How to Start Meal Prepping to Save Time, Money, & Boost Your Health

Can you relate?

You get hangry because you have no time to eat between calls at work because going to grab something would take too long and there are no healthy delivery options?

Or what about by the time you get home from work you are too tired to cook, and delivery takes a thousand years, so by the time it comes you’ve already eaten your entire junk stash?

Meal prep might be your saving grace. There are several ways to do it, too, so you can find the approach that works best for you.

Meal prepping gained popularity in recent years as a way to eat healthier, save time, and reduce decision fatigue (which leads to negative stress). Here are some of the evidence-based benefits of meal prepping:

1. Portion control: Meal prepping, depending on which approach you take, can help you to control the portion size of your meals. By preparing meals in advance and portioning them out in advance, you are less likely to overeat.

2. Saves time: One of the main benefits of meal prepping is that it saves time. By cooking several meals at once, you can reduce the amount of time spent in the kitchen during the week. This is especially beneficial for busy individuals who may not have time to cook fresh meals every day.

3. Reduces stress: Meal prepping can also reduce stress levels. When you have healthy meals ready to go, you are less likely to feel overwhelmed or stressed about what to eat. This can also help you avoid making unhealthy food choices when you are pressed for time or stressed.

4. Saves money Meal prepping can also save you money. When you plan your meals in advance and buy ingredients in bulk, you can often save money on groceries. Additionally, by preparing your meals at home, you can avoid the high cost of eating out or buying pre-made meals.

5. Promotes healthier eating habits: Meal prepping can promote healthier eating habits. By preparing meals in advance, you have more control over the ingredients and can ensure that your meals are balanced and nutrient-dense. This can help you maintain a healthy weight, reduce the risk of chronic diseases, and improve overall health.

An article published by the American Journal of Lifestyle Medicine said that home meal preparation is associated with reduced risks of type 2 diabetes, and other chronic diseases. It’s also associated with a diet higher in fruits, vegetables, and whole grains.

A study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning was associated with improved diet quality, adherence to nutritional guidance, and reduced risk of being overweight among women and obesity in men.

So how do you get started?

1. Look Ahead and Plan: On the weekend, look at your upcoming week and determine which days you will need pre-prepped meals. At my busiest days and the height of my commuting the answer was, ALL OF THEM!

2. Make a Menu: Choose recipes that are easy to make, can be prepared in large batches and easily portioned. Consider incorporating ingredients that can be used in multiple dishes in different ways so you reduce costs at the store but keep a flavor variety. Examples are chicken breast, quinoa, salad greens, and roasted vegetables. You can make the same base, and season them differently to mix things up throughout the week.

3. Make a Grocery List and Shop: Once you've planned your meals, make a grocery list of everything you'll need for the week. This will help you avoid multiple trips to the grocery store, saving you time and money. Stick to your list and avoid impulse purchases.

4. Get Cooking: Cooking in bulk is key to successful meal prepping. You can save time by cooking large batches of proteins like chicken, beef, or fish. Roast a tray of vegetables or cook a big pot of rice or quinoa. Then, portion them out into meal-sized containers for the week ahead.

You’ll want to invest in quality containers that are microwave and dishwasher safe. Look for containers that are stackable, leak-proof, and freezer safe. This will make it easy to store your meals in the fridge or freezer.

5. Store Wisely: Label and date your meals so you know exactly what's in each container and when it was made. This will help you avoid any confusion or waste. You can use labels or stickers to make it easy to identify your meals. Decide which you will eat early in the week and which you need to freeze to keep your food safe.

Alternatively, if time allows during the week, you can prep ingredients only and then cook fresh during the week. This works for those who have a bit more time and hate the thought of “leftovers”. To do this, you follow steps 1-3 and 5. And instead of step 4, above, you simply pre-chop your veggies, and any other ingredients that might need pre-cook prep. That way it’s just a little faster the day you want to use them!

It will take some practice but the more you do it, the faster you will be. Meal prepping is a fantastic tool for busy professionals wanting to follow a healthy lifestyle. It will save time, money, and improve your mental and physical health.

Check out the blog for recipe ideas!