Whether you’re new to meal prep or looking for a way to prep more efficiently, this is the guide for you. You’re in the right place!
When it comes to prepping, I can’t stress the importance of planning and organization enough. Meal prep is supposed to make your life easier. The last thing you want on a Sunday (or any day) is your kitchen looking like a tornado went through it.
Step 1: Decide what your nutritional goals are, if any. If you’re prepping purely for convenience, that’s okay too!
Step 2: Decide on your meals for the week before you hit the grocery store. The best way to avoid overspending is to know exactly what you need before entering the store. Here’s some ideas to get started. Enter with a purpose.
A general guideline for a basic meal prep can look something like this:
1 Carb + 1 Protein + 1 Green
- Carbs: Quinoa, Brown Rice, Sweet Potato, Lentils, Whole Wheat Pasta
- Protein: Chicken, Turkey, Meatballs, Steak, Salmon, Tuna, Eggs, Tofu, Beans
- Greens: Broccoli, Green Beans, Brussel Sprouts, Kale, Spinach
Where Do I Start?
Once you’ve decided on your meals for the week, make your grocery list and get shopping. Cooking is no doubt the most labor intensive part of the process but with a few handy tips, you’ll be able to stay organized and on top of things.
1. Cook in order of what takes longest to shortest. For instance, if I’m roasting a chicken for the week, I’ll get the chicken prepped and in the oven. I’ll set a timer for 45 minutes and use that time to prep other aspects of my weekly meals. If I’m preparing rice, I’ll get that going next. That’ll give me a solid 15-20 minutes to prep my veggies. Set timers!
2. Clean up as you go! The last thing you want after prepping on a Sunday is a counter full of dirty dishes. Get in the habit of cleaning as you go. Whether that means loading your dishwasher or washing your dishes by hand, get it done!
3. Don’t stress over matching containers or the need for everything to look ‘pretty’. Start with using the containers you have on hand. Once you find yourself consistently meal prepping week after week, I’d take the splurge and invest in some glass meal prep containers.