Meal planning and preparation is the key to eating healthy, saving money, and reducing stress around mealtimes. By taking some time each week to plan out your meals and prep ingredients in advance, you can ensure you always have nutritious food on hand and avoid the temptation of costly takeout or unhealthy snacks. This ultimate guide will walk you through everything you need to know to become a meal planning and preparation pro.
Why Meal Plan?
There are many great reasons to get into the habit of meal planning and preparation:
Save money - Planning your meals in advance allows you to buy ingredients strategically, take advantage of sales, and avoid food waste. Eating home-cooked meals is also much cheaper than ordering takeout or dining out. The average family of four spends $1,500 a year on food that goes uneaten.
Eat healthier - When you plan and prepare your own meals, you have complete control over the ingredients and portions. This makes it easier to ensure you're eating a balanced diet and avoiding excess calories, sugar, salt and unhealthy fats. A meal plan can help keep your nutrition goals on track.
Save time - While it takes some time to plan and prep, this is more than made up for by the time you save during the week. Having meals ready to go will save you time after long work days when you're tired and it's tempting to just order in. Meal prep ultimately saves you time.
Reduce stress - Eliminating that dreaded "What should we have for dinner?" conversation and knowing you have healthy meals ready to go is a great stress reliever during busy weeks. Meal planning takes decision fatigue out of the equation and avoids rushed last-minute meals.
Weight control - Planning and preparing your own meals allows you to control the ingredients and portions. This can be helpful for following a specific diet plan or managing your weight.
Add variety - Planning ahead allows you to ensure you're eating a variety of foods and trying new recipes, rather than falling into a routine of the same meals over and over. It's a great opportunity to ensure your diet is well-balanced.
Getting Started with Meal Planning
To get started with meal planning and preparation, follow these simple steps:
Take inventory - Check your fridge, freezer and pantry to see what ingredients you already have on hand that need to be used up. This will help inform your meal plan and shopping list.
Choose your meals - Decide on the meals you want to make for the upcoming week, including breakfasts, lunches, dinners and snacks as needed. Consider your schedule, like nights you'll be home late or have time to cook something more elaborate. Browse healthy recipes from reliable sources.
Make a list - Based on your meal plan and recipes, make a shopping list of all the ingredients you'll need for the week. Check it against your inventory to avoid buying things you already have. Organize your list by supermarket sections to be efficient while shopping.
Schedule your prep - Decide what prep you'll do in advance, like chopping vegetables, marinating meat, or cooking grains. Schedule time for it, like on Sunday afternoons, so it actually happens. Doing some tasks ahead of time will make cooking quicker and easier during the week.
Go shopping - Hit the grocery store with your organized list. Don't forget to check out the frozen and canned aisles for nutritious options that save on prep time, like frozen veggies and canned beans. Take advantage of sales and coupons, especially for shelf-stable items you use often.
Cook staples - On your meal prep day, cook big batches of staples that can be used in various meals throughout the week - proteins like chicken or tofu, whole grains like brown rice or quinoa, roasted veggies, etc. These will be the building blocks for easy meals.
Portion and store - Portion cooked food into airtight containers, label them with the contents and date, and refrigerate or freeze. Having meals and ingredients already portioned and packed to go will make it easy to grab what you need, whether for a meal at home or to pack your lunch for work.
Meal Prep Strategies
There are different ways you can approach meal prepping depending on your goals, schedule and preferences. Here are some common meal prep strategies:
Make-ahead meals - Cook full meals in advance and store them in the fridge or freezer to reheat later. This is a good option for dinners to have ready after a long work day. Soups, stews, casseroles, and slow cooker meals work especially well.
Batch cooking - Make large batches of specific foods that can be mixed and matched for meals, like grilled chicken, roasted veggies, rice or quinoa, etc. These "building blocks" can then be used in various meals throughout the week in salads, rice bowls, pastas, etc.
Individually portioned meals - Prepare food and portion it into individual grab-and-go servings that can just be reheated. This is great for quick lunches to bring to work.
Ready-to-cook ingredients - Do all the prep work like washing and chopping produce, mixing spices or marinades, etc. so that everything is ready to be cooked when it's mealtime. Having ingredients prepped cuts down on cooking time substantially.
Mix and match - Prepare some staple ingredients, like proteins and grains, to mix and match with different fresh components throughout the week. For instance, make a big batch of chicken and quinoa, then serve in various ways - with roasted veggies, in salads or nourish bowls, with different sauces, etc.
Essential Storage Tips
Having the right storage containers and strategies is essential to keep your prepped food fresh and organized. Here are some top tips:
Use airtight containers - Invest in high-quality airtight glass or plastic containers in a variety of sizes. These will keep food fresh and make it easy to see what you have.
Label everything - Always label your containers with the contents and date before storing. Labeling will ensure you use food in a timely manner and avoid mystery containers in the back of the fridge.
Refrigerate properly - Most cooked food is safe for 3-4 days in the refrigerator at 40°F or colder. Store meals in individual containers so you can easily grab one portion at a time. Keep prepped ingredients like chopped veggies in airtight containers for up to a week.
Utilize your freezer - Most cooked meals can be frozen for 2-6 months. Freezing is a great way to extend the life of your meal prep and have meals on hand for the future. Freeze food in single portions for easy reheating.
Use the right temperature - Refrigerate food promptly at 40ºF or colder to slow bacterial growth. Freeze food at 0ºF or colder to further extend its life. Thaw frozen food in the refrigerator, not on the counter.
Tips for Meal Planning Success
Here are some final tips to make your meal planning and preparation a success:
Start slow - Begin by planning a few meals per week, then gradually add more as you get the hang of it. Starting small will keep it manageable as you get used to this new habit.
Schedule a planning day - Choose a specific day each week for meal planning. This is the day you'll pick recipes, make your list, go grocery shopping, and do your meal prep. Having a regular planning day will help you stay consistent.
Be realistic - Choose simple, doable meals that fit your schedule and cooking abilities. Don't pressure yourself to make elaborate recipes every night. It's okay to rely on easy staples or convenience items sometimes.
Make a master list - Keep an ongoing list of your favorite go-to meals that you can refer back to when planning each week. Having a collection of reliable recipes will streamline your planning.
Prep components - Even if you don't want to fully make meals ahead, just prepping ingredients in advance is still incredibly helpful. Washing and chopping produce, cooking grains, etc. will make cooking much faster later in the week.
Make extras - Always make extra of foods that freeze well, like soups, sauces, chili, etc. Having meals in the freezer will give you easy options for weeks when you don't have time to cook.
Be flexible - Your meal plan should be a guide, not something set in stone. Allow for flexibility and substitutions based on changing schedules, food preferences, sales at the grocery store, or just how you're feeling that day.
Get the family involved - Let each family member pick a favorite meal for the week, or have them help with the shopping and prep. Getting everyone involved will make them feel invested in the process and more likely to eat the meals.
Have fun with it! - Look at meal planning and prep as an opportunity to try new recipes, ingredients, and cuisines. Taking the time to experiment in the kitchen and cook homemade meals is good for the body and soul.
With a little planning and preparation each week, you'll be well on your way to eating healthier, saving time and money, and reducing your overall stress. Remember to start small, find a system that works for your lifestyle, and stay flexible. Here's to your meal planning success!
