If you're like most, you come home at the end of the day completely drained and void of all energy. You're hungry, but the last thing you want to do is spend time in the kitchen making dinner and then having to clean up.
To prevent having to do this, many opt to meal prep ahead of time. Not only is this a great idea is you are trying to watch what you eat and lose weight, it will also save you time and trouble during the week because you will come home to an easy dinner. Meal prepping will also save you money because you will be less likely to be tempted to stop to pick up dinner on your way home from work.
Whether you prepare a full recipe for the week or just get a few healthy basics ready by chopping up from fruits and vegetables, stocking your kitchen with the right foods will save you time and calories during the week. Research has even shown that spending time on meal prep has a direct correlation with improved dietary habits, like eating more fresh fruits and vegetables, which can help you lose weight.
With a little planning, you can prep a weeks’ worth of healthy meals and snacks on a Sunday, which will make sure your diet doesn’t get off track throughout the week. To help you succeed with meal prepping, we have put together some of the best meal prep tips to help you avoid falling back on take-out every night.
Make Time
For meal prepping to be effective, you have to carve out the time to cook. Most people choose to do this on Sundays because it is the closest day to Monday so your food will stay fresh during the week. Also, most people have Sundays off, so they have the time that is needed to set aside for their meal prepping needs.
It's ok if you don't have enough time to prep your food on Sundays, you can just complete your grocery shopping so you don't have to stop by the store during the week. This way, you will be prepared on Monday night to get started with your meal prep for the rest of the week.
Find Where Ingredients Overlap
When choosing recipes for your meal prep, group them together by overlapping ingredients. For example, if you're making rice one night for fried rice, save some to use later in the week for chicken and rice soup.
Get Freezer Friendly
Make sure the meals you are prepping can be frozen. For example, broths, soups, and sauces can easily be frozen in ice cube trays, which is also great for portion control. Wraps can be frozen individually so you can grab one and go when you're in a rush. When your meal is already prepared and just needs to be heated up, you’re less likely to call for takeout on busy evenings.
Stick to Your List
Once you know what you want to make, write a shopping list using your recipes. Make sure to record specific measurements of what you need so you don't buy too much or too little. If you have a list, you will be less likely to make impulse purchases.
Buy in Bulk
Especially if you are buying non-perishable goods, save some money by buying in bulk. This can also help you during weeks down the road when you need the ingredient again. For example, rice and flour are both great things to buy in bulk-- as is pasta sauce and frozen vegetables.
Get High Quality Containers
Make sure you have good containers, such as mason jars, Tupperware, and heavy-duty plastic bags. You can also find some durable takeout-style containers to hold your meals for the week. If you’re going to use plastic, make sure to find BPA-free containers that have lockable lids so they don't spill.
Label Your Food
Make sure to label whatever you make so you know throughout the week what you are supposed to eat. If you get up on Wednesday morning to a container in the fridge that says, "Wednesday breakfast" it will make your life a whole lot easier.
