Meal Prep (Part 1)

Having options from your meal plan available when you need them is key to your success. You don’t have to be a great cook to plan and prep your meals and snacks.  It’s a matter of being organized so that you always have the right foods available at the right time.  Taking some time at the beginning of the week to get prepared can save time, money and energy in the long run. Even if you don’t do much cooking you can still prep some healthy meals with items you can buy in the grocery store. Convenience items like pre-cooked chicken, shrimp or tuna packets, eggs, frozen veggies, bagged salads, and some packets of nuts and string cheese can keep you on track without having to spend too much time in the kitchen.  If you enjoy cooking and want to invest a little more time in getting your meals together for the week we can help you prioritize so you don’t end up spending hours in the kitchen over the weekend. The steps that follow will help you organize so you have a plan to execute.

1. Review your schedule

• Pull out your calendar and look at the whole week to determine when you are working, traveling, socializing or committed to family activities.
• Leave room for a little flexibility so you do not end up prepping too much food.  It is fine to rely on a meal from the freezer or a well-planned take out meal one or two times each week.

2. Plan your meals

• Just like writing out a food journal is helpful, so is sitting down and writing out your meals for the week.  If you are part of Sustainable Weight Loss the Pounds RDs do the work for you.  It’s still important to decide which meals you would like to prepare that week.
• You do not need to prep every meal.  Think about which meals or snacks are the biggest challenge.  That may be the best place to start.  If you always run out of time to make breakfast, then boil some eggs, stock up on protein shakes or make a veggie filled frittata that will last all week.  If you are too tired to think about dinner at the end of the day, a few dinners in the refrigerator will be a big help in achieving your goals.
• Find a formula that works.  Themes like Salad Sundays, Meatless Mondays, Taco Tuesdays, Sheet pan Wednesdays, Breakfast for dinner Thursdays and Take out Fridays (you get the idea) can help you create a sense of routine. Come up with—and stick to—a weekly formula that’ll help get you into a groove. That doesn’t mean making the exact same meals every week, but designating certain days for certain types of food can provide structure.
• Be creative to avoid getting bored.  Use sauces to change things up.  Stock the pantry with staples like dried spices, condiments, broths, and oils to make it a lot easier to whip up a tasty meal without much advanced planning.  Your Pounds RDs are full of ideas, so just ask if you are finding yourself in a rut.
• Plan to double up so you have leftovers – eat dinner for lunch the next day or freeze leftovers for a quick meal on a busy night next week.
• Do NOT forget to plan your snacks.  Even if it is just portioning nuts into single serve containers or chopping veggies to grab on the way out the door.

3. Make a list and go shopping

• Make a list with all the ingredients you will need for the week.  Arrange your shopping list like the grocery store to get in and out quickly.
• Shop the perimeter where you will find most of the foods on your plan – produce, meat, dairy and deli.
• If you are used to shopping a few times a week it may seem like a lot of food but think of the time you will save by not having to shop again this week.

4. Prepare your meals

• Doing at least some prep as you unpack groceries will ensure that items are ready to grab.
  • Vegetables – wash and chop then store raw, roast or steam
  • Protein – roast, bake, poach or grill 1- 2 types
  • Portion out bulk items such as nuts
• Prep food groups.  By preparing ingredients that can be used in a variety of meals you will not be stuck eating the same leftovers day after day.  Prep a protein, a few veggies and buy or make a couple of sauces. Using these staples, you can combine the food groups to create a Pounds Plate.
• Sheet pans are like one stop shopping with your entire meal cooked on one sheet pan.  Or try one pot meals like chili, soups or egg bakes.  Think about pulling out your crock pot or instant pot.  You can dump in the ingredients in the morning, go about your day, and dinner is ready when you get home.
• Make prepping more enjoyable by doing it with a friend, listening to your favorite music or watching the latest binge-worthy show.

5. Store prepared food

• Once food is prepped divide it into single servings.  Clear glass containers work well so you can see what is available and nothing gets lost in the back of the refrigerator or freezer. These are great for refrigerator, freezer or your lunch bag. 

• Freeze what you won’t eat in 3-4 days.

Once you get in the habit of meal planning and prepping you will be amazed by how much time and energy you will save each day.  Ask your Pounds RD for tips if you are feeling stuck.  And share your successes with us on Pounds Peeps or Sustainable Weight Loss.