Meal prepping isn’t one-size-fits-all and may look different from week to week. The goal is to save time and effort each day by preparing ingredients and whole meals ahead of time.
Start by choosing recipes that reuse ingredients, like casseroles. This will reduce food waste and stretch your grocery dollars!
Plan your meals
To make meal prepping work for you, it is important to plan ahead. Figure out which meals you want to prep and what day works best for you to shop and cook.
Start with a single mealtime to focus on first – maybe quick breakfasts, healthy lunches or dinners. This will help you to get the hang of it without feeling overwhelmed.
Avoid cooking the same thing over and over again – nothing will kill a meal prep routine faster than being bored with your food. Experiment with a few different recipes each week to keep your diet interesting and healthy.
Aim to reduce food waste as much as possible – this is both good for your bank balance and the environment. You can minimise waste by planning ahead, shopping for the ingredients you need only and using up leftovers before they spoil. Invest in a set of durable, reusable plastic or glass food containers to store your prepped meals.
Make a shopping list
Whether you’re planning full meals or just a few ingredients, it’s important to make a shopping list before heading out. This will help you stay focused and avoid overspending. Using your list will also ensure that you’re getting all the ingredients you need.
Start by listing the main components of your meals, including dietary requirements and any upcoming events. Be sure to include any essential items you’ll need for cooking, like spices and herbs or a versatile condiment such as tahini. Finally, consider adding a ‘wildcard’ category for extras or items that may come in handy throughout the week.
Next, check your fridge, freezer and pantry to see what you already have on hand. This step is a great way to cut costs and eliminate food waste. It’s also a good idea to double-check your list before heading out to the store. This will ensure you don’t forget any necessary items and will allow you to take advantage of sales or coupons.
Double-check your ingredients
When meal prepping, it’s important to double-check your ingredients before you start cooking. There’s nothing worse than getting halfway through preparing your food and realising you don’t have a key ingredient. To avoid this, keep a list of the things you need to purchase before going shopping and stick to it.
When it comes to storing your prepped meals, it’s important to use airtight containers. This will help your food stay fresher for longer and prevent freezer burn. It also helps to label your meals with dates so you know how long they’ve been stored for.
This is especially useful if you’re using the same container for multiple dishes or are sharing with other family members. A roll of removable tape and a permanent marker can come in handy here. It’s also worth ensuring that your fridge is adequately ventilated to prevent spoilage and mold. Our noses are our best guide when it comes to detecting spoiled food, so if it smells off or looks discolored, throw it away.
Store your food
Food waste is a huge problem in the UK, so planning ahead can help reduce the amount you throw away. This is especially important if you’re meal prepping on a budget, as basing your meal prep around foods that are in season or on offer at the supermarket can help you save money.
Some people choose to meal prep full meals for the week, but it’s also possible to prepare component dishes and store them in airtight containers. These can then be reheated or used to make different meals. This approach is ideal for people with specific health and nutritional goals, busy people or people who work from home.
Whichever method you choose, it’s a good idea to experiment with various different recipes and storage methods. That way, you’ll find the one that suits you best. And remember, the most important thing is to cook foods you enjoy – you’re more likely to stick to any diet changes if the food tastes delicious!