Chapter 5: How To Meal Prep Like A Pro
You will get into your own meal-prep rhythm, but here is a step-by-step guide to meal prepping like a pro which you can use to guide you when you first get started.
Schedule your prep day
Take a look at your diary or calendar (or app on your phone you use to schedule your days!) and find a day when you can set aside a good 3 hours for prepping. Weekends are ideal, especially Sundays, so you can prep for the entire week coming. Set time aside for meal planning, shopping, and prepping. Don’t double-book yourself, treat it like an important appointment you must keep.
Write your meal plan
Sit down with a pad and paper and write down what you want to eat for breakfast, lunch, and dinner for the week ahead. Try to keep it to 2 variations per week. For example: 2 different options for breakfast, lunch and dinner, as opposed to a different meal every day, or the same thing every day.
Write out a shopping list based on your meal plan, taking into account the items you already have in your kitchen.
Go shopping
Head to the supermarket and strictly follow your shopping list! Don’t be tempted to stray and buy items you don’t need. When you get home, unpack your groceries and place them in easy-to-find places, or even leave them on the bench if you’re going to prep immediately. Remember to refrigerate meats and dairy. If you have a “prep box”, put your dried or nonperishable goods into it so they’re ready to go for prepping.
Prep
First, figure out which steps you can multi-task. If you need to cook something in the oven, prepare to get another task done as it cooks. If you need to let something soak or cool, use that time to complete other steps. Figure out which meals are the most time-consuming and get started on those first, using little bits of spare time in the process to complete quicker tasks such as mixing granola or slicing fresh veggies.
Pack, label and store
Before you begin, it’s a good idea to clear a shelf in your fridge (and freezer, if using) so you don’t have to shuffle things around and pack things into awkward places when it comes time to store.
Use the most compact container you can when it’s time to store your meals. This is when having a range of different sizes will come in very handy!
If you like, you can label your containers by sticking a removable, plain sticker onto the lid and marking it with a marker. Write down the date you cooked/prepped the meal so you know how long it has been in the fridge. This will help you to ensure your meals are always fresh.
Pack away your prepped meals, clean up, sit back, and relax!