How to Meal Prep for the Week

Deciding what you will prep each week will take some time. It will get easier each week as you determine what your “staple” foods are and determine which new recipes are your favorites and which you may not want to make as frequently.

Typically, meal prep involves making a majority of your meals for the week – this includes breakfast, lunches, and/or dinners. However, some people do meal prep for breakfast and lunch and then cook dinner each day. You may also choose to make snack items, like homemade protein bars, and wash and chop your vegetables.

We don’t spend all day in the kitchen but we do set aside a few hours to prepare meals. No matter how you want to do it, anything you can do in advance will set you up for success.

• Save money
• Less food waste
• Stay on track to meet goals
• Save time

Food prep just might be the single most important thing that you do related to your health and fitness journey – especially if you are focused on losing body fat and building muscle. Fueling your body with well planned, proper meals and nutrients allows your body to function more efficiently.

Having prepared clean meals available when you need them takes the pressure off of the age-old question, “What’s for dinner?” and saves you from making poor decisions in a moment of hunger.

Food Prep is typically done on a weekly or bi-weekly basis, with some exceptions. Days you will actually do your food prep will not only depend on your schedule but also on your particular needs for that week. Each week may not be the same!

The amount of food that you will have to prep is entirely dependent upon your needs (and perhaps that of your family) on a week-by-week basis. What you made the previous week may be too much or too little then you need for the current week.

Start by asking yourself the following series of questions:

• What do you want to eat?
• How often do you want to change your meals?
• Can you make something that can be prepared/eaten in different ways?
• Are you a picky eater? Is anyone in your family a picky eater?
• Will your family be eating the same meals/food as you?
• Which meals will you be at home to eat? Which meals do you need to pack?
• Do you have access to a refrigerator/microwave on the go?

PLAN YOUR GROCERY LIST

Once you have determined your menu and ingredient needs, quantify your food needs for each recipe that you are preparing. It is best to write down all ingredients required, adding needs for recipes that may utilize the same ingredient.

Separate your list into fruits and vegetables (produce section), meats and fish, canned goods, dairy, baking and miscellaneous. This will help you move through the store rapidly and eliminate the urge to purchase an item not on your list.

With list in hand, begin shopping your pantry. Spending extra money at the grocery is worthless! Always, always, always shop your pantry first.

EXECUTE YOUR COOKING

Once you have gathered all of your ingredients, it is now time to begin your actual food preparation and cooking.

Follow these steps to successful food preparation:

1. Wash your hands before beginning and wipe down all surfaces that may come in contact with food – counters, stovetop, cutting boards, etc.
2. Take your produce out and place it on your counter. Begin washing all produce you will need for your recipes. Items such as fruit that don’t require additional cooking or slicing can be stored in your refrigerator and washed prior to eating.
3. Line up key ingredients on your counter so they are easily accessible as you begin to put together recipes.
4. Start your first recipe. It is easiest to begin with one recipe that does not require much effort to cook after vegetables are chopped or meat is prepared. A crockpot recipe is typically best.
5. For subsequent recipes, utilize all of your cooking surfaces/appliances at once to speed up the process. For example, have something baking in your oven while a skillet recipe and vegetables in a saucepan are cooking on your stove top.
6. Remember to clean as you go! Nobody wants to clean a pile of dishes after spending a few hours in the kitchen. If you tackle the mess as it occurs, you will have more time to spend doing something else!

SAMPLE MEAL PREP FOR 2 INDIVIDUALS

Below is typically what we make on Sundays:

• 2 lbs Salsa Chicken (8 servings: will last for 4 days for 2 people)
• Monster Meatloaf (12 servings: will last 4-5 days for 2 people)
• 16 Boiled Eggs (will last 4 days for 1 person – Whitney eats these)
• 2 cups of Brown Rice (8 servings: will last for 4 days for 2 people)
• Sweet Potatoes (8 servings: will last for 4 days for 2 people)
• Homemade Protein Bars (will last 4 days for 1 person – Whitney eats these)
• Green Juice (will last 2 days for 1 person – Scott drinks this)
• Assorted Bagged and Chopped Veggies & Fruit

The life of your food prep depends on how fast you eat it, as well as the methods you use to store and preserve your foods. Below, you will find guidelines for storing raw foods as well as cooked foods.

Basic Food Storage

The manner in which you store your food directly determines how long something will stay fresh. What may have, based on USDA guidelines, been fresh for 3-4 days, may only last for 2 days if stored improperly.

When purchasing containers, you can choose from glass or BPA-free plastic containers in a variety of sizes. There are benefits to both. Glass containers tend to be great for reheating items and on average, last longer. You can also easily wash these containers in the dishwasher. BPA-free plastic containers are more portable. They tend to be less expensive, are easier to store and most are dishwasher safe.

{NOTE: Information below was found via the USDA website.}

Storing Frozen Foods

Storage of frozen foods is very important, especially if you are interested in saving money and purchasing the majority of your items in bulk. Be sure to wrap your meats, sealing out as much air as possible to prevent freezer burn.

Raw Foods

• Chicken/Turkey, Whole – 1 year
• Chicken/Turkey, Pieces or Ground – 9 months
• Beef, Veal, Lamb or Pork, Steaks – 6-12 months
• Beef, Veal, Lamb or Pork, Chops – 4-6 months
• Ground Meats – 3-4 months

Cooked Foods

• Leftovers – 2-6 months
• Soups/Stews – 2-3 months