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Meal prep is proven to save you time and money, but sometimes it seems like more trouble than it’s worth and drains your entire weekend. How can you make it easier and more fun? I have a few ideas.
If you’re struggling with meal planning, give these tactics a try:
1. Assign a particular day of the week for meal prepping. It’s more manageable if you pick a day ahead of time and plan for it. Planning involves preparing space, not just on your calendar, or your kitchen countertops, but mentally as well. Choose your recipes and prep your playlist. Make it fun
○ Some people prefer to do their meal prep on the weekend, so they’ll have enough food prepped for the entire week, while others choose another day like Monday. You can select the day that works best for you and your family.
○ Once you’ve picked a day, ensure you set aside enough time for your project. Depending on the volume of food you need to prepare or the size of your family, you may need anywhere from several hours to a whole day. Don’t rush and take your time. The more you practice, the more comfortable it gets.
2. Have plenty of small containers on hand. If you’re prepping for lunches to take to school or work, small boxes can be a lifesaver. You can use plastic containers and buy them in bulk.
○ The solution is to ensure an entire meal fits into one container per person. Assign one for each member of the family who will be taking one of those meals.
○ Consider using color-coded lids or labels to make it easier to sort them.
3. Freeze smoothies and juices ahead of time. A lot of morning struggles come from making their smoothies and juices. Adapt recipes by freezing the ingredients ahead of time in individual servings.
○ It’s healthier to make your juices and smoothies at home rather than buying processed and sugar-laden variants from stores. The only downside is finding time each morning to cut the fresh fruits and veggies before blending them.
○ Pre freezing items will save minutes or hours every morning.
4. Freeze the liquids. You can freeze almost any soups and sauces after making them. Laying them flat will allow them to be stacked and save room in the freezer.
○ Another easy way to do meal prep work for your family is to freeze soups and sauces. Make extra batches and let them cool on the counter. Then freeze them, so later you can thaw, heat, and eat.
5. Chop and cut in advance. By cutting chopping ahead of time, you can save minutes that add up, allowing you to fix your salads during the week quickly.
○ Most vegetables can be chopped ahead of time and stored in the refrigerator. You can even store spiralized veggies in the fridge to turn them into pasta for later meals. Zucchini is a popular option.
○ Store each type of vegetable in different containers to prevent wilting. Doing this also prevents taste contamination. Use clear containers so they can be easily recognized. Label containers with contents if they are not see-through and be sure to mark the date they were first stored.
6. Use jars. Mason jars have become a one container meal prep keep. The jars can be great to layer casseroles and salads. They can also be used to make oatmeal layers for morning breakfasts.
○ Jarred salads are popular, work. It’s all about the layers. Put the heaviest items on the bottom, such as meat or beans. Then, add the layers of cheese or thicker vegetables. The lettuce should go on top because it’s delicate. Add sauce or dressing in a different jar, so it doesn’t get messy or cause anything to get soggy.
Meal prep doesn’t have to be a tiresome chore. Consider these tips to make it a happier process for healthier meals.
What are your thoughts? I'd love to hear them!