• Nutrition

Welcome to the World of Meal Prepping!

It’s Wednesday afternoon. You finish work, make the commute back home with a growling stomach and no energy, open the fridge only to realize there’s nothing there. So, you choose a quick takeout meal instead and promise yourself that you’ll prepare a healthy dinner for tomorrow (right after that long-awaited Netflix episode on your very comfortable couch). Jump to 10:00 PM, and all you can think about is going to sleep. 

Let’s imagine a different scenario where you open the fridge after a long day and find a delicious home-cooked meal ready for you, and perhaps a nutritious evening snack to enjoy after. 

Enter meal prepping, a planning method that simplifies cooking and helps keep you on a healthy and budget-conscious eating track. 

What are the benefits of meal prepping?

Meal prepping is convenient because it saves you time to think about what to eat, and is easily accessible when you feel hungry. It’s also a great way to reduce waste and help you stick to a healthy diet plan since the menu gets set in advance. Based on your schedule, you can meal prep by shopping and cooking on the weekends, making healthy living a no-stress and sustainable aspect of your day-to-day hustle. 

What’s in our fridge?

We asked our expert nutritionist what her meals usually include to make her trip to the supermarket (and yours!) easier! 

  • Cooked grains & pasta
  • Turkey sandwiches 
  • Cooked beans
  • Cooked meat
  • Roasted vegetables
  • Hearty fresh vegetables (think celery, carrots, peas, bell peppers, kale, cabbage, radishes, etc.)
  • Whole fruits
  • Nuts & seeds
  • Low fat and low sodium or cheese sticks for the kids
  • Sauces and dips (like salad dressings, hummus, salsa, sour cream)
  • Oatmeals or porridge 
  • Whole grains: oats, quinoa, barley, buckwheat, sorghum
  • Pulses: chickpeas, lentils, beans, peas

Got your attention? Here are some tips to get you started!

  • Include the same base ingredients in your meals (protein + grains + vegetables. A vegetarian option would be beans +grains+veggies )
  • Use recipes that have an overlap in ingredients.
  • Prepare a grocery list (Do it the old-fashioned way and get a cute little notepad for that!)
  • Be mindful of your diet plan in terms of calorie intake, allergies, and intolerances. 
  • Have some fun with your vegetables, spices, and herbs! 
  • Commit to the same breakfast for the whole week to avoid throwing away food. Make sure it’s a breakfast that you like, you don’t want to be stuck with the same morning routine that just doesn’t do the trick. 
  • Meal prep twice a week if you have food that might go bad. Don’t forget to make it fun; play some music or call a friend.
  • Keep leftover food like boiled vegetables in the freezer.
  • Be smart with snacks, and choose what gives you that well-needed energy boost during the day, like nuts and low-sugar energy bars. 
  • Get creative with storing your meals! Use versatile containers that take up minimal space and can be reused for just about anything!