5 Tips for More Effective Meal Prep

Written by The Working Gal Team ~ Category: Beauty & Wellbeing ~ Read Time: 4 min.

We have all been there and done that. The morning scramble to pack lunch, the after-work temptation of unhealthy takeout, the constant battle against the "what's for dinner?" question.

Meal planning and meal prep is one of the biggest challenges working people face every single day. Our fast-paced world does not leave us enough time to think and we usually end up ordering in and going down the unhealthy diet road.

According to nutritionists, around 70% of balanced nutrition is meal prep. Indeed, meal prep can be a game-changer in our struggle for more quality nutrition and help us manage what we give our bodies.

It may sound challenging and a bit overwhelming but, fear not! As long as you start planning the rest is yet to come! Get ready to save time, money, and, most importantly, your sanity!

If you are still reluctant about why we need to meal prep every week, let’s see together some of its many benefits that can only have a positive effect on both the quality of our diet and our wallet!

We save time and money

When we plan and prepare our meals in advance, the daily decision about what to eat every single day is already been made. Therefore, having taken out one more thing of our long To-Do list releases valuable mental energy (decision fatigue is real and can be exhausting!) and, in addition, when we think calmly and clearly, we move away from impulsive and often unhealthy choices.

We control our portion

Our brains are "wired" to seek pleasure, and food is an important source of pleasure, especially on stressful and pressured days. Unfortunately, this can sometimes lead us to overeat without any real control over our plate. For this reason, when we have already prepared meals, we see a set amount of food on our plate and recognize the signs of satiety so we don't overeat.

We follow a balanced diet

A balanced diet, rich in a variety of nutrients, is vital for maintaining our overall health and well-being. However, our busy lives often prevent us from getting all the essential elements our bodies need from each meal hence, incorporating foods from different groups can be a challenge.

On the other hand, when we plan our meals, we can consciously incorporate a variety of food groups, such as lean proteins, complex carbohydrates, healthy fats, colorful fruits, and nutrient-rich vegetables. This ensures a complete intake of essential vitamins, minerals, and fiber throughout the week.

We reduce food waste

Planning our meals in advance helps us create an informed grocery store list and, therefore, avoid unnecessary purchases by solely buying what we need. This way, we don't fill our pantry with unhealthy choices and perishable foods that go bad in our fridge or cupboard. By planning our meals, we know exactly what and how much of it we'll need for each recipe, reducing the chance of throwing away food we don't eat. Bonus: we achieve our sustainable living goals!

We Eat Without Stress

After a long day, the last thing we want to think about is, "What should I make for dinner tonight?". Preparing our meals eliminates the decision fatigue we mentioned above and lets us save our mental energy for relaxation and rest. Knowing that we have delicious and healthy meals waiting for us in the fridge or the freezer takes the thought and process out of spending hours cooking or, worse, ordering in.

And how can I achieve proper preparation?

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Here are 5 tips to help you make the most of this beautiful meal preparation process.

Get Paper and a Pencil

Set aside a specific time each week to plan your meals. Do some recipe research, consider your dietary needs, and create your menu. That's what all great chefs do!

Imagine waking up on a Tuesday, having already meal-prepped for crockpot chicken. What more could you ask?

Then, based on the meal plan you've created, make a detailed list of the ingredients you need for these recipes to avoid impulse buying and ensure you have everything you need.

Cook Onetime

Pick some free time during the weekend, and dedicate 2-3 hours to cooking what you will need for the week. Cook large quantities of protein sources (chicken breast, salmon, ground beef), grains (quinoa, brown rice, oats), or roasted vegetables (broccoli, peppers) and place them in the fridge or freezer. For example, if you have pasta bolognese on the menu, you can meal prep the ground beef and put it in the freezer; then, all you have to do is boil the pasta!

Opt for Variety

Don't get stuck in a rut when preparing your meals! Do your research, try out new recipes, and experiment with new flavors every week! That way, you won't get bored and can look forward to something different and nutritious. Don't forget to also include special days such as birthdays or other celebrations in your planning days when you will have dinner with friends at home!

Smart Storage

Invest in a set of high-quality, airtight containers or mason jars for refrigerator and freezer storage. Glass or plastic containers are ideal for keeping food fresh and avoiding leaks.

In order to know exactly what you have and when you made it, label the containers with the date, the name of the meal, and any instructions for reheating, in case someone else in the house is responsible for making dinner. This way, your fridge will be super organized, and you'll feel the psychological high that comes with it!

Nothing is Thrown Away

Leftover food is never thrown away! With just a little research online, you can find incredibly healthy and delicious recipes with the food you've been waiting for. Use what's left over to make new meals, saving you both time and money! For example, if you have leftover rotisserie chicken, you can refrigerate it and make a delicious and nutritious salad for your lunchbox the next day!

Meal prep matters and it should be part of our healthy routine. Try the above for a month and see how much this process will benefit you!

It took 3 coffees to write this article.


About the author

The Working Gal Team

Here, at the Working Gal, we love collaboration! For this reason, we sit down and brainstorm all together and write some articles for you!

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