your meal prep containers. Let the meals cool down before putting on the lids to avoid soggy food.

For optimal freshness, aim to meal prep for 3-5 days at a time. For longer storage, freeze your meals.

Food Safety Tips:

• Buy meat and dairy with the latest “sell by” date.
• Keep your refrigerator below 40°F (4°C).
• Keep your refrigerator clean to prevent cross-contamination.

Freezing Meals

Freezing is a great way to extend the life of your meal preps. Use high-quality, airtight containers to prevent freezer burn. Don’t block the cooling source in your freezer. Keep your freezer at 0°F (-18°C). Soups, stews, and sauce-covered foods freeze well. Lettuce, tomatoes, and plain cooked meats do not.

Reheating Your Meals

The microwave is the easiest way to reheat meals. You can also use the oven, toaster oven, or stove. Reheat meals in 1-minute intervals, stirring until heated through. If your rice is hard and dry after microwaving, sprinkle some water on top before reheating.

Tips for Success

• Practice Makes Perfect: The more you meal prep, the better you’ll get.
• Have a Goal: Keep your goals in mind to stay consistent.

Call to Action

Ready to start meal prepping? What are your favorite meal prep recipes? Share them in the comments below!

Conclusion

Meal prepping is a great way to eat healthier, save time and money, and make your life easier. By following these tips, you can become a meal prep pro in no time. Get started today and enjoy the benefits of having delicious, healthy meals ready whenever you need them.