Maybe you're wondering what's the big deal about meal prepping, isn't it just another Tik Tok craze? There's definitely a lot of made for the camera meal prepping going on...BUT there are plenty of benefits that make it worthy of your consideration.
Meal prepping can save you a ridiculous amount of time, you’ll save money too—buying lunch every day or a couple of take outs in the week all adds up! Perhaps the biggest benefit is the fact planning your meals means you’ll get more variety and better nutrition , which we all need more of in the winter months!
Meal prepping and batch cooking are two of the most effective ways to eat healthier, save time, and reduce the stress of daily cooking. Whether you're new to meal prep or a seasoned pro looking for tips, this ultimate guide will help you get started, plan your meals, and stay on track throughout the week.
Meal prepping is all about getting ahead of the game by preparing your meals in advance—usually for the whole week. Think chopping, cooking, and storing so you’re all set to go when hunger strikes. On the other hand, batch cooking is where you cook up a big batch of one dish (hello, leftovers!) that’ll last you several meals throughout the week. When you combine these two strategies, you’ve got a winning formula that can totally change your daily routine.
If you're new to meal prepping and batch cooking, getting started can feel a bit daunting. But with the right tips and a bit of planning, it’s easier than you think. Let’s break it down!
Step 1: Make room. You’ll be using your fridge and freezer to store meals for the weeks and months ahead, so make sure you’ve got room for all those delicious meals.
Step 2: Invest in Meal Prep Containers. This might sound like a small thing, but good containers make a huge difference. Look for ones that seal well, are microwave-safe, and stack neatly in your fridge. It’ll save you time when you’re storing meals, and they’ll last longer without going soggy or leaking. Proper storage is essential when batch cooking. Invest in quality, airtight containers that are microwave and freezer-safe.
Looking for inspiration? Check out the Elephant Box Meal Prep Range
Perfect for sealing, storing, and cooking your meals. Made from a tough combination of borosilicate glass and stainless steel, they are vacuum-sealed to keep your food fresh and safe. The glass means you can easily see what’s inside and the steel’s microwave safe, hygienic, eco-friendly and toxin-free.
Meal prepping is all about efficiency...so here are some key tips that can make the process smoother and more effective for you.
Tip 1: Stick to Simple Recipes
Don’t overcomplicate things in the beginning. Stick to simple recipes that require fewer ingredients and are easy to prepare in large batches. Think roasted vegetables, grain bowls, stir-fries, and your favourite stews. These meals can be easily mixed up with different toppings, dressings, or seasonings.
Tip 2: Focus on Protein and Vegetables
When preparing meals in bulk, protein and vegetables are your foundation. Grill, roast, or bake proteins like chicken, fish, or tofu. Prepare a variety of vegetables, like broccoli, sweet potatoes, and peppers. These can be used in various meals throughout the week, keeping things fresh and interesting.
Tip 3: Make food to freeze & create leftovers
Double up wherever you can! Soups, stews, casseroles, and even cooked grains freeze really well. Just be sure to label everything with the date and contents to avoid any confusion later. We’ve all been there!
While meal prepping can make your life easier, you don’t want to get bogged down early on and lose the motivation. Things to avoid:
1. Overcomplicating Your Meals
Trying to cook too many different meals or dishes can overwhelm you and cause you to abandon your meal prep altogether.
Keep your meals simple and stick to a few core recipes. Choose meals with ingredients that can be used in multiple dishes. For example, grilled chicken can be used in salads, wraps, and as a main protein for dinner.
2. Not Planning for Variety
Eating the same meals every day can lead to boredom, which makes it harder to stick to your meal prep plan. Rice and steamed veg everyday does not make for a happy mealtime!
Include variety by rotating different protein (chicken, tofu, fish, beans) and vegetables throughout the week. You can also switch up the seasonings and sauces to create different flavours with the same base ingredients.
*Make up batches of dressings in jam jars to go in the fridge. Melissa Hemsley has some great salad dressing ideas in her book - Hemsley + Hemsley or on her website here.
3. Don’t Forget The Snacks!
Skipping snacks in your meal prep plan can leave you hungry between meals, making you more likely to grab unhealthy options.
Prep healthy snacks, like fruit, veggies with hummus, or nuts and dole these out into small containers so they’re ready when you hunger strikes.
4. Choosing Storage Containers Fit For The Job
Using the wrong containers can lead to leaks, food spoiling, or meals that don’t reheat well.
Glass and Steel containers are the best. Check out our range of leakproof glass and microwave safe steel containers here.
Seeing as meal prepping IS all about planning ahead and staying on track, it’s worthwhile making a weekly planner to help you map out your meals, snacks, and prep schedule. Get inspired by chefs like Melissa Hemsley or a favourite of ours on YouTube is Jess Beautician. Tik Tok-
Fill in your meals for the week, and you'll never have to scramble for ideas or last-minute ingredients. You’ll also know exactly what to prep and when, it’ll also save you money on your weekly shop.
Once everything’s prepped, store it in airtight containers. Labelling your containers with dates ensures that you don’t forget when each meal was prepared and helps keep everything fresh.
Tip: Use glass containers or microwave safe steel containers for meals that you plan to reheat. This way, you can safely microwave them without worrying about harmful chemicals in plastic.
Meal prepping doesn’t have to be rigid. If you find you’re craving something different halfway through the week, feel free to swap out a meal or snack. The goal is to have options ready, so you’re not scrambling to cook every day.
Good luck & enjoy! x
