Now let’s set the record straight. Meal prepping takes time, obviously. But it doesn’t have to be overwhelming if you take the right approach. Let me empathize with what you might currently be going through and show you exactly how to incorporate meal prepping into your current lifestyle.
Another week, another lunch, another guessing game. As each week goes by, getting take out at lunch or heck, not even eating at all has become more enticing.
I get it. There are only so many times you want to eat leftovers from the night before or grab the carrots you had earlier because it’s too much to put anything else together.
Or, let’s say you’re one of those individuals who packs a lunch but if you were to really assess what you’re eating, therein lies the answer as to why you’re hungry 30 minutes later.
There are many great reasons to meal prep. It saves you time throughout the week, it allows you to make better choices when you may not feel like making anything (it’s already done!), and meal prepping can possibly save you money depending on where you shop (i.e. buying in bulk!)
Above all, let me add that you have to begin this approach with the right mindset. You have to dedicate time and a little grace to get yourself set-up but first, decide that you will make this happen. Then, the rest will fall into place!
And don’t forget to check out the free guide that’s available. It’s linked at the end of this article.
Now let’s get started, shall we?
1. Make sure you have the right supplies.
This has to be number one, right? That would be awful to decide to meal prep and then have nothing to make. I’d recommend having the following supplies before starting:
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- Meal Prep Containers – I prefer glass ones with dividers. You can really use any vessel but you’ll want to make sure you have at least 5 of them (or however many days you plan to implement this strategy.) Don’t let the reason you ate out be because you didn’t have something cleaned and ready to go. These divided glass containers are my personal favorite
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- Seasoning – This one you probably already have. However, think about maybe trying a new seasoning, especially if you’re a person who doesn’t like to eat the same thing every day. You’ll be surprised how many ways you can change the taste of chicken. Check out my favorite salt-free set of seasonings!
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- Cooking Vessels – This one again, you probably have but make them ready and available. You’ll need at least (1) sheet pan and/or (1) skillet. Also, preferably (1) pot or saucepan. (Ever heard of Caraway? Let me know in the comments. I’m testing out one of their frying pans and am still undecided if I like it!)
- (Optional) Digital Scale – You can use a scale many different ways. First, if a recipe calls for grams, this is a great way to measure. In the context of meal prepping for those who are counting calories or trying to understand macros, you’ll want each container to have roughly the same amount of food. Again, completely optional and NOT a requirement to get started.
2. Decide how many different meals to make and what days you’ll eat them.
This is entirely up to you. First, I suggested two different meals for the week to start however, some people need more variety. Would I love to have a different lunch every day? Eh, maybe. But that requires more time, supplies, vessels, etc. I look at food as a way to nourish the body as opposed to needing a large variety of tastes.
Whatever works best for you, go for it. However, be prepared for more time and clean up.
Second, of the two different meals, decide which days you’ll eat them. Since people usually shoot for the weekdays, you’ll have 5 days. Meaning one meal will be eaten twice a week, and one will be eaten three times. Decide up front what order so #3 is a lot easier.
3. Make a shopping list.
Once you’ve determined what you’re eating and what days, you’ll need to get the supplies. Shoot for meals where you can stay fuller for longer. That means meals that have a good protein, fat, and carb ratio. Okay, what does that really mean? Let me break it down.
Protein: For most people, 3.5-5.0 oz of protein per meal is enough.
Fat: Select healthy fats such as avocados, almonds, yogurts, certain cheeses, oils, etc.
Carb: This is where you’ll have a couple different types of options at your discretion. You can select from grains, sweet potato, rice, vegetables, etc. Yes, vegetables are carbs. Like I said before people, carbs are not bad.
In the end, a meal should usually have these three categories.
For example, you could put 3.5-5.0 oz. of chicken, a ½ cup rice with olive oil,, and 1-2 cups of veggies and/or an avocado. This is just an example. For more detailed meal plans, you’ll definitely want to seek out a registered dietician’s help.
Lastly, when buying meet specifically, look at the label where the price is. This tells you how many pounds of meat you’re buying. 1 lb. of meat = 16 oz. So when you’re determining how much to buy, use that as a way to calculate how much you’l need for the week (and any other meals you’ll be making outside of meal prepping.)
4. Decide your “prep” day and time you have allotted for preparing.
Now that you’ve got your containers and your groceries, it is time to decide when to put it all together. Personally, I like a good Sunday afternoon. Why not mix your Sunday scaries with a little meal prepping? Just kidding, sort of.
Whatever day it is, make sure it is at the start of the week or close to it, so you can be prepared for the rest of the week. Then, you’ll need to allot some time to complete your meals. This all depends on what you’ve selected, but generally, if you’re baking the protein, cooking the rice in a pot, and steaming vegetables on the skillet, these can all be done simultaneously.
For general purposes, I’d give yourself an hour or two to start. You can always adjust once you get a hang of it. Honestly, I try to cook one veggie in a skillet and if they can’t be combined, I just throw the other one on right after.
For meats, you can divide them by pan or use a divider of some sort and do half and half in the oven. Lastly, a lot of things can be combined with your sheet pan of meat such as veggies, sweet potatoes, etc.
Once everything is done cooking, let it cool and if you’re weighing with a scale, whip that baby out. Otherwise, scoop and pour into your containers. Remember to let them cool down a bit before putting them in the fridge.
5. Enjoy the process.
The last piece of advice I have is as it says, enjoy the process. This is hard to do at times because it is clearly a “to-do” item. However, think of it as you setting yourself up for success throughout the week to make better, effortless choices and trust me, you’ll be glad you put in the work up front.
Meal prepping is really what you make of it. You can try different recipes, or heck, eat the same thing every day if you want. It is up to you. Meal prepping takes time but the most important piece is that you make better choices throughout the week when you don’t have to add time to your schedule mid-day. No decisions necessary – you already have it done!
Need the basics spelled out for you? Check out the “Simple Meal Prep Guide” which provides step-by-step instructions, a meal builder, and example meal planning ideas!
**Occasionally, there are affiliate links throughout some of my blog posts. If you purchase through one, I may receive a small commission at no additional charge to you.**
