When you decide to take your physical and mental state to the next level, it can be incredibly overwhelming. A quick Google search may work when you’re looking for a nearby health food store or protein powder, but when it comes to nutrition, the internet is inundated with fad after fad, plan after plan. Of course, if there were a fool-proof method, then the majority of those companies selling you their “solutions” would go bankrupt. That means you’re left to weed through thousands of recipes, diets, and nutrition plans until you find the one that works for you.
While meal prep can sound intimidating, it does not have to be. That is why I created this complete beginner’s guide filled with tips and tricks to simplify the process.
The Benefits of Meal Prep
Meal prep may be incredibly beneficial for your body, mind, and wallet. Such benefits may include:
Saving time. Immediately, it may seem counterintuitive, but the truth is that when you prep your meals, you end up saving time as a result. By carving out thirty minutes a week to figure out what your food will look like, you create space to focus your energy on other things the rest of the week. (Bonus points if you use some of that spare time to do something for yourself like talk to a close friend or go on a nice nature walk).
Saving money. I don’t know about you, but when I fail to plan, I end up with an overstocked fridge and, inevitably, wasted food. Meal prep is an opportunity to choose ingredients you can use in multiple recipes and a great way to keep yourself from overspending.
Reducing stress. Chances are you have enough on your plate. Figuring out dinner options last-minute can often feel like the tipping point of an already long day, especially when you’re scrambling in the kitchen trying to find ingredients that work together. It is such a relief to take the daily guesswork out of food.
How to Get Started
So you’ve decided to meal prep, now what? Here are some simple ideas on how to get started.
Start small. Planning out an entire week’s worth of food, especially if you are feeding multiple mouths, is not always realistic in the beginning. While you’re gaining your footing, choose just one specific meal to focus on weekly, or all meals a few days a week. The more you do it, the easier it becomes. Remember that you can always ramp up when you’re ready!
Keep it simple. Here at Body Bloom, we firmly believe in keeping things simple. Your days are already filled to the brim. The last thing you need is to spend extra hours locating exotic ingredients for a million different meals. If you love to cook, there’s nothing wrong with having fun and experimentation. Food does not have to be sprinkled with goji berries or come from the Great Alps to be delicious and satisfying.
Get organized. In the spirit of simplicity, this does not have to be fancy. A grocery list will help keep you organized and prepared. However, if you feel like going the extra mile, you can always create a spreadsheet or even a three-ring binder to fill up on favorite recipes, grocery staples, and quick meals. As you level up in the kitchen, stay tuned for the Body Bloom cookbook releasing soon! This cookbook will be an excellent addition to your nutrition tool shed that you won’t want to miss.
Have snacks on hand. You don’t need to spend all day in the kitchen cooking, but you can still find small ways to have healthy food easily accessible. Something as simple as storing a greek yogurt in your fridge or a store-bought salad can be a significant time-saver once it’s time to eat.
Expect the unexpected. No matter how prepared you are, life is still unpredictable, and I can guarantee there will be days that throw you for a loop. Meetings that take longer than expected, traffic, appointments, birthday parties, and last-minute visits are all examples of life’s many surprises. Crockpot meals are fantastic if you know it will be a busy day. Additionally, try adding a couple of recipes each week that require little effort and reserve them for those unanticipated days.
Tips and Tricks
Now that you’ve got the basics down, here are a few tips and tricks for success.
Spice it up. Never underestimate the power of seasoning. One of the easiest ways to change up an entire meal is to tweak the flavors with different seasoning combinations. Playing with spices allows you to take staple recipes and use them in various ways. The best part? Seasonings are a calorie-free food enhancer, making them the hidden gem of the flavor world.
Make extras. Double the portions on your favorite meals so you can freeze them for a later date or have leftovers for a quick & easy lunch option.
Buy seasonal produce. Plan your meals around what is in season. You might save some money in the process too! In their natural growing season, fruits and veggies are typically fresher, more flavorful, and inexpensive. One of the best ways to do this is through Community Supported Agriculture (CSA). With CSA, you not only have the convenience of fresh, seasonal produce delivered to your door; you also support your local economy and the farmers who grow their food with love and care.
Look for common ingredients. When deciding on your menu, try to find recipes with everyday ingredients so that nothing goes to waste. For example, if you have a household favorite that only uses a half bushel of cilantro, find another recipe that also uses cilantro, so you get the most bang for your buck.
Check your cabinets. Each week before you sit down to plan, do a quick inventory check. You’ve probably got some fantastic base items such as chicken stock, beans, rice, and so forth that you can utilize. Make sure to check the freezer as well for meats and frozen fruit or veggies.
You Can Do It!
Meal prep is a great way to stay on track with your goals and save money. It should not be complicated. Commit to doing what feels best for you and you will be successful.