In the whirlwind of our busy lives, eating healthy foods often feels like an afterthought and in recent years this has become more prevalent, as worldwide eating habits and cooking practices have significantly changed. However, fueling our bodies with nutritious, balanced meals does not have to be stressful, confusing or time-consuming. This is where meal prepping is a game-changer!
As dietitians, we often see how meal prepping can empower individuals to make healthier food choices, prepare balanced meals, reduce food waste, and remove the burden of deciding “what’s for dinner?” every night. Meal prepping is a practical solution for anyone, whether you are looking to manage a specific health goal, save time and money, or simply reduce the chaos of mealtimes.
In this blog post, we will be delving into the basics of meal preparation and sharing practical tips to make meal prep both delicious and nutritious.
BENEFITS OF MEAL PREPPING
Meal prepping simply refers to the practice of preparing a meal, ingredient or recipe, then portioning it out and setting it aside for later consumption. Many people meal prep to help save time during the week, however, meal prepping offers a wide range of benefits beyond time management.
1. Improved Diet Quality and Variety
In a study by Ducrot et al, it was noted that the consumption of food prepared away from home was typically associated with a lower-quality diet. (1) Fast foods, takeouts, and ready-made meals often contain higher amounts of calories, total fats, saturated fats, and sodium, while lacking in variety and nutritional quality. In contrast, meal prepping has been scientifically linked to a more diverse and higher-quality diet. (1) By planning and preparing meals ahead of time, we can create more balanced meals, with appropriate portions of protein, carbohydrates, and vegetables, ensuring better overall nutrition.
2. Weight Management
A key consideration when it comes to weight management and obesity prevention is portion control. Restaurant meals, takeaways, and ready-made meals are usually pre-portioned, with serving sizes that generally exceed the recommended amounts. Meal prepping allows you to take control and portion out your own meals, according to your specific requirements. This helps to reduce the risk of overeating and ensures that your daily caloric intake is aligned with your specific health goals. To determine your specific calorie requirements and portion sizes, consult a registered dietitian.
3. Reduces Costs and Food Waste
Having a clear meal plan for the week ensures you purchase only the ingredients you need. This helps minimize food wastage and ultimately saves you money, as you purchase only the necessary ingredients. Because meal prepping often requires you to purchase and prepare ingredients in bulk, and requires you to utilise any leftovers in other meals, this further enhances the savings benefits.
4. Time Management
One of the biggest advantages of meal prepping is its ability to save time. By dedicating just one day a week to preparing meals, you can significantly reduce the time spent cooking each day. This can help to free up valuable time during the week for other priorities.
5. Health and Longevity
Meal prepping not only supports a healthier lifestyle, but it can also contribute to longevity and help lower your risk of chronic conditions. When meal prepping, we often use fresh, nutrient-dense ingredients, and tend to create healthier, balanced meals. Research by Laura Klein and Kimberly Parks highlights that “home cooking is associated with numerous health benefits, including reduced risk of type 2 diabetes mellitus and other chronic disease”. Additionally, research has also shown that meal prepping offers mental health and emotional wellness benefits. By eliminating the daily struggle of deciding what to eat, it helps reduce decision fatigue, alleviating stress, anxiety, and frustration (3).
HOW TO MEAL PREP
Effective meal prepping requires planning and organization. See our top tips for meal prepping below:
1. Choose Your Meal Prep Style
There are several different meal preparation techniques, each catering to different needs and lifestyles. Choosing the best method for you is key to making meal preparation sustainable and effective. Before diving into the prepping phase, it is important to decide which approach works best for you and your goals. One of the most common and beginner-friendly methods is preparing full meals in advance and portioning them out for the week. This is a great starting point as it often simplifies your mealtimes and ensures you have a balanced meal ready to go. Another approach is batch-cooking staple ingredients (like protein, starches, and vegetables) which can be mixed and matched throughout the week to create a variety of meals. For maximum flexibility, many people often use a combination of both methods, allowing for structure while still maintaining some variety in their weekly meals.
2. Plan Your Weekly Menu Plan
To ensure your meal planning is effective, a well-structured plan is essential. Start by deciding how many meals you want to prepare, as well as which days you would need them for. The ‘ideal’ meal prep schedule varies from person to person. Some people prefer to meal prep for the entire week on a Sunday, while others prefer to split their meal prepping between two days (for example on a Sunday and again on a Wednesday). As part of your planning, be clear and concise with which meals you will be preparing (i.e. breakfast, lunch or supper), to help streamline your week. Click below to download our Weekly Meal Prep Template:
3. Find Recipes
Recipes can be very helpful when planning for the week, as they help guide you on what to cook and what ingredients you will need for the week. When selecting recipes, look for meals that you enjoy and that will be easy to store and reheat. To help maintain nutritional balance, look for recipes that include a combination of starch, protein and vegetables. Avoid recipes that have ingredients that may go off quickly, such as banana, avocado and lettuce, unless you plan on eating the meal soon after preparation. You can find meal prep-friendly recipes online, in food magazines, or in cookbooks, giving you plenty of inspiration to keep your meals both nutritious and delicious.
4. Create a Shopping List
Once your meals have been planned for the week, it is time to create your shopping list. Take note of the ingredients you already have in your cupboard, pantry or fridge and only buy what is necessary. This not only prevents food waste but also helps you stay within your budget.
5. Prepare and Store Your Meals
Now comes the most important step – preparing your meals! Set aside enough time throughout the week to prepare your meals. The amount of time needed will depend on your chosen meal prep style. If you are preparing meals for the entire week, a single day on the weekend may be enough, however if you prefer fresher meals, you may need to schedule in two prep days throughout the week (for example Sunday and Wednesday).
Once your meals have been prepared, portion them into airtight containers, labelling each container with the meal name and preparation date. Look for containers that are fridge and freezer friendly and possibly microwave-friendly as well for easy reheating. When reheating your meals, ensure that the meals are warmed thoroughly to main both quality and food safety.
Click below to download our storage guide of meal prep-friendly foods:
6. Additional Meal Prepping Tips
If you are new to meal prepping, it is important to start small and build up gradually. Start with one meal, such as dinner and as you get more comfortable, gradually add additional meals or increase the variety of recipes prepared.
Stay organized by using tools like calendars, spreadsheets, or weekly planners to map out your meals for the week. Keeping a clear plan helps streamline grocery shopping and ensures you stick to your meal prep routine. See an example of our weekly meal prep template below:
To avoid meal prep burnout, try new recipes and rotate your menu often. Experiment with different flavours and ingredients to keep your meals exciting and enjoyable.
Meal prepping is a simple yet powerful way to save time, reduce stress, and maintain a balanced diet. By planning ahead, choosing the right recipes, and staying organised, you can set yourself up for success and make healthy eating more convenient.
REFERENCES
1. Ducrot, P., Méjean, C., Aroumougame, V., Ibanez, G., Allès, B., Lairon, D., Hercberg, S., Péneau, S. and Drewnowski, A., 2017. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. International Journal of Behavioral Nutrition and Physical Activity, 14(1), p.12. Available at: https://doi.org/10.1186/s12966-017-0461-7 [Accessed 20 January 2025].
2. Klein, L. and Parks, K., 2020. The impact of home cooking on health and wellness. Health Promotion Practice, [online] 21(2), pp.235–241. Available at: https://doi.org/10.1177/1559827620907344 [Accessed 20 January 2025].
3. Osdoba, K.E., Mann, T., Redden, J.P. and Vickers, Z., 2015. Using food to reduce stress: Effects of choosing meal components and preparing a meal. Food Quality and Preference, [online] 39, pp.241-250. Available at: https://doi.org/10.1016/j.foodqual.2014.08.001 [Accessed 22 January 2025].