Meal prep can be a lifesaver for busy schedules! Not only does it not take long but it allows you the opportunity to save money on eating out, the time of cooking meals on the fly, and peace of mind knowing what’s in your food! But how do we do it? Here’s a suggested meal prep schedule that can help you stay organized and save time throughout the week:
Step 1: Plan Your Meals
- Saturday or Sunday: Take some time to plan your meals for the upcoming week. This includes breakfasts, lunches, dinners, and snacks.
Step 2: Make a Shopping List
- Sunday: Based on your meal plan, create a detailed shopping list. This ensures you have all the ingredients you need for your meals.
Step 3: Prep Day
- Sunday Evening or Monday Morning: Dedicate a few hours to prepping your meals for the week.
- Prepare Proteins: Cook proteins such as chicken, fish, or tofu. You can grill, bake, or sauté them.
- Chop Vegetables: Wash, peel, and chop vegetables for salads, stir-fries, and snacks.
- Cook Grains and Legumes: Prepare rice, quinoa, lentils, or beans as a base for your meals.
- Assemble Snacks: Portion out snacks like nuts, fruits, or yogurt into containers for easy grab-and-go options.
Step 4: Store Properly
- Use Containers: Invest in good quality, stackable containers that are microwave and freezer-safe.
- Label and Date: Label your containers with the meal type and date of preparation to keep track of freshness.
Step 5: Daily Preparation
- Morning Routine: Each morning, grab your prepped meals and snacks for the day and pack them into your lunch bag or cooler.
Tips for Success:
- Variety: Incorporate different flavors and cuisines to keep meals interesting.
- Portion Control: Use measuring cups or a food scale to ensure proper portion sizes.
- Freeze Extras: If you make larger batches, freeze individual portions for later in the week to prevent food waste.
By following this meal prep schedule, you’ll save time during the week and ensure you have nutritious meals readily available, even during your busiest days.
