In the hustle and bustle of our modern lives, finding time for nutritious meals can feel like a daunting task. Between work, family, and personal commitments, it’s easy to succumb to the convenience of fast food or takeout. However, with a little planning and organization, you can take control of your meals and your health through the power of meal prep.

Meal Prep

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Why Meal Prep?

Meal prepping is not just about saving time—it’s a game-changer for your health and finances. Here’s why:

    1. 1. Time-Saver: By dedicating a few hours each week to meal prep, you can save countless hours during busy weekdays. No more scrambling to throw together a meal, feeling stressed about not knowing what you’ll be eating, or spending more money eating out. 
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    3. 2. Healthier Choices: When you have prepped meals ready to go, you’re less likely to reach for unhealthy options. Instead of grabbing food out which often if it seems healthy is cooked with lots of additives or unhealthy ingredients, you’ll have nutritious meals at your fingertips, which will help you stay on track with your health goals.
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    5. 3. Cost Effective: Eating out regularly can drain your wallet faster than you realize. With meal prep, you can buy ingredients in bulk, take advantage of sales, and portion out meals, saving both time and money in the long run.

Practical Tools & Appliances

To get started with meal prep, there are a few things to keep around your kitchen that might make prepping a little easier:

    1. 1. Meal Prep Containers: Invest in a set of high-quality, reusable containers in various sizes. Look for ones that are microwave and dishwasher-safe for easy reheating and cleaning.
    1. 2. Slow Cooker or Instant Pot: These kitchen heroes are perfect for preparing large batches of soups, stews, and proteins with minimal effort. Set it and forget it while you tackle other tasks.
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    3. 3. Food Processor or Blender: From chopping veggies to making sauces and smoothies, a food processor or blender can save you valuable time in the kitchen.
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    5. 4. Sharp Knives and Cutting Boards: A good set of knives and cutting boards will make prepping ingredients a breeze and ensure safety in the kitchen.
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    7. 5. Kitchen Scale: For precise portioning and accurate measurements, a kitchen scale is indispensable.
        • This is especially something we use when measurements need to be precise, like baking! And in our house that’s usually baking sourdough bread. 

How to Meal Prep like a Pro

Now that you have the tools, it’s time to dive into the meal prep process:

  1. 1. Plan Your Meals: Start by brainstorming a few meals for the week ahead. Consider incorporating a mix of proteins, vegetables, grains, and healthy fats to keep things balanced. As a rule of thumb, ¼ lb is one serving a protein. In our house, we try to pick 2-4 recipes for the week to last us lunch and dinner for 6 days during the week. This allows us 2 flex days for dinner out, date nights, time with friends etc. Picking 2-4 recipes to prep also allows us to have variety and choices during the week so we don’t feel stuck eating the same thing for every meal. (This means, in our household of 2 for lunch and dinner for 6 meals, that means we cook 6lbs of meat for our protein each week!)
    • If you aren’t sure what to pick for your recipes, use our Recipe Box for inspiration. 
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  3. 2. Make a Grocery List: Based on the recipes you pick out, create a detailed grocery list to ensure you have all the ingredients you need. Also, don’t forget to put things on your list for breakfast (if you’re not prepping this meal), and snacks too! The key here is to stick to your list to avoid impulse purchases. One thing that has really helped us with this is using Kroger Boost. We are able to order our groceries through the Kroger app weekly and for $50/ year they get delivered right to our front door. This is a huge time & money saver for us. 
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  5. 3. Set Aside Time: Dedicate a few hours each week to meal prep. Choose a day that works best for you, whether it’s Sunday afternoon or a weekday evening. As a pro tip– put on a good movie or a podcast and by the time it’s done, your cooking for the week will be too!
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  7. 4. Portion Out Meals: Once your ingredients are cooked, portion them out into your meal prep containers. Label them with the meal and date for easy identification. We love this tip but often don’t have room in our refrigerator for this. So we tend to keep them in the large Pyrex dishes and portion them out daily. 

Meal prepping is a game-changer for busy adults looking to prioritize their health and save time and money in the process. With a little planning and the right tools, you can take control of your meals and set yourself up for success throughout the week. So why wait? Start meal prepping today and reap the benefits of healthier, stress-free eating!