Meal Prep Method
Meal Prep Method
A method that can help with weight loss, muscle gain or boost energy.
In any case, if the goal is to eat healthy, save time, money and nerves and train regularly and not have to worry about what to cook every day, this method can help everyone feel better (from children to students, singles to family people).
It would be best to eat freshly cooked foods, but due to the busy lifestyle, everyone tries to make as quick, simple and healthy a meal as possible. The Meal Prep method can offer a lot in terms of improving the way of life. For preparing meals in advance, I think it can be applied to, for example, make a meal for today and for tomorrow. For example, cook chicken and mashed potatoes, but leave the chicken for tomorrow and make a wok or cold salad and dumplings, potato bread and croquettes from mashed potatoes.
Furthermore, it is good to buy various types of fruits and vegetables and combine them to ensure a sufficient daily intake of the necessary vitamins. To complete a healthy breakfast, shakes that can be made from both fruits and vegetables, or smoothies and frappes, are good, and if you don’t have time, they can replace a meal. It is also good to include foods rich in fiber in the preparation of daily meals, such as lentils, avocados, flax seeds, raspberries, Brussels sprouts, chia seeds, blackberries, black beans and oatmeal.
You can freeze all the soups and stews that you cook freshly and always have something delicious and healthy when you need a quick lunch. You can also use thick soups as a sauce for pasta or a base for risotto and have lunch ready in 15 minutes.
It is good to prepare enough plastic and glass containers that are adequate for the amount of meals that we prepare for daily needs.
Steps for the Meal Prep method:
- Plan ahead – Plan what you will cook a week in advance and once a week go to the store and buy all the necessary ingredients (e.g. on Saturday). This way you save time and reduce the amount of stress. However, more and more people are also practicing double prep – two smaller prep days a week (e.g. Sunday and Wednesday), so that meals are always fresh.
When we are on vacation, I know how to save time by cooking lunch at the same time while I make breakfast (e.g. seafood in red sauce and whole wheat spaghetti), and just heat it up when we get back from the beach.
For example, when you cook lunch on Saturday, cook several types of meat, divide it into containers and freeze it. Personally, I like to buy fresh meat because I think it is not good to defrost meat, cook it and freeze it again. You can make stock from the water in which the meat was cooked and divide it into containers and use it during the week to make soups or wok.
It is good to think about the balance of proteins, carbohydrates and healthy fats, and include healthy snacks and meals that are easy to combine and heat up. In earlier times, people used to store in the refrigerator, for example, stewed green beans, stuffed peppers, boiled kale, spinach, Swiss chard and salsa for the winter. Mushrooms can also be stewed, frozen and made into cream soups, risottos and sauces. - Smart storage
It might be smart to label frozen containers containing soups, stews, cooked meats, etc. with dates. Namely, I believe that you can leave frozen cooked foods in the freezer without any problems for 3-5 days.
However, you can leave cooked or baked foods in the refrigerator for a maximum of 2 days without heating, except for delicate foods such as shellfish or sushi, which must be consumed the same day.
Furthermore, the food can be arranged in portions “lunch box” style or kept separately (e.g. meat in one, vegetables in another) and combined as needed. Storage containers can be purchased in such a way that they are adequate to carry to work and light to heat. - Food balance
Considering that Meal Prep can also help with weight loss, building muscles or increasing energy, it is necessary to coordinate protein intake, meal times and smart composition of macronutrients, keeping in mind the goal you would like to achieve.
For weight loss, meal prep can help control calories and portions: smaller plates, less fat and a smart choice of carbohydrates (quinoa, oats, vegetables).
To build muscle, you should increase your calorie intake through more portions and add more healthy fats (avocados, nuts, olive oil).
For more energy throughout the day, meals can be distributed evenly every 3-4 hours, and not skipping breakfast.
It is worth noting that chickpeas are one of the foods that are very grateful for the application of this method because cooked chickpeas can be added to soup, can be served independently as a side dish and can be used to make an excellent sauce or spread. Then pancakes can be served for breakfast, as an addition to soup, as fried pancakes, and of course as a dessert. Kale can be used to make various types of stews, it can be added to soup, and kale can also be used to make a spread. - Snacks
Don’t forget to include snacks and meals (e.g. nuts, fruit, yogurt). Energy balls are great for snacks that can be easily prepared for the entire week. Personally, I find it easier to make energy bars or sticks because of the way they are made and stored. Various types of dried fruit can also serve as a healthy snack. - Plan meals that are easy to combine and heat
I find that meals that are easy to combine are various types of cooked meat, rice, green salads, grains, cooked vegetables, mushrooms, wholemeal pasta and fruit, and when planning to cook for a few days in advance or for the entire week, it is best to use fresh vegetables, meat, etc. I would point out that manestra, kimchi and caponata are great meals to combine.
It is important to note that food that has been frozen, thawed, and cooked cannot be stored in the refrigerator for as long as food that you have purchased fresh.
If you have a refrigerator with a temperature set to plus five degrees Celsius, many meals can last up to a week. However, I believe that it is safer to freeze.
And remember, after properly implementing meal prep, you will realize that this method is not just a series of boxes in the refrigerator – it is mental relief, a sense of control, and healthy habits that leave you with a lot of free time and allow you to show your imagination and creativity in preparing meals.
Summary:
- List of meals for 3–5 days in advance
- List of groceries you need to buy
- Think about the balance of protein, carbohydrates, and healthy fats in each meal
- Don’t forget to include snacks and in-between meals (e.g. nuts, fruit, yogurt)
- Plan meals that are easy to combine and heat up – rice, cooked vegetables, fresh fruits and vegetables, chicken etc.)