Ever thought of meal prepping? Here's how you can get started

By making and portioning ready-to-go dishes that can last almost a week, people have found meal prepping not only cost-efficient, but also convenient. 

(KLFY)-- Meal prepping is a weekly, even monthly, practice many people have incorporated into their fast-paced routines. By making and portioning ready-to-go dishes that can last almost a week, people have found meal prepping not only cost-efficient, but also convenient. 

Does this sound like you or someone you know? “I don’t have time to cook”, “I have no energy to cook after work”, or “I’m tired of eating out all the time.” Because of those statements many can relate to, people have fallen victim to grabbing any quick takeout meal without much knowledge of what they’re actually ingesting. Taking the time to meal prep can alleviate the stress and indecisiveness people experience after a hectic day, and it can also keep you more in control and aware of the nutrients going in your body so you can follow a healthier and more balanced diet. According to Instacart, the three main reasons people meal prep is to save money and time and eat healthier.

Whether you’re budgeting, dieting, or challenging yourself and your culinary creativity, people establish their specific reasons for meal prepping. The beautiful part is that you make this meal planning method fit you and your lifestyle based on your schedule, cooking skills, personal objectives and even personal likes and dislikes when it comes to food. 

The hardest thing about any lifestyle change is taking that first step and getting consistent. You have to at least get started, but how? 

Prep for the meal prep

First thing’s first: see what foods and meals you enjoy. Many people get motivated with meal prepping just from using recipes or meal ideas they already love eating. Now this shouldn’t stop you from exploring ideas and learning more about what food combinations can be made. This can also help expand your understanding of the health benefits of different food items and mixtures. 

Also, researching and brainstorming meal ideas can help you discover what food items would and would not work with meal prepping. Foods like pasta, rice, grains, roasted vegetables, nuts, and seeds are commonly used for meal preps, however, items like fried foods or softer fruits and vegetables should be avoided. 

Now, time to organize. Look at your schedule and designate days for planning the menu, going grocery shopping and making the food. This can help make the meal prepping process more manageable and can help you build consistency.

Meal prep process

There’s nothing wrong with starting small and building your way up. Get in the habit of eating a leftover meal for a couple days, so you can see firsthand how foods change day by day and what foods you could repeatedly use for meal prepping. Meals with a protein, grain and vegetables are the go-to for those getting into meal prepping, and honestly, that's a simplistic food formula that you can stick to for future planning. Also, start prepping for one part of the day rather than breakfast, lunch and dinner. Take the initiative with dinner first then, once you get the hang of it, add more food items to your meals or even add more meals for different times of the day. 

When it comes to meal prep cooking day, have your ingredients ready and start with the food item that could take the longest to make, such as certain proteins like chicken or whole grains like quinoa. Remember to make a big enough batch that can be portioned to last. 

Storage is an essential part of the meal prepping process. Make sure you have the Ziploc bags and containers needed to properly seal these meals. The Food Safety and Inspection Service of the United States Department of Agriculture cited cooked meals last up to four days in the refrigerator, so typically meal preps can last for that long. You can meal prep twice a week or even sustain meals longer in the freezer, depending on the foods. Keeping track and labeling when you make these meals can help you with quality control. 

Keep in mind when it comes to freezing and refrigeration, some foods could work better than others when it comes to preservation. For example, according to a meal prep guide from the Harvard T.H. Chan School of Public Health, items like ground beef will work best if refrigerated for one to two days, while cooked meats like fish or stews are ideal for a three to four day time span. A little research and adequate storage equipment can go a long way in this meal prepping experience, and you can make sure you’re getting the most out of these dishes when it comes to nutrition and taste while also paying attention to food safety elements. 

Be real with yourself

Meal prepping may not seem easy at first, but by planting the seed and doing the leg work to build consistency, you can implement it into your life. Now if you have a difficult time eating leftovers or may need to start off at a slower pace, then have that real conversation with yourself before you get started. Learn more about the process or how it can serve you and your family. 

Some people with more than one dietary lifestyle in their family (i.e. vegetarian, vegan) may see meal prepping as a bit more challenging. Understand your family’s food dynamic and pick recipes that can be changed to fit each person. For example, you could use chicken as your main source of protein and also make shrimp if someone is pescatarian in your family, and you could still pair the two with any vegetable or grain you may have.

Be honest with yourself about what types of foods you’re willing to eat for more than one day. Easing your family into this process is not uncommon and it does take planning and organization to make it work, whether you need to get a calendar or plan your meals weekly or monthly. From the pickiest eaters in your family to more those willing to try any new recipe, you could customize meal prepping to suit your goals and livelihood. 

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