If you live a busy work and home life, finding time to cook nutritious and filling meals can be difficult. As a result, many people find themselves ordering out for lunch during the work week and settling for low-effort dinners during the week.
One economical and time-saving solution to this problem is meal prep. You pick one day during the week, usually Sunday, and devote an hour or two to preparing meals for the week.
Not only does it take away the concern of not knowing what to cook for dinner each night, but it also helps you save a ton of money while eating healthy.
In this article, we’re going to give you some tips for preparing your meals in bulk, and a few examples of meals that are easily prepared at home in advance.
Expert advice on meal prepping
One of the first issues people face when they start prepping meals is storage. Our best advice is to look for rugged, microwavable and freezable containers.
It’s good to have a variety of sizes, but if you have stray pieces to sets of Tupperware it can make it difficult to find the right sizes. So, we suggest starting from scratch and buying a set of three-compartment and a set one-compartment containers.
Find out the volume of the containers you buy. Doing so will help you keep track of the portions of your meals and make it easier to prepare the right amount to avoid waste.
Many poor eating decisions happen when you’re in a pinch and need to come up with something quickly. It can seem like the cheapest option at the moment is to stop at a fast food restaurant, but you can likely prepare 3 or 4 meals for the price of one trip to the drive-through.
The key is proper planning. Sit down and make your menu for the week. An easy way to start is to think about your favorite lunch items and figure out how you can make them in bulk.
Make sure your shopping list reflects the portions you need to buy, and you’re good to head to the store.
Once you’re home and have started cooking, remember that you needn’t freeze all of your meals. Refrigerate items that you’ll eat over the next 2-3 days and freeze the rest. If you’re worried about losing your meals in your crowded freezer and finding them months from now, use some masking tape to label and date them.
Easy meals to prepare in advance
You can usually find a way to prepare most meals in advance. However, some are easier than others. A good place to start is with rice and grain bowls and stir fries. These tend to be cheap (around $1.50 per serving) and simple to prepare. To add protein, you can include boiled eggs, beans, chicken or beef.
Along the same line, make some brown rice and stir fry black beans, peppers, and onions. Add your favorite southwest seasonings, and buy a large bag of tortilla chips. You can scoop the rice and beans onto your chips for a nutritious and cheap lunch.
For dinner items, you can make your favorites like shepherd’s pie or lasagna in advance and slice and freeze them in portions.