Meal Prepping Basics

by roleye in Cooking > Main Course

77 Views, 0 Favorites, 0 Comments

Meal Prepping Basics

20240701_173114.jpg

As we age, responsibilities only compound, packing our schedules even fuller. This leads us to habits of unbalanced meals or easy-to-reach canned and frozen food options. Meal prepping helps ensure that the meals served are healthy and balanced. Furthermore, meals can target health goals, whether it be gaining muscle, or feeling energized.

Supplies

Edited Finding Meal Supplies.jpg
Gather cooking materials.jpg
Tape & marker.jpg
Blue containers.jpg
Green Containers.jpg
  • Meal tracker
  • Dry erase board
  • Dry erase marker
  • Paper
  • Pencil
  • Cookbooks
  • Shopping list
  • Paper and pencil
  • Notes app on phone
  • Ingredients
  • Masking tape
  • Mixing bowls
  • Pans
  • Permanent marker
  • Plastic containers
  • Pots
  • Spatula
  • Stirring spoon
  • Stove
  • Toaster oven, or oven

Choose How to Record Meals

Edited Paper menue.jpg
Edited Wipe off Board.jpg

Decide how to track what meal goes with what day.

I bought a days of the week dry erase calendar that allows me to write down what is being eaten for every meal. Others may find a paper and pencil easier or create their own template.

Gather Planning Materials

Edited Finding Meal Supplies.jpg
  • Cookbooks
  • Meal recorder
  • Dry erase board and dry erase marker or pencil and paper

Pick Out Recipes

recipes 1.jpg
recipes 2.jpg

Make note of what dishes sound good.

Record Meals for Each Day

Final Meal Calendar.jpg

Decide what recipes go for which meal.

Create Shopping List

Last Grocery List.jpg

Record every item each recipe calls for as well as the quantity or weight. You can use paper or the notes section of your phone.

Check Storage Areas

20240708_170350.jpg

Check all storage areas, fridge, and cupboards to ensure that you do not buy anything you already have at home.

Clear a Spot in the Fridge for Meals

Make room in fridge.jpg

Before bringing home all of the food that is being prepped, make sure there is room in the fridge for the meals to go once made.

Buy Groceries

Going Shopping Receipt.jpg

Buy groceries. It does not matter how you shop, whether in person, pick-up, or delivery.

Sort Groceries

Breakfast Prep.jpg
Lunch Prep.jpg
Dinner Prep.jpg

Sort groceries into what meal each ingredient goes with.

Gather Cooking Materials

Gather cooking materials.jpg
Tape & marker.jpg
Blue containers.jpg
Green Containers.jpg
  • Aluminum foil
  • Masking tape
  • Mixing bowls
  • Pans
  • Permanent marker
  • Plastic containers
  • Pots
  • Pans
  • Spatula
  • Stirring spoon

Begin Prepping

20240630_143018.jpg
20240630_143257.jpg
20240630_145644.jpg

Choose a recipe to start with and begin following directions.

I start with that night's dinner.

Optional: Start Cooking

Oven.jpg

Start cooking.

I wait until the time I want that meal as some dishes are best fresh.

Label Containers

20240630_182238.jpg

Take the permanent marker and write on masking tape what day and what meal each item is. Then rip the piece of tape off and place it on the meal’s lid.

1/2 tells me that the container is number one of two containers.

Place Food in Container

20240708_170520 (1).jpg

Place the cooked or uncooked food in the labeled container for storage.

Refrigerate Food

All meals prepped.jpg

Place labeled and filled containers in their designated spot in the fridge.

Meal Time

20240701_212430.jpg

Take out the scheduled meal. If it needs to be cooked, now is the time. If things are already cooked, reheat as desired and enjoy!

Tips

helpful-tips-information-knowledge-concept.jpg
  • Take note of the hyperlink or page number the recipe comes from for easy access later.
  • If you choose to cook, see what dishes can be put in the oven at the same time.
  • While waiting for things to preheat or cook, start prepping easy items (like sandwiches) or washing dishes.

rawpixel.com. (n.d.). Helpful Tips Information Knowledge Concept. Free P!k. Retrieved June 26, 2024, from

https://www.freepik.com/free-photo/helpful-tips-information-knowledge-concept_16469638.htm#fromView=search&

page=1&position=0&uuid=3ce3869f-d40f-415e-940d-f9e25dd63847.