Meal Prep like a Pro!
Recently, out of curiosity, I used a meal prep service that included a box full of all the ingredients and recipes to cook a week’s worth of meals. I thought, “Yes! Now I am going to use easy-to-follow meal prep, my family is going too love what they eat, and I will have an easier week of meals to cook.” Although the meals turned out tasty, I noticed that the quality of the protein was lacking, there where “too many weird bits” in the food (meaning picky eaters didn’t like seeing small bits of tomato, green herbs, etc. mixed in with their food), and I know that the same meals would have cost less had they been expertly meal prepped to our families standards. One portion of unevenly chopped raw chicken was sitting in liquid in a bag. I didn’t want to just strain the chicken, so I rinsed it in a colander, let it drain, then tried to dry the rest with a kitchen towel. However, there were so many bits of finely shredded chicken stuck in the towel, that I had to throw out the towel.
The prices of literally everything have skyrocketed and that includes groceries. Families are feeling the pressure in their wallets every time they eat. In addition, there are various options to consider as to where and how to purchase food. Restaurant delivery services, prepped meal kits, and fully cooked frozen meal services have increased dramatically since the pandemic. Still many feel that the quality of their food is lackluster and long for “old fashioned home cooking” they so fondly remember from their earlier days. If you feel that that mealtime has become too complicated, stressful, expensive, and ultimately lacking in food quality, consider the endless benefits of meal prepping.
Benefits of Meal Prepping!
Less food waste = more money in your wallet!
Prep the food according to YOUR preferences= not paying to ingredients you won’t use, food appears most appealing
Choosing ingredients you love at their seasonal best= higher quality and delicious tasting food
Food prepared on a tray in fridge= ready to put together, heat and serve… saving time, stress, and impressing yourself and family!
Doubling a staple recipe in your home= cook once, make enough for 2 days/nights
HOW to Meal Prep!
Start with mastering 3 dinner recipes. Make of list of “tried and true” dinner meals you and your family enjoy eating. Look up recipes for only 3 different dinner meals, including favorite sides (i.e., do you like eating a protein with a side of starch and veggies? If so include recipes on how to make them too. To keep it simple choose just 2 sides for now and adjust later. i.e, Meatloaf with mashed potatoes and string beans.) Make sure each recipe is adequate to serve your entire family.
When you read a recipe, read it thoroughly first, then go back to the beginning and make notes on what ingredients need to be cut, diced, minced, etc. Are there any ingredients that need to be prepared first such as chicken stock, squeezed lemon juice, lemon zest, etc.?
Prepare your meals before you cook them, have all measured ingredients ready in a prep container and keep the ingredients on a tray in the fridge. (tip: some ingredients can be added together in the same container as long as they are included in the same step and do not have a weird chemical reaction stored together.) This is how real life cooks are able to seemingly prepare an elegant meal in minutes. All the heavy lifting has been done in advance.
Every time you cook dinner, double the recipe so that you have enough for 2 nights, including seconds. For example, if a recipe makes meatloaf for 6, and there are 4 people in your family, double the recipe the night you cook it so you will have a total of 12 servings which is enough or 2 nights (2 nights could also be swapped for 1 night and 1 lunch for the next day) including 4 servings of “seconds” or leftovers. This is only an example. For some this is too much extra food, so in that case, modifying the amount made to fit your preferences is fine. The most important thing is being mindful of preparing the food that realistically fits YOUR family’s needs.
Cooking only 3 nights a week, will provide at least 6 nights of meals, and any leftovers can be warmed up on the 7th night. On Sundays or the last day of the current menu, your fridge will be bare with just a few items and it is time to meal plan and buy groceries. Pull out all leftovers of fridge, wipe out the shelves, bins, put items back in. Rinse and repeat.
Obviously there is a learning curve whenever introducing a new method, but by consistently sticking with it, you will master those 3 dinners including 2 sides, and replace them with 3 more dinners and sides you had written on your list.
I honestly cannot stand the grocery lists and recipes given from fitness apps and programs meant to make things easier for you but overwhelming you with too many meals every week and not enough left overs to keep you satiated should you forget to cook a night or two. That is why I believe in doubling a recipe. The chances of your eating leftovers from your favorite meal are very high, even if you had it once before that same week.
Also make notes of any changes you want to make. Perhaps one week you try a new menu and you realize something important you don’t want to forget the next time around. Again it’s a work in progress, however he most imperfect plan is better than no plan. Think of how refined your skill will be, more delicious your food will taste, and the energy and health benefits you and your family will feel from food not overly processed, too salty, poorly made, etc. This is a “kick butt” plan I think every family, single person, or couple could successfully master! Good eatings!
