Meal Prep Basics

By Kristen Hasan MPH, RD, LD

Many times, I hear that people struggle with meal prep because the idea of it as a whole is overwhelming; planning the meals; buying the groceries; finding the time to chop, cut and pre-measure everything; needing the right bags or containers to cook, store or freeze in; and then needing the energy to do all of those things.

Before starting to meal prep, review your goals for the prepared meals: Are full meals needed, or is ingredient prep more useful? Do items need to be individually portioned or does family style work better? How important is variety/customization?

Meal prep can be successful, but it helps to think about your goals to establish how much time is needed, what groceries need to be on the list, and how to satisfy a variety of preferences.

The mistake many people make is trying to do too much too fast. If you need to, start small with just one meal or pre-prepared ingredient and then adjust the amount you prepare as you gain confidence and become familiar with this new habit.

Ingredient Prep

Ingredient prep can mean different things to different people. Commonly, it means prewashing, chopping and seasoning ingredients.

Another form of ingredient prep is preparing individual recipe components that can be used for meals in the future. Also called batch cooking, this is a great gateway to meal prepping if you are unsure of where to start.

This can help speed up the time it takes to cook a meal, preserve items that are bought in bulk or are homegrown and help save money by using bulk items and purchasing less convenience foods.

Some examples of ingredient prep include:

• Making pesto and freezing in ice cube trays for single-serving portions.
• Freezing homemade meatballs for use in pastas, sandwiches, or curry.
• Buying cold whole rotisserie chicken, shredding and then freezing the meat to use in soups, chili, pastas, fajitas, or enchiladas.
• Blanching and freezing garden-grown vegetables.

Meal Prep

When deciding what meal(s) to prep ahead of time, here are a couple of questions to ask yourself before you get started:

1. How many people will eat what is prepared?
2. Does everyone have the means to reheat meals if away from home (microwave, air fryer, oven etc.)?
3. How many times can you eat this before burnout?
4. Is there enough fridge/freezer space to store items safely?
5. Do I have the equipment needed (freezer cubes or freezer-safe casserole dishes, microwave/oven-safe lunch containers, resealable bags)?

Here are some tips to remember when meal prepping. Choose items that reheat well. Items that have enough moisture to withstand storage and reheating will reheat the best, such as soups and curries.

Choose sturdy ingredients that last longer in the fridge: kale vs. lettuce, plant-based milk vs. dairy milk in overnight oats or sauces.

Avoid freezing fully cooked pasta as the water content will cause it to fall apart when reheated.

High-quality storage options like resealable bags or freezer-safe glass dishes can extend the life of your meal prep and make identifying food items easier if properly labeled.

Find Good Resources and Eat Seasonally

One of my favorite resources is www.seasonalfoodguide.org. This website is useful for gardeners, farmer’s market patrons, or anyone who wants to find out what’s in season at any grocery store. Find instructions on how to store and prepare seasonal produce and learn about their nutritional benefits.

The internet is a great place to find recipes. When starting out, look for recipes with high ratings, such as www.allrecipes.com. There’s also websites that provide ideas for alternative ingredients such as www.budgetbytes.com, or recipes that are from experienced, well-known professionals such as www.foodnetwork.com.

Here are some seasonal ideas to get you started in your search:

• Fall: Make meatballs with your ground meat of choice, freeze them so they are ready for pastas, sandwiches or try them in a cranberry glaze for autumn forward flavor.
• Winter: One pot stews and soups are great for cold weather and reheat well. Soup cubes are a great tool to portion and freeze large batches or leftovers.
• Spring: When fresh fruits start coming into season, I can’t wait to put them on everything. My Oaty Overnight Oats recipe is highly customizable, is high in fiber and lasts a long time in the fridge.
• Summer: Try Egg Bites or Freezer Breakfast Burritos for easy to reheat items that pack a high protein punch.

As you begin your meal prep journey, remember that small steps can make a big difference. Preparing meals ahead of time helps stretch your grocery budget and reduces food waste. It also helps reduce last minute trips to the store and impulsive drive-through dinners. Preparing foods allows for more control over ingredients and cooking methods leading to the creation of healthier meals, and individually portioned items also helps control portions.

Start small, adjust as you gain confidence, and eat well every day.