8 Simple Steps for Healthy Meal Prepping

I have boasted the benefits of meal prep for many years and I can honestly say that it is something that I do weekly that truly adds valuable time to my life. Not only do I enjoy cooking, but I do it in a way that I am able to create satisfying meal components that I can combine with others that take minimal time to create satisfying, well rounded, and delicious meals. But I didn't start out this way. When I first began meal-prepping just like anything it took some work and wasn't always as seamless as it is now. I had to work at it & there were hiccups here and there, but the more I practiced the better I got at it. Now I meal prep each week for and hour to two hours and I'm set. So when I talk with clients about meal prep, the first question is always, "How and where do I start?". Well, I wanted to share how I help them set up their own meal prep that works for them. 

Step 1: Plan your work, then work your plan.

First things first, planning is the key. *Note this step and the second can be interchangeable- it's your preference. I like to make a plan based off of my weekly schedule, what I have going on, how much time I will have to eat my meals, and if I'll even be home to determine my plan of action. But others don't have as a busy or ever changing schedule like I have and wish to look and see what they have on hand first then make their plan based off of what items they can use. 

Step 2: Check your stores before heading to the store. 

After you have the plan, next stop is your ingredients check. I personally seek what I have first so I'm not going to the store and buying things unnecessarily. I check my freezer and pantry storage. If I want to thaw some children breast, ground turkey, or fish- I plan to remove it and let it thaw safely with ample time in the refrigerator so I don't create any food hazards. 

Step 3: Make your list & stick to it.

There's no metals won for remembering everything you need. Lists are amazing and they help save time removing the guess work out of prep. Plus, lets be honest- who has that kind of brain space?! I like to make my lists in the order I move through the store. I know my Kroger and Aldi well enough to do this and it saves me time that I don't have to return to isles or run across the store because I forgot spinach when I'm in the frozen section. It may take some practice, but it helps to make it in order. 

Step 4: Get at it as soon as you return.

I'm all about not wasting time. Whats the point to bring everything home from the store, unload, put away, and then pull everything back out again to meal prep? I start by washing any veggies or fruit I will be using in the meal-prep to allow them to have time to air dry. I drain canned items or let frozen ones sit out to thaw- I'm only talking about veggies here, ensure you are not leaving animal protein products out to thaw on the countertop. 

Step 5: Multi-Prep

I like to limit the amount of dishes during meal-prep, hell anytime really. So when I pull out my cutting board, I start with the cutting for fruits, then onto veggies (saving ones that are very pungent for last- ie onions/garlic), then potatoes, lastly my protein source for the week. That way I'm not using all the cutting boards for separate things, creating more work for myself. 

Step 6: Clean as you go

My mother always harped on this growing up in the kitchen, you always clean as you go. I prepare hot soap dish water and wash my big prep items as I go, it helps to minimize and overwhelming sink as you move through prep. Or you can load while you are waiting for things to cook in the oven and have the clear counter space, it's up to you. But I recommend finding a method that works for you so you can not have the daunting task after your food is done of cleaning a mountain of dish-ware. 

Step 7: Contain it all

I have glass Pyrex containers that are my fav. I love these bad boys because they are clear and you can heat the food directly in them, again saving more time and effort because you don't need to wash more. 

Step 8: Quick Clean-Up 

Clean up can be a breeze, especially if you have been cleaning as you go. There's no better feeling than a clean kitchen. I love when my counters are free of clutter & I open the space up. 

Now give yourself a pat on the back for investing in your valuable time this week. If this is your first meal prep, it's going to get better each time you do it. You will find ways to best help you and what you have to work with. I like to involve as little tools & time as possible and have created these steps to help people navigate some overwhelming tasks. I hope this helps create some great new habits in your weekly routine and helps you prepare nutritious and delicious food for you and your family. I hope it increases your productivity and time you can spend getting other things done or hell even relaxing! List your helpful tips below! Thanks for reading!