After a long day, the last thing you want to do is spend an hour in the kitchen cooking dinner from scratch. That’s where meal prep comes in! By preparing a bunch of food at once, you don’t have to cook individual meals every day.
Meal prep is the solution when you want healthy and delicious food but don’t have time to prepare it every day. Now I know what you’re thinking… Meal prepping is too much work and you don’t want to eat the same things every day. But the good news is that you can do it your way and make it work for you.
If you need some motivation to start prepping your meals earlier, consider these benefits of meal prep. Each one is a reason to start your meal prep journey today.
Meal prep benefits
If you’re thinking about jumping on the meal prep train, here are some benefits.
Save time
Some may say that meal preparation takes a lot of time. After all, you are cooking many things at once, which often takes an hour or more in the kitchen. But once you get around to preparing your meals, you will sixth your time
Cooking a new meal every day takes time. For example, it takes about an hour to prepare, cook, and clean up dinner every night. Let’s say you do this 5 nights a week and that’s 5 hours for a single meal a day.
Preparing five different meals at once can only take 2-3 hours at most. If the thought of spending so much time in the kitchen at once is overwhelming, think of it as “me time.” Put in your headphones and listen to your favorite podcast or audiobook while you cook.
Or, just prepare the ingredients instead of cooking an entire meal. Chop veggies and protein, cook some grains like oats or quinoa and make a simple dressing. You can then prepare a quick meal, such as a bowl or a salad, in just a few minutes.
Save money
How often have you struggled to figure out what to make only to give up and order takeout? Cooking at home is budget-friendly and keeps you from spending $20 on a takeout dinner.
To reduce your grocery bill, prepare simple recipes for healthy and delicious ingredients. Sometimes, I just prepare ingredients like roasted vegetables, marinated tofu, and whole grains. Then I combine all three in one container and call it a meal.
To reduce grocery bills and food waste, cook recipes with similar ingredients. For example, buy a packet of tempeh for these Vegan Burgers, then add this Tempeh Stir Fry to your list.
Here is a list of other simple meal prep and budget recipes:
Reduce food waste
Meal prep is the ultimate lesson in planning. You start with a meal plan for the week, then buy the ingredients and make those meals. If done successfully, all meals and food in your fridge should be consumed by the end of the week.
Say goodbye to food that spoils and ends up in the trash! The secret to keeping food fresh is using the right containers. I recommend single-serve glass containers for meals, mason jars for drinks and sauces, and reusable bags for odds and ends like dressings or garnishes.
Freezing food is a great way to store it for a few months. Label and date the container so you remember when you stored it.
Eat healthier
Cooking at home is almost always healthier than buying takeout. And preparing a meal ahead of time allows you to plan a well-balanced meal. Preparing a meal when you’re hungry or pressed for time often leads to high-carb foods like a bowl of pasta or a simple sandwich.
If you prepare your meals, you can pay attention to making a well-balanced dish that includes carbohydrates, proteins and fat. This combination of nutrients keeps you fuller for longer and contributes to muscle growth and brain health.
Finally, knowing what you’re going to eat at each meal can prevent you from mindlessly eating when you’re stressed, bored, or anxious.
Less stress at mealtime
If you’ve ever looked into your fridge at 5pm and wondered what to make for yourself or your family, then you’ve probably felt the dreaded meal anxiety. What should I make? Will I like it? Will it be healthy? All these questions are frustrating to face three times a day.
Preparing your meals ahead of time saves you from this dread. You will no longer have to worry about what to make for everyone because the food is already ready.
How to start meal prep
If you have an hour or two to spare and want to spend time cooking healthy meals for the week, then you have time and motivation to meal prep. Although it may seem overwhelming, meal prep has many benefits, including saving time, money and stress, reducing food waste, and helping you eat healthier.
To get started, take 10 minutes to create a plan for the week. I like to use the notes app on my iPhone to plan my meals for the week. Or let me do the planning for you—download this 7-day plant-based meal plan.
Ask yourself these questions when planning a plan:
- When preparing a plan, ask yourself the following questions:
- What days will I eat at home?
- What days will I eat out?
- How often am I okay eating leftovers?
- Do I want to prepare breakfast, lunch and dinner?
- What meals can I make on the go?
Work smarter, not harder. If you hate cutting and slicing, buy pre-cut ingredients. Use canned beans or lentils for an easy no-prep protein. Use frozen fruits and vegetables in soups and smoothie recipes. The same goes for frozen grains like quinoa or brown rice.
Multitask while cooking. Always start with the steps that take the most time, such as roasting vegetables or cooking grains. If several recipes call for the same cooking methods, such as baking in the oven, cook these two recipes at the same time.
Over time, meal prep will become easier and more seamless. Start small and reach the amount that suits you!
