Meal prep, the art of preparing meals in advance, is a game-changer for anyone with a busy lifestyle. It’s a simple concept: dedicate a few hours during the weekend to cook and store a variety of meals that will last throughout the week. This strategy not only saves time but also ensures that you have healthy, home-cooked meals on hand when life gets hectic. If you’re new to meal prepping, here’s a beginner’s guide to help you cook ahead for those busy days.

1. Start with a Plan

Begin by deciding which meals you’ll need for the week ahead. Will you prep for just lunches, or do you want to cover dinners too? Consider your schedule and plan accordingly.

2. Make a Shopping List

Create a shopping list. This step is essential to ensure you don’t forget any ingredients and to avoid impulse buys. Group your list by category (produce, dairy, meats, etc.) to make your shopping trip more efficient.

3. Keep It Simple

As a beginner, it’s important not to overwhelm yourself. Start by prepping one type of meal, like lunches, before you advance to preparing multiple meals for the day. Choose recipes that are simple and don’t require too many steps or ingredients. One-pot dishes and stir fries are great options.

4. Batch Cook

Batch cooking is a cornerstone of meal prepping. It involves cooking large quantities of a particular ingredient or meal that can be used in different ways throughout the week. For instance, roast a large batch of chicken that can be used in salads, wraps, or paired with vegetables. Similarly, cook a big pot of rice or quinoa to serve as a base for different dishes.

5. Add Variety

Eating the same meal every day can get monotonous. To keep things interesting, prepare a couple of different meals and rotate them throughout the week. You can also create variations by changing up simple things like sauces, spices, or side veggies.

6. Proper Storage Is Key

How you store your prepped meals can make a big difference in how they taste and how long they last. Let cooked food cool down before refrigerating. Use airtight containers to keep food fresh and prevent flavours from mingling in the fridge. Label your containers with the date of preparation to keep track of their freshness.

7. Embrace Freezing

Not all meals need to be eaten in the same week they’re prepared. Many dishes, like soups, stews, and baked pasta, freeze well. Freezing meals is a great way to add variety to your meal prep routine and reduce waste. Just remember to thaw safely in the refrigerator before reheating.

8. Stay Flexible

While it’s good to have a plan, sometimes life gets in the way. Be flexible with your meal prep schedule. If something unexpected comes up, it’s okay to adjust your plan. The goal is to make life easier, not to add more stress.