Chapter 4: 9 Rules For Successful Meal Prepping
1. Keep it simple
Start with simple recipes with minimal ingredients. Most of the recipes in this book are simple and easy to make, without many fancy ingredients or tricky steps. Don’t overwhelm yourself by prepping complicated or fiddly dishes – keep it simple until you feel confident to branch out. This will save time and money, and it will make your first prepping experiences easy and enjoyable.
2. Utilize the freezer
Frozen prepped meals are a lifesaver during busy and chaotic times. A good way to utilize the freezer is to double the recipe for a particular meal and put half of the servings in the fridge for the consequent days, and put the other half in the freezer for later down the track. You’ll be very pleased you did so, especially during times when your meal-prep game schedule is slipping!
3. Keep your macros in mind: proteins, carbs, fats
You don’t want to sit down to your prepped lunch only to find that it’s too filling or not filling enough due to unbalanced macros. Remember to include a portion of protein, some good fats, and some healthy wholegrain carbs for optimum energy and satiety. Most of the recipes in this book have a great balance of macros, but you can adjust them to suit your needs and preferences.
4. Stock-up on flavor-packing non-perishables
Herbs, spices, vinegars, oils, and natural flavorings can turn any simple dish into a tasty masterpiece, with very little added calories. What’s more, they last a very long time in the pantry so you don’t need to worry about using them up before their best-before date. Splash out on a big haul of natural, flavor-giving ingredients to pack into your meal-prep box. This means that you can use simple base ingredients, and adjust the flavors with the addition of healthy and low-cal seasonings.
5. Invest in storage equipment
This is an important one. To successfully prep, you need containers to store your meals in. High-quality plastic or glass containers with airtight lids are ideal, especially if you can find a set which includes different sizes. Small, single-serve containers are really handy for breakfasts such as oats and chia pudding, and snacks such as fruit and nut mix. Pyrex bowls which have airtight lids are ideal for large salads and soups. Have a shop around and find yourself a few value packs, and allocate a special box, drawer, or cupboard, especially for your meal- prep containers.
6. Get creative with color
During my own meal prepping journey I found that using bright and varied colors really helped me to get excited about making, and eating my prepped meals. A pile of red cabbage with bright red bell peppers and some vibrant green cilantro – beautiful! Rich yellow corn kernels, inky black beans, glossy red chili, and pale green avocado, it looks as amazing as it tastes. If you’re like me, then you’ll get a kick out of putting together beautiful and fresh-looking meals to fill your containers. Fresh fruits, veggies, herbs, and rich spices are the best sources of edible color.
7. Predict your cravings and prep accordingly
If you don’t feel like eating a particular meal, then don’t prep it. Don’t think that you must eat a certain type of dish simply because it seems like the healthiest option. You can make any dish healthy! Even if it’s traditionally a junk food. For example, you will find recipes for burgers and rich pastas in this book, but they are nutritious versions which fit in with your weight loss plans. If you’ve got a craving for sweeter dishes, then try a yummy oatmeal with dates for breakfast! If you feel like something a bit heavier for dinner (tiredness, hormones, and overindulgence can make us crave comfort foods) then choose a recipe for dinner with sweet potatoes and beans to fill you up. The bottom line? Prep foods you want to eat that particular week! This way, you’ll avoid seeking other foods or snacks to satisfy you in between meals.
8. Make a plan and stick to it
This is where you need to be a bit strict and structured. Decide on a day to complete your prepping, set the time aside, and stick to it. Get your shopping done on the same day so your produce and meats are fresh, then set aside a couple of hours to prep, prep, prep! If you end up missing a prep day and you don’t have the time to make up for it, you might find you slip back into day-to– day meals and the unhealthy choices and unbalanced portion sizes may creep back. Once the routine has been established it will be so easy!
9. Make it fun
Cooking should be as fun as eating, in my opinion! And the same goes for prepping. If you enjoy yourself, you’ll get into a positive mindset about meal prepping, and a positive mindset about food will follow on. There are many ways to make meal-prep sessions fun! Play music, have a glass of wine, watch your favorite TV show, anything that relaxes you and puts you at ease as you work. Weight loss needn’t be a drag, it can actually be an enjoyable and nourishing experience if you make the process work in a way that you enjoy.