Menu Planning: Meal Prep

Prepping meals ahead of time is a game-changer for busy individuals looking to save time, eat healthy, and avoid the temptation of eating out. This month’s menu planning centers around the art of meal prep, providing step-by-step instructions, along with meal ideas geared for meal prep.

Five Benefits to Meal Prep

Meal prep is more than just a time-saving technique; it’s a successful strategy for maintaining a healthy and balanced diet. There are five benefits to having all your meals – or even one meal, like breakfast – already made and ready to eat:

Less Time in the Kitchen: By meal prepping ahead of time, you’ll find that you’re actually spending less time cooking in the kitchen during the week since meals are prepared in advance.
Make Healthier Choices: By planning what you’ll eat ahead of time, you can portion different meals with nutritious ingredients to support any health goals you’re trying to achieve.
Save on Groceries: Reduce food waste and save money by buying ingredients in bulk or when they’re on sale. Buy proteins when on sale and freeze what you won’t use right away so it’s on hand for another week of meal prep.
Lessen Meal-Time Stress: Even if you’re only prepping one meal for the week, like breakfast or lunch, you can eliminate some of the daily meal planning and decision-making, which may reduce meal-time stress.
Healthy Eating Habits: Meal prepping leads to better time management and, ideally, will help make it easier to stick to healthy eating habits.

Step-by-Step Guide to Meal Prep

Meal prepping for the week is similar to planning a weekly menu. The main difference is that you’ll prepare what you’ll eat for the week in one or two days versus cooking meals daily. Remember to have meal prep containers so you are ready to store what you cook.

Step 1: Plan Your Menu

Start simple. If planning meals to prepare for the week is too overwhelming, consider starting with just one or two meals. If you’ve done meal prep before and are ready to dive back in, then be sure to include breakfast, lunch, dinner, and even snacks when planning your menu. Consider a variety of foods so that you can achieve nutritional balance. If you’re prepping meals for more than just yourself, be sure to consider any personal preferences for those you’re meal prepping for as well.

Step 2: Make a Shopping List

Based on your meal prep menu plan, create a detailed shopping list of ingredients you’ll need for the week. Be sure to check your refrigerator and pantry for anything that may have expired so you can add that to your shopping list as well as to avoid buying items you already have.

Step 3: Set Aside Time for Prepping

When you’re ready to begin, choose a day and time that you can dedicate a few hours towards meal prep. Ideally this would be at the beginning of the week, like a Sunday afternoon. If you are unable to dedicate one day to meal prep, then break things up into two days. For example, begin prepping ingredients on one day and assembling and storing meals on another day.

Step 4: Prep Ingredients

Wash, chop, and portion vegetables, proteins, grains, and fruits so they are ready to assemble into meals during the week. Cooking food items, like your grains, proteins, or sauces that will be used in your meals ahead of time can make meal assembly easier.

Step 5: Assemble and Store Meals

Once meals are cooked, use meal prep containers (or any containers you have on hand), and begin assembling your meals according to your menu plan. Label containers with the meal name and date, along with any heating instructions that may be needed. Store assembled meals in the refrigerator or freezer.

Step 6: Reheat and Enjoy

Throughout the week, you’ll only need to reheat or assemble your prepped meals as needed. Think of the extra time you save by having breakfast, lunch, and/or dinner meals ready to go, allowing you to focus on the rest of your day.

Meal Prep: A Guide to Delicious Prepped Meals for April

These meal prep suggestions offer something to make for every meal of the day throughout the week. Feel free to customize ingredients and portion sizes based on your personal preferences and dietary requirements. For additional recipes and tips, consider a cookbook, like The Smart Meal Prep for Beginners.

Breakfast Inspiration

Breakfast is the most important meal of the day, so start your day off right and save time during those busy mornings by having breakfast already made.

Lunch Inspiration

Prepping lunch in advance ensures you have a satisfying and balanced meal ready to fuel your afternoon, making it easier to stick to healthy eating habits.

Dinner Inspiration

While going out to dinner is nice, so is eating at home! With a little planning, prepping dinner in advance allows you to enjoy home-cooked meals throughout the week, even on your busiest days.

Stuffed Peppers
Spaghetti Squash with Turkey Meatballs
Vegetarian Chili
Grilled Chicken and Vegetables

Snack Inspiration

Prepping snacks ahead of time makes it easy to have healthy options on hand to satisfy cravings and keep you energized between meals.

Simplify Your Week with Meal Prep

Meal prep is a powerful tool that empowers you to take control of your nutrition, save time, and enjoy delicious meals throughout the week. Meal prep can keep you organized with your meal planning, so say goodbye to last-minute meal decisions and hello to a week of satisfying meals. Be sure to check back monthly for additional menu planning and meal inspiration. Consider a cookbook, like The Smart Meal Prep for Beginners for more meal prep guidance.