Meal Prep Made Easy
Have you been all gung-ho on changing your diet, eating healthier, and ready to FINALLY lose the extra weight you’ve been carrying around only to spend a ridiculous amount of time trying to figure out what the heck you want to eat, making lists of meals, groceries, and spending all day Sunday making a mess out of your kitchen only to have to end up exhausted and dreading having to do it all again next week?
Me. Too.
That method of meal prep might work for some people, and it might even be good for a quick fix or a 3-week crash diet, but it definitely was not sustainable for me for the long haul. Here are some ways I make meal prep a little less overwhelming.
Set a Schedule
Create a schedule that works for you. All your meal prep doesn’t need to be done on the same day. Maybe you grocery shop on Sunday and have enough time to make 2 meals without it consuming your entire day. Now you’ve got Sunday and Monday meals covered and you don’t have to cook again until Tuesday. Figure out what nights you have a little extra time and make 2-3 meals for those nights instead of 6-7 all on one day. Also, if you’re like me and hate that meal prep takes time away from your kids, let them help you. My kids love spending time with me in the kitchen.
2. Make a Meal Block
One of the best things I’ve done to change it up is to create a meal block schedule. After the initial set up, it saves so much time! Not only does it take the time out of planning each week, it also cut way down on complaining since my kids know what to expect for dinner.
What is a Meal Block?
I’m so glad you asked! A meal block is what I call the meals I rotate through Monday to Saturday before swapping to another block the following week. Sunday is family member’s choice day where my kids take turns picking what they want for dinner. I have 3 blocks in rotation let’s call them A, B, and C. When it’s time for block A to come back around, I throw in a new recipe to keep it fresh. .
3. Batch Cook
Another trick I like to use is batch cooking. Since I know my meal is going to repeat in 3 weeks if I double the recipe I have it ready to go when it comes back up in rotation. You can also use this technique to make your lunches. Batch cooking works great for soups, chilis, casseroles, and so much more.
4. Grocery Shop…. Or Don’t
Balancing cost and convenience can be tricky. Here is what works for me. I like to stock up on the dry goods pantry staples like oatmeal, rice, coffee, etc. and some freezer items like fish, chicken, and frozen veggies by buying in bulk once every month or so at Costco. I do this shopping myself. I buy my beef 2-3 times a year in bulk from a local farmer and store it in a separate deep freezer. By buying in bulk I’m saving money in the long run.
And then for my weekly shopping…. Well, I don’t. I outsource my weekly grocery shopping. I use Instacart but there are a lot of grocery delivery services out there. It saves me time and has a few other unexpected benefits.
I did a little experiment a few times where I put everything I wanted into my cart to get a total. I then went to the store and shopped using my “cart” on Instacart as my grocery list. It never fails. Every single time, I ended up spending more money actually shopping myself, than I would have if I would have just got my groceries delivered through Instacart. I know this one might be controversial, and people would say it’s more expensive if I would stick to my list but I just can’t resist those impulse buys. I ended up buying more junk food I didn’t need. So for me , Instacart is the way to go.
5. Prep Fruits and Veggies Right Away!
My last tip is short and sweet and I’m sure you’ve probably heard this one before, but it’s so helpful I couldn’t exclude it. Wash and chop those fruits and veggies as soon as you get them!!! Whether you shop yourself or get them delivered, wash ‘em and chop ‘em before you put them away. Sure, it takes a few extra minutes, but I guarantee you will actually EAT the fruits and veggies instead of letting them get moldy in your fridge. Trust me. Just do it.
I hope you found this post helpful. For more information or to work with me in my one-on-one nutrition program select the “Work with Me” button at the top of this page.
Happy Prepping!
