10 Meal Prep Tricks I Wish I’d Learned Sooner

A meal prepping journey can transform your daily routine, freeing up time, saving money, and improving the quality and variety of your meals. I want to share my favorite meal prepping strategies that I wish I had learned sooner, to help streamline your cooking process and elevate your culinary experience.

Strategic Shopping

Strategic shopping is an essential first step in meal preparation. Start by creating a list based on your meal plan for the week. This not only ensures that you have all the ingredients you need, but also helps you avoid impulse purchases that can blow your budget.

When shopping, opt for versatile ingredients that can be used in multiple dishes. For instance, a pack of chicken breasts can be used for salads, stir-fries, and pasta dishes. Also, consider buying in bulk to save money, especially for non-perishable items like grains, canned goods, and frozen veggies.

The Magic of Mason Jars

Mason jars are a versatile tool for meal prep. They’re perfect for storing salads, overnight oats, or layered meals, and their clear glass structure lets you see exactly what’s inside.

When packing a mason jar meal, be strategic about your layering to keep your ingredients fresh. For salads, start with the dressing at the bottom, followed by hardy vegetables, proteins, softer vegetables or fruits, and finally your leafy greens at the top. This prevents your salad from getting soggy before you’re ready to eat it.

Batch Cooking

Batch cooking, or preparing multiple meals at once, can be a major time-saver. On your meal prep day, choose a few recipes that yield multiple servings and spend a few hours cooking. This way, you’ll have meals ready to go for the whole week.

When selecting recipes for batch cooking, opt for dishes that reheat well, like soups, stews, or casseroles. Once cooked, portion out your meals into individual containers for easy reheating. Make sure to store them properly to maintain freshness.

Proper Utilization of Freezer

Your freezer is a valuable tool for meal prep. Freezing meals allows you to prepare food in advance and enjoy it at a later date. This is particularly useful if you like to prepare large batches of meals, or if you find discounted food items that can be cooked and frozen for later.

Some foods freeze better than others. Soups, stews, casseroles, and cooked grains usually freeze well. Remember to cool your meals before freezing them to prevent the growth of bacteria, and to thaw them safely in your refrigerator before reheating.

Use of Pre-prepared Ingredients

Pre-prepared ingredients can be a lifesaver when you’re pressed for time. Consider incorporating canned, frozen, or pre-cut vegetables into your meals. They’re just as nutritious as fresh ones and can significantly cut down your cooking time.

Pre-cooked grains like quinoa or brown rice are another great time-saving option. While it’s generally healthier and cheaper to prepare your ingredients from scratch, don’t hesitate to use pre-prepared options when needed. The key is to opt for products with minimal added sugars, salts, or preservatives.

The Art of Portion Control

Portion control is crucial for maintaining a balanced diet and managing your weight. When meal prepping, it’s easy to portion out your meals into individual containers. This not only helps you avoid overeating, but also ensures each meal is nutritionally balanced.

A few tips for portion control include using smaller plates or bowls, familiarizing yourself with serving sizes, and visually dividing your plate to allocate space for different food groups. Remember, portion control is about more than just limiting food intake; it’s about ensuring you’re getting the right balance of nutrients.

Efficient Use of Kitchen Appliances

Maximizing your use of kitchen appliances can greatly speed up your meal prep process. Slow cookers, Instant Pots, and air fryers are particularly useful for preparing large batches of food with minimal effort.

One-pot meals are a great way to minimize clean-up and can often be made in these appliances. Don’t be afraid to cook multiple dishes at once, either. For instance, you could have a stew simmering in your slow cooker while roasting vegetables in your oven.

Organizing Your Kitchen

A well-organized kitchen can make your meal prep process smoother and more enjoyable. Keep your workspace clean and organized to make it easier to find the tools and ingredients you need. Consider designating certain areas of your kitchen for specific tasks, like chopping vegetables or assembling meals.

Having the right tools can also make a big difference in your meal prep experience. Invest in quality kitchen essentials like sharp knives, sturdy cutting boards, and a variety of pots and pans. And don’t forget about storage solutions like glass meal prep containers and mason jars!

Nutritious and Delicious Meal Planning

When planning your meals, strive for a balance of macronutrients – proteins, carbs, and healthy fats – in each dish. This not only ensures you’re getting a well-rounded diet, but also keeps your meals interesting and satisfying. Don’t forget to incorporate a variety of colorful fruits and vegetables for added vitamins and minerals.

Spices and herbs are your secret weapon for enhancing flavor without adding extra calories or sodium. Experiment with different combinations to discover your favorite flavor profiles.

Make it a Habit

Finally, the most important meal prep trick is to make it a habit. Set aside a specific time each week for meal prep, whether that’s Sunday afternoon or Wednesday evening. Consistency is key.

Using meal prep to plan and prepare your meals in advance can significantly reduce stress throughout the week. It might take some time to get used to, but with practice, meal prep can become a fun and enjoyable part of your routine. Remember, the goal of meal prep is to make your life easier, not more complicated. So find a system that works for you, and don’t be afraid to adjust it as needed.