Easy methods to Meal Prep for the Week: A Newbie’s Information

Meal prepping is among the hottest tendencies for dwelling cooks. And rightfully so – it’s a complete game-changer for managing your weight-reduction plan! 

When you’re trying to enhance your well being, save money and time, cut back meals waste, and have your meals for the week prepared in someday, meal prepping is the best way to go.

On this article, we’ll information you thru the straightforward step-by-step course of to get you up and going with meal prep. 

We’ll cowl:

With this newbie’s information to meal prep, you’ll have all the data it’s essential get began with making a full week of meals from meal prepping.


What Is Meal Prepping?

Meal prepping is just cooking meals or components of meals forward of time. Sometimes these meals are portioned out into particular person containers that make them handy grab-and-go meals later within the week. Along with making a meal handy, the portioning course of additionally lets you determine what number of energy or what dietary worth goes into every meal. Most meal preppers will batch cook dinner 3-7 days of meals at a time. 


What Are the Advantages of Meal Prepping?

There are SO many advantages to meal prepping. Listed below are a number of the high causes to affix the meal-prepping craze.

  1. You’ll enhance the standard and number of your weight-reduction plan.
  2. You’re extra prone to attain your dietary targets.
  3. You’ll forestall overeating.
  4. You’ll grow to be extra knowledgeable about vitamin.
  5. You’ll drop a few pounds and stop weight problems.
  6. You’ll get monetary savings.
  7. You’ll save time.
  8. You’ll cut back meals waste.
  9. You’ll enhance your emotional and psychological well being.

Whether or not you’re trying to drop a few pounds, bulk up, or make life simpler, meal prepping may also help.


What Are the Finest Meals for Meal Prep?

The most effective meals to meal prep:

  • Retailer and reheat properly
  • Work in a number of recipes
  • And it tastes good!

When you don’t like a specific meals, cooking it in bulk might be not one of the best concept. Concentrate on easy recipes that you simply really feel snug cooking. In truth, an effective way to start out meal prepping is doubling your favourite recipe and freezing half for later!

For meal prep concepts, listed below are some nice choices for meal prepping components:

    • Complete grains: brown rice, buckwheat, oats, quinoa, sprouted bread
    • Fruits: mangos, bananas, apples, oranges, peaches, berries
    • Greens: peppers, cauliflower (and cauliflower rice), broccoli, butternut squash, carrots
    • Leafy greens: spinach, lettuce, kale
    • Starches: winter squash, candy potatoes, potatoes
    • Lean proteins: rooster, eggs, fish, floor turkey, Greek yogurt, tofu
    • Pulses: black beans, lentils, peas, chickpeas
    • Seeds and nuts: chia seeds, flax seeds, almonds, cashews
  • Fat: salad dressing, avocados

When grocery purchasing, purchase recent, frozen, and canned meals, so you could have a spread. Shopping for in bulk will even provide help to get monetary savings.

As you develop a meal prep routine, you’ll discover that your pantry and freezer keep stocked with many meal prepping staples. This makes planning and cooking simpler from week to week. So, in the event you really feel such as you’re investing in new objects to get began, maintain onto them for subsequent week! Meal prepping builds to save lots of you increasingly more money and time because the weeks go by.


What Instruments and Provides Do You Want?

When you’re simply beginning meal prep, preserve it easy. All it’s essential give meal prepping a attempt is your fundamental cooking tools and a few high quality storage containers

As meal prepping turns into a part of your weekly routine, listed below are a couple of objects that make meal prepping straightforward peasy. 

  • A sheet pan for all-in-one sheet-pan meals and for roasting greens 
  • High quality knives for reducing meat and veggies
  • Silicone baking mats for roasting and baking
  • Massive pots and pans for batch cooking
  • A reducing board for reducing meat and veggies
  • Meat thermometer for straightforward meat cooking
  • Plastic containers and glass meal prep containers in a number of sizes to prep and retailer your meals

When you really feel actually snug within the kitchen and need to put money into some useful home equipment, listed below are a couple of pricier objects which might be price contemplating. Once more, these are NOT required to get began. However in the event you’re trying to degree up or in case you have these home equipment already, they will positively make prepping simpler.

  • Air fryer
  • Instantaneous pot
  • Second freezer

On the subject of meal prep for rookies, preserve it easy and begin with what you could have. This passion can definitely develop over time. However to get began, give attention to establishing a meal prep routine with the objects at the moment in your kitchen. 


Easy methods to Cook dinner Meals for a Week?

Begin SMALL. That is so necessary. Meal prepping is usually a life-style change, and in the event you tackle an excessive amount of too shortly, you’ll doubtless lose motivation.

Start by doubling a recipe, making a big breakfast casserole to final all through the week, or individually portioning per week of snacks. 

After a profitable week or two of prepping a couple of meals forward of time, attempt tackling a full week of meals. Many meal preppers develop a routine of solely cooking a couple of times per week to cowl all their meals!

Right here’s a fundamental information to get you began:


Step 1: Meal Plan

Make a menu. Write out which meals and days you’d like for meal prep. Select meals which might be straightforward to cook dinner, style good reheated, and you’ll cook dinner in bulk. Most individuals meal prep over the weekend, however the aim is to discover a day that’s handy for your schedule. Plan on a couple of hours within the kitchen. 

As a newbie, it’s an ideal concept to repeat the identical meal a number of instances all through the week. This offers you extra meals with much less cooking time.

For a wholesome meal, shoot for a stability of complicated carbs, lean protein, fruits, veggies, and wholesome fats. 

When you’re eager to depend energy, you may map all of that element out for every meal when you create your plan. Meal prepping might be very profitable with out specializing in calorie depend, however the great thing about meal prepping is which you could fully customise it to your personal targets and preferences!

So, whether or not you pull out a pencil and paper otherwise you preserve your plan in a spreadsheet, detailing the what and when is a crucial first step to getting you prepared for cooking.


Step 2: Store

Earlier than you head out to the grocery retailer, verify your fridge, freezer, and pantry for objects you have already got. Then make a purchasing listing to fill within the gaps.

One of many advantages of meal prepping is eliminating these mid-week grocery runs. When you plan properly, you need to have the ability to seize all the pieces you want in a single cease. For an additional good thing about meal prep, you’ll get monetary savings by shopping for objects in bulk – particularly after they’re on sale.


Step 3: Cook dinner

Put together meals in line with the recipe. When you’re not king of the kitchen simply but, use easy recipes to get began. You’ll discover your confidence grows from week to week as you attempt new recipes and strategies. The Fit Men Cook Youtube channel is an effective way to have assist within the kitchen as you get began!

The place attainable, batch cook dinner components. You may also chop veggies and fruits for straightforward snacking all through the week. As a newbie, stick with only a few recipes at a time so cooking doesn’t grow to be sophisticated. When you’re spending greater than 2-3 hours within the kitchen, then it’s time to simplify your menu. 


Step 4: Retailer

Package deal up your meals for the fridge and freezer. Keep in mind to make use of microwave-safe containers in the event you plan on popping the meal straight into the microwave later within the week. Be sure that your containers are hermetic to maintain your meals recent all through the week. Whereas some meal preppers retailer every meals merchandise or meal in its personal container after which dish meals later, we’d suggest portioning out your meals into particular person containers immediately. The buffet type of meal prepping dirties extra dishes and takes away a number of the comfort of the grab-and-go meal. To maximise the advantage of portion management, measure out and retailer particular person meals so that you’re prepared for the week.

That’s it! 4 easy steps to get you began. Meal prepping isn’t sophisticated, it simply takes a little bit of planning forward. When you’re able to make meal prep be just right for you, get began with these widespread recipes!

Meal Prep FAQ

Lingering questions? Listed below are solutions to the steadily requested questions on meal prep that can assist you really feel assured as you get began.


How Lengthy Do Meal Prep Meals Final within the Fridge?

The final rule of thumb is 4 days, when saved correctly. Some meals can last more. However if you wish to prep meals far upfront, think about using the freezer to increase the storage of your meals.

How Do You Retailer Your Meal Prep?

Let the meals cool all the way down to room temperature after which portion meals out into hermetic containers. Glass, plastic, and metallic containers are all nice for meal prep. However in the event you’re storing meals that can have to be reheated later within the week, think about that when choosing your container.

Which Days are Finest for Meal Prep?

The most effective days for meal prep are the times that be just right for you! Most preppers are likely to cook dinner on the weekend after which once more midweek. So a Saturday-Wednesday combo can be a great match to maintain your fridge stocked with goodness. When you don’t need to cook dinner a number of instances, think about freezing parts of your meal prep for longer storage.

How Do You Determine Out Portion Dimension?

This may occasionally take a little bit of trial and error. Your parts will rely in your physique measurement, physique sort, and well being targets. As soon as you determine how a lot meals you want, give attention to the ratios: 1 half protein, 1 half carb, 4 components fruits and veggies. You do NOT must depend energy to realize your well being targets with meal prep. When you get right into a rhythm, you need to have the ability to eyeball portion sizes inside your containers. Once more, simply experiment and discover what works for you.

How Do You Reheat Meal Prep?

Away from dwelling, be happy to pop your container within the microwave. Some meals reheat higher than others, however a minute or two within the microwave ought to be all it’s essential deliver your meal again to life. If you’re at dwelling, you’ll discover higher outcomes by reheating within the oven or on the stovetop. But when that’s an excessive amount of work, the microwave is nice at dwelling as properly.

What are In a single day Oats?

One of the vital widespread breakfast meal prep meals is in a single day oats. When you’re an oatmeal fan, it’s like common oatmeal. The principle distinction is that the oats take in liquid in a single day as an alternative of cooking. We desire bulk cooking our oats with this protein oats prompt pot recipe, although. Give each strategies a try to see what you favor.

How Lengthy Does it Take to Meal Prep?

This is determined by what number of meals you’re making and the way many individuals you’re cooking for. Every week of lunches and dinners for 2 adults can take about 2 hours. Add breakfast or a very numerous menu and you would make it to three hours. 

Ought to I Meal Prep If I Don’t Need to Repeat the Similar Meals?

Completely! Repeating meals is handy, but when that bores you then don’t do it. You can also make a couple of particular person meals forward of time and nonetheless expertise the advantages of meal prepping. You could need to use the freezer extra in your meal prep routine so you may nonetheless batch cook dinner and eat it at a later date as an alternative of on back-to-back days.


Meal Prep Recipes to Get Began

Listed below are a few of our hottest meal prep recipes this 12 months to get you began prepping.

Excessive-Protein Breakfast Casserole

Want a low-carb, high-protein breakfast? You KNOW you’re beginning the time without work proper with 34g of protein, 329 energy, and simply 15g of carbs. With only one batch of this scrumptious casserole, you’ll have breakfast lined for all the week.

World’s Tastiest Hen, Brown Rice & Broccoli

Hen, brown rice, and broccoli are important components in lots of wholesome meals. This recipe packs a flavorful punch that tastes nice whereas holding you full. When you’re trying to batch cook dinner a meal which you could eat all through the week with out getting sick of it, that is your new go-to!

Crispy Pork & Rice

When you may’t make it to the shop for a couple of extra days, you in all probability have what you want for this meal readily available. When you don’t need to eat pork, use rooster! Not solely does this recipe depend on pantry staples to make it handy, it’s additionally so scrumptious that it hit our high 5 listing for this 12 months.

Simple Coconut Fish

When you haven’t tried cooking with fish earlier than, this can be a nice recipe to get you began. Fish is a wonderful supply of protein. The creamy sauce retains the fish from drying out and helps cut back the fishy scent. 

Pr-Oat-Ein Breakfast Cookies

Eat these cookies for breakfast, snacks, or dessert – they’re that good! With further protein and fiber, these guilt-free cookies may also help you curb your candy tooth. In addition they freeze nice, so you may make giant batches.

You now have all the pieces it’s essential meal prep! 

Keep in mind:

  1. Begin small – experiment with prepping a single meal or two utilizing recipes you’re already aware of.
  2. Cook dinner meals you’ll get pleasure from – you’re extra prone to keep on with any weight-reduction plan change if the meals tastes nice!
  3. Begin with a plan – figuring out what you need to eat and ensuring you could have the components will prevent a number of journeys to the shop.
  4. Batch meals – eat the identical meal a couple of instances per week to chop down on cooking.
  5. Have enjoyable! – whether or not you’re new to cooking otherwise you’re a house chef, growing new expertise within the kitchen is lots of enjoyable.

For extra meal prep suggestions and recipes, try our meals weblog at fitmencook.com.