How to Meal Prep

Thinking about what to eat for the week is a task that many of us avoid.

Busy schedules and lack of planning can lead to a cycle of takeaway meals or eating out. Both of which are generally higher in calories and other nasties, which can be the catalyst to an expanding waistline.

However, meal prepping and thinking ahead, might be the turning point to; healthier options, managing your weight, saving time and easing the daily stress of planning your meals for not only yourself, but maybe your loved ones too.

If meal prepping is a first for you, no need to worry. Here are some easy steps to help get started on your journey.

The first step

  • Choose a day during the week that you will plan:
    • The menu
    • Grocery list
    • Food shop
    • Meal prep or cook
  • Sit down with your partner, family or maybe even housemates and discuss what types of food and meals you all enjoy eating. This is also probably a good time to take a list of all the ‘no go’ foods to rule out.
  • Record all of these meal ideas, favourite recipe sites, apps and food shopping lists. Make sure it is somewhere everyone can easily access on-the-go.
  • Allocating specific meals to each day could help simplify your planning. For example, Monday’s could be ‘Meatless Monday’ (vegetarian meals), Fishy Friday etc.
  • Set out all of your meals for the week in a table and display on the fridge or in the kitchen (see the example below). This way everyone can see what is being cooked and when.

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Getting started

  • Purchase enough food or meal prep containers for the meals you are preparing for the week this way can refrigerate or freeze all the food you prepare.
  • Double-check the ingredients for all your meals as you may be able to double up on dicing onions or julienning carrots for example.
  • Multi-task where you can. If some items are being boiled, baked or are in the pan frying, try to chop or assemblein the interim. This will cut down your time in the kitchen.
  • Begin your meal prep with the meal that will take you the longest to cook.
  • Once you have finished meal prepping be sure to label your food with the date. This was you can keep track of when they need to be eaten.

Now that you’ve got most of your planning sorted and a few handy tips to follow, there’s nothing stopping you from getting started.  

Check out our range of recipes here for some inspiration.  

Sources:

https://www.eatforhealth.gov.au/eating-well/tips-eating-well/meal-planning