Meal Prep 101: How to Get Started and Stay Organized

Meal prepping can transform your approach to eating, saving you time and money while ensuring you always have healthy meals on hand. Start by planning your meals for the week, aiming for a balanced mix of proteins, vegetables, and healthy carbs. Create a detailed shopping list, grouping items by category (produce, dairy, grains, etc.) to make your shopping trip efficient. Buying in bulk and selecting seasonal produce can also help reduce costs. According to a recent study, people who meal prep save an average of $1,200 per year compared to those who eat out frequently.

All it takes to have a successful week of meal prep is to dedicate a few hours once a week to prepping your meals. Wash and chop vegetables, marinate proteins, and cook grains in batches. Consider using kitchen gadgets like a slow cooker or instant pot to streamline the process. Cook your meals in large batches and divide them into individual portions using microwave-safe containers. Label each container with the date and contents to keep track of freshness.

Proper preparation is key as well as allowing hot items to cool before storing is vital to maintaining the quality and safety of your meals. Refrigerate meals you plan to eat within 3-4 days and freeze the rest. Use airtight containers to keep food fresh and prevent freezer burn. A sample meal prep menu could include overnight oats with berries and nuts for breakfast, quinoa salad with grilled chicken and vegetables for lunch, baked salmon with roasted sweet potatoes and broccoli for dinner, and snacks like hummus with carrot sticks or Greek yogurt with honey. By planning, prepping, and storing your meals in advance, you can enjoy healthy, home-cooked food even on the busiest days while saving money in the long run.

Step 1: Make a list

Step 2: Go Grocery Shopping

Step 3: Prepare your condiments at home