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Step by Step Guide to Effective Meal Prep



Plan ahead to eat better!


Meal prepping is a great way to ensure you have healthy meals on busy weekdays. Cooking for yourself is better for your health - and your wallet!

Here is a step-by-step guide on how to meal prep effectively.


Check your schedule


Check your schedule ahead of time for lunch dates, dinner plans, or busy nights. Avoid waste by only preparing the food you will eat that week. Prepare for busy nights by ensuring you prepped dinner ahead of time.


Look at the weekly grocery store discount ad


Groceries can be expensive. Be sure to look at the weekly grocery discount ad for deals and coupons. If you’re meal-prepping on a budget, planning your meals around what’s on sale will help you save money.


Create your meals using the Plate Method


After you’ve picked out a few items from the grocery store ad, choose other foods that will make it a balanced meal. Make sure you have a source of protein, a type of starch (preferably a whole grain), and plenty of non-starchy vegetables. For example, if salmon filets are on sale, add a packet of microwaveable brown rice and roasted vegetables to make it a meal.


Make a shopping list


Once you’ve planned all your meals, take the time to write out every ingredient you need to make those meals. Then, check off what you already have in the pantry and fridge. You’ll be left with your shopping list for the week! Making a list ensures that you don’t forget anything and prevents you from impulse-buying random items at the store.


Work smarter, not harder


Meal prepping is meant to save time. Take as many shortcuts as you want! Pick up a rotisserie chicken instead of baking chicken yourself. Buy microwavable packs of rice and frozen vegetables. Choose pre-chopped vegetables and premade salad kits. You don’t need to prepare everything yourself to meal prep effectively.


Use meal prep containers


Containers designed specifically for meal prepping can help you with portion control and organization. Choose containers that have 1, 2, or 3 compartments to best meet your needs.


Get creative!


There are so many healthy ways to add flavor to your meals. Many restaurants use too much butter, sugar, and salt to make their dishes taste great. At home, you can choose how much of these ingredients to use. To add healthier flavor, learn to use herbs and spices, marinades, and homemade sauces. Make a homemade marinade using a light salad dressing for your chicken or salmon. Use jarred pesto or curry paste in your dishes. The possibilities are endless!


Hope these tips are helpful!


Flannery


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