A Guide to Meal Prepping

Whether you're always on the go and forget to eat or find yourself reaching for fast food too often, meal prep can be your secret weapon for eating healthier and saving time.

This guide will offer meal ideas that cater to both adults and children, ensuring everyone enjoys nutritious meals throughout the week.

Prep Day

Step 1: Plan Your Meals

Take a few minutes to plan out your meals for the week.

Below is a sample meal plan, leaving room for repeat meals or a cheeky Nando's.

What? We didn't say we were aiming for perfection..baby steps people!

Breakfast:

Banana and blueberry/courgettes muffins with a side of fruit. [Made with whole wheat flour]
Egg muffins with sweet pepper, onion and spinach
Overnight oats with apple slices, walnuts and a sprinkle of nutmeg
Greek yogurt with granola and honey

Lunch:

Turkey meatball wraps with hummus and veggies
Tuna with whole wheat pasta salad
Grilled Chicken Salad
Baked fish fillets with sweet potato fries and steamed green beans.
Beetroot and goat cheese salad

Dinner:

Vegetable curry with lentils served over brown rice.
Chicken quesadillas with a side of avocado and rice.

Baked salmon, sweet potato mash and green beans.
Oven Baked chicken thighs with rosemary, garlic roasted sweet potatoes and steamed asparagus.
Roast lamb with mint sauce, roasted root vegetables and a green salad.

Step 2: Make Your Shopping List

Based on your meal plan, make a list of what you need from the supermarket.

Here's what you might need for the sample plan:

Fruits and Vegetables

Proteins

Dairy and Eggs

Grains, Breads and Pasta

Canned and Dry Goods

Optional or Bulk Items (if not already owned)

Tips For Saving Money

Bulk Purchases: Where possible, buy items like oats, brown rice, whole wheat flour and lentils in bulk. Prices are often lower in bulk sections.
Seasonal Produce: Choose fruits and vegetables that are in season for better prices and flavour.
Protein Choices: Use the same protein in multiple recipes and buy in bulk if possible.
Sales and Coupons: Look for sales on tinned foods like tuna and chickpeas.
Versatile Ingredients: Focus on ingredients that can be used in multiple meals to avoid waste and make the most of your purchases.

Step 3: Prep Like a Pro

To efficiently prep a 7-night meal plan in one day, it’s essential to organize tasks by ingredient type and cooking method. Below is a step-by-step guide, focusing on making as much as possible and storing everything properly until you're ready to serve.

Here's what prepping for the sample menu would look like:

Firstly start by writing down all tasks based on your meal plan.
Group similar tasks together. For example, chop all vegetables at once, cook all proteins sequentially, and so on.
Prepare storage containers and labels to easily store and identify meals and components.

Start with Baking and Roasting

Muffins: Mix and bake your choice of muffins first, as they can cool while you work on other tasks.
Sweet Potatoes: While muffins are baking, prepare sweet potatoes for both fries and mash. Roast fries and cook potatoes for mashing later.
Roasted Vegetables: Prepare root vegetables for the roast lamb dinner and any additional vegetables liked asparagus for other meals.

Prepare Proteins

Meatballs and Chicken: Cook turkey or chicken for meatballs. Grill or bake chicken for salads and quesadillas.
Fish Fillets and Salmon: Bake fish fillets and salmon. These can be done one after the other or if oven space allows, alongside vegetables.
Lamb: If including, roast lamb. Consider using a slow cooker to save oven space.

Cook Grains and Pasta

Brown Rice: Cook a large batch of brown rice for curry and side dishes.
Whole Wheat Pasta: Cook pasta for the tuna salad, cool and mix with tuna and other salad components.

Assemble Cold Dishes

Overnight Oats: Prepare individual servings of overnight oats with apple slices and walnuts.
Salads: Assemble the beetroot and goat cheese salad (without dressing to avoid sogginess) and prepare components for the chicken salad.

Prep Veggies and Other Components

Chop Vegetables: For egg muffins, wraps and salads. Store them in labelled containers.
Egg Muffins: Mix and bake egg muffins with sweet pepper, onion and optional spinach.
Hummus & Granola: Prepare or portion out hummus for wraps. Portion granola for yogurt.

Final Assemblies and Storage

Wrap and Quesadilla Prep: Prepare fillings for turkey meatball wraps and chicken quesadillas, storing fillings and tortillas separately to be assembled fresh.
Curry: Cook the vegetable curry with lentils and store it alongside rice.

Step 4: Organize and Store

Once your meals are prepped:

Cool everything properly: Ensure all cooked food is cooled before storing, to prevent bacterial growth.
Refrigerate or Freeze: Store dishes that will be eaten within 3-4 days in the refrigerator.
Freeze: Anything that won’t be used within 3-4 days needs to be frozen, especially if you've cooked proteins in bulk.
Label: Clearly label containers with contents and date prepared.

Tip: Having suitable storage containers can make a big difference, many budget stores have a range designed for meal prep, look out for containers that are environmentally friendly and always ensure the materials are safe for food storage.

Prep Guidance Notes: Pasta and Rice

Pasta:

Rice:

To Reheat:

Add a splash of water to keep it moist and microwave or heat on the stove.

Why Undercook?

Prevents overcooking upon reheating, maintaining better texture and taste.

Safety Tip:

Rapid cooling and proper storage are crucial, especially for rice, to avoid bacteria and ensure it's safe to eat.

Freshness Check:

Always inspect and smell leftovers before eating to make sure they're still good.

Stick with your meal prep routine and adjust as needed based on your family's preferences and schedule.

Before you know it, you'll be a meal prep pro, saving you time and enjoying healthy, homemade meals more frequently.

Meal Prep Tips:

Trouble with appetite? Or do you forget to eat?

Stock Up on Healthy Snacks: Keep pre-cut veggies, mixed nuts, and Greek yogurt on hand for quick and healthy snack options when hunger strikes.
Schedule Eating Breaks: Set reminders on your phone to take regular breaks for meals and snacks throughout the day. Treat it like any other important appointment to ensure you prioritize eating.

For those who struggle with binge eating or Tend to Eat Fast Food:

Prep Healthy Versions of Fast Food Favourites: Make homemade versions of your favourite fast food meals, like turkey burgers or stir-fries, using fresh ingredients. You can control the ingredients and make healthier choices.
Portion Control: Divide your meals into single-serving containers to prevent overeating. Having pre-portioned meals ready to go makes it easier to stick to your portion sizes.
Keep Healthy Snacks Accessible: Replace your usual fast food snacks with healthier options like fruit with nut butter or Greek yogurt. Having these snacks readily available can help curb cravings and prevent impulsive fast food runs.
Plan Ahead for Cravings: If you know you're prone to cravings for certain fast foods, plan ahead by prepping healthier alternatives. For example, if you crave burgers, make turkey burger patties in advance to have on hand for quick meals.