Meal prepping for the week can help you save both time and money. Use these top 5 tips to simplify the process each week and give yourself a head start to eating right. Meal prepping works for our custom meal plan customers and helps them get set up each week for success. Even if you do not have a custom meal plan, meal prepping can help you set yourself up for nutritional success. Here are some ways to make your meal prep as time efficient as possible.
Sit down and plan out your meals for the week on paper. You can also just refer to your meal plan if you have one. Writing out all of your meals can help you see if your eating a variety of good foods as well as help you in step number two. This will also save you time when you go to figure out what to eat day to day.
Construct a grocery list based on your meals for the week. Construct a grocery list based on the menu that you made. This will help you shop and save money by knowing how much of everything you will need. You won’t purchase more food than you need, and that prevents waste. It will also give you a plan of attack at the grocery store so you don’t wander around, wasting time, and picking up junk and putting it into your cart. As a rule, stick mostly to the outer perimeter of the store because this is where most of the fresh food is stocked.
Prep vegetables and fruit first, then starches, and finally meats to prevent cross contamination. Prep your fruits, vegetables, and any fresh produce first, and then move onto any meats. This prevents cross contamination and gives you time to clean your workspace and utensils. Always keep your work space cleaned and organized. Clean up your food scraps and put them aside or in a bag. Be sure to clean your knives and cutting boards between each use.
Use food scales and measuring cups instead of “eyeballing” for proper portioning. Always use food scales and measuring cups when meal prepping. Just eyeballing things don’t make for good portion sizes. Getting an inexpensive food scale is the best way to do this because it works for meats and produce. It will also make measuring quick and easy.
Portion full meals together in to-go containers. Take the time to put all of the food you need for one meal into a container. Portion your protein and sides ahead of time. Having everything ready and available helps you reach for the right foods when you’re hungry and saves you time.
You can prep a whole week of lunches, snacks, dinners and even breakfasts using these tips. Remember, depending on your produce you might have to prep fresh produce again mid week, and salads are usually best prepped the day before. These time saving, and money saving tricks will help you as you prepare for your week!
