Tips for Meal Prepping for the Week
Our environment tends to influence our habits. If healthy and convenient food options are around, you are more likely to eat healthier. Additionally, if you have created a system to ensure those options are available, it increases the chance of it becoming a habit. If we have systems in place, it makes it so much easier to show up week after week and day after day. There is nothing magical behind it, just a little pre-planning.
If you are thinking, I just want to get to started, but I am not sure where to start, keep reading:
A ritual for meal planning may be the answer. I will outline some different options that might get you started.
The Once-a -Weeker
Look ahead to your upcoming schedule and see what’s happening. What nutrition challenges or opportunities might pop up? Where might you need some special preparation in advance?
Plan your menu for the week or at least a few days at a time. Don’t think of it as a detailed list, instead think about some ideas of what you would like to have for meals and snacks.
Next build your shopping list based on your menu. This is much more efficient and will keep you focused as you shop. You can organize your shopping list by menu or by types of foods (Proteins, carbs, veggies, etc.) You want to also grab some (plan B) items that can be a backup.
Prep and cook some things in advance. You may want to consider batch cooking your proteins (for example, by grilling or roasting, or tossing several chicken breasts in the instant pot/slow cooker). Wash and chop veggies, fruit, etc.
Most people choose Sundays to do this, but just pick a day of the week that is convenient for you and set aside a few hours. It will be a huge timesaver during the week!
2. The Once-a -Dayer
By choosing to meal prep daily, you can prep a few extra items to have on hand for later in the day, or the next day.
Plan your breakfast each day for the next day. You can pre-mix your oatmeal and put in a container for the next day. You can also prepare your contents for a smoothie in a ziplock bag ready to toss in the blender. Create an egg batter with blended eggs ready to pour and cook the next morning.
Plan your lunch for the next day. A salad in a jar can be prepped a day ahead by adding the salad dressing at the bottom. Then you can add veggies, top with greens, and protein.Keep it refrigerated and shake it up and pour it into a bowl or eat it right out of the jar when you are ready!
Plan your dinner for the next day. This would be the same concept for the once-a-weeker….batch cooking your proteins (for example, by grilling or roasting, or tossing several chicken breasts in the instant pot/slow cooker). Wash and chop veggies, fruit, etc.
3. The Grab- and- Goer Sometimes you need an option that is more convenient.
Choose done for you meals and the grocery store. Many grocery stores/farmer’s markets have healthy, done for your meals. (Read those labels) =)
Meal Delivery Service. This is also an option to have healthy meals or ingredients delivered to your door if you are short on time. Sometimes it is just 2 or 3 days out of the week. It could also mean a nourishing, healthy meal instead of fast food.
Whatever option you choose, the key is to be consistent! Ultimately, you will need to do what works for your lifestyle and your goals.
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