Having a meal plan for the week can make eating well a lot easier. Not only is it easier to stick to your meal plan when everything is laid out for you, it’s also a more cost-effective way of eating healthy. With just a little planning and prepping at the beginning of each week, you can save money by cooking in bulk, avoid going grocery shopping as often, and most importantly - eat healthier, because you are getting more nutrients from the foods that you eat.
Some of us are averse to the idea of the phrase “cooking in bulk”. But that’s just a way of saying we’re freeing up your weekdays and saving the money you might otherwise spend on an impulse. Meal prepping makes you rich...well, richer than you were last month anyway, if you can do it right. There are many benefits to meal prepping, so we’ve put together guide on how you can get started. You’ll find answers to all of your questions about what is required and what types of foods should be included in your weekly meal prep schedule and what should not be included.
The cost of prepping your meals can vary based on the foods that you buy and the exact meal plan that you create. Not using your kitchen and ingredients bought from the store effectively can cost you time as well as money. The amount of money that you will spend on meal prep will vary depending on a few factors, such as what foods that you choose, how much you buy at a time, and how often you make them.
4 tips for meal prepping
If you are not sure where to begin, try meal planning for the upcoming week ahead. This will help to set a daily schedule that is more likely to be followed. You can also choose to follow a recipe book or create your own meal plan using ingredients from your kitchen.
Prepping ingredients ahead of time can save you money by reducing impulse buying. Furthermore, you will be less likely to break those expensive produce sections because you won’t be tempted to buy more when you are already running low.
To make the most of your ingredients, make sure that you portion them out properly and use them in their freshest state. You can freeze fresh produce, making it easier to manage.
If you have a large family or you like to entertain frequently, you should probably meal prep twice a week. You can prepare one large batch of ingredients and then portion it out into smaller portions for weekly use.
What can you Meal Prep?
There are several food items that you can incorporate into your weekly meal prep schedule. These include vegetables, proteins, grains, dairy, fruit, and herbs. You should also keep in mind that while it is best to incorporate all five food groups, you should choose foods that are high in each specific nutrient that you are looking for. Below are some examples of what to include in your meal prep schedule.
Vegetables & Herbs - Vegetables and herbs can be used in many different ways to create a variety of dishes. Vegetables are low in calories, sodium, and fat, making them a great choice for those trying to lower their sodium intake. Herbs can be used to add flavor to many different dishes, from soups to meats.
Proteins - When it comes to proteins, it is best to choose sources that are lean and low in saturated fat. This can be accomplished by choosing salmon, poultry, or lean cuts of red meat. Vegetables and fruits are also great sources of vitamins and minerals, making them a good choice when paired with proteins.
Grains - Grains can be a great source of fibre, vitamins, and minerals. In particular, it is recommended to consume whole-grain foods because they are high in fibre.
What not to include in a meal prep?
Although vegetables and herbs are great for your diet, you should avoid including fruit in your meal prep because it contains too much sugar. Instead, choose low-sugar fruits, such as apple or berries.
Never mix meat with dairy products or vice versa, as this can increase your risk of food-borne illness. When choosing what to include in your weekly meal prep, make sure to keep in mind the types of proteins, vegetables, and fruits that you normally eat. This can help to make your diet more nutritionally balanced.
6 weekday dinners & 2 weekend breakfasts
There are several different ways that you can incorporate meal prep into your diet. You can choose to make large batches of meals or you can choose to make smaller portions and freeze them for later use. We recommend that you start off by making 6 weekday dinners (6-8 servings) and 2 weekend breakfasts (6-10 servings). This will give you a chance to experiment with different flavors throughout the week while still providing you with plenty of food for the weekend. Make sure to label each container so that you know which meals belong to which day of the week.
3 snacks for a week
There are many foods that are excellent for snacking and can be easily stored in the refrigerator or freezer for later use. These include vegetables, fruits, nuts, seeds, and whole-grain crackers. You can also store packets of dried fruit or granola bars in a small bag that you can carry with you during the week. These items can be easily eaten while waiting in between meals, or during the middle of the night if you’re feeling peckish. Remember, these should be eaten as snacks, not substitute for meals.
Meal prep is a great way to save money by preparing healthy meals at home and avoiding the costs associated with eating out or ordering in frequently. It is best to plan out a weekly meal prep schedule, create a list of ingredients, and stock up on kitchen supplies. You can also find ways to make meal prep a more enjoyable experience, such as setting aside time to relax while cooking or listening to music while prepping. Meal prepping can be an extremely helpful skill for anyone who is looking to eat healthier, save money, and be more organized with their schedules.