I don’t know about you, but some days it feels like there just isn't enough time in the day. When there isn't enough time, things get pushed to the next day or just don't get done. Unfortunately, one of these things can be preparing nourishing meals. When life gets busy with work meetings or picking up kids or cramming to get assignments done for school, preparing a great meal might be the last thing on your mind. So today I’d like to share some meal prepping tips!
When you hear the words meal prep your mind might immediately go to spending your entire Sunday making rice, chicken and veggies for the next seven days, but let me tell you—it does NOT have to be this way! Meal prepping can and will look different for everyone. As an intuitive eater, meal prepping might seem counterintuitive at first, but it is possible to still prepare food so that you can make sure you are feeling your best and connecting with your body throughout the week.
Meal prep doesn’t always need to involve cooking
Meal prepping that doesn't involve cooking could look like washing and/or pre cutting your vegetables when you get home from the grocery store. It could also be organizing snacks for the week into bags or containers, instead of doing this each morning.
Find your ideal number of days to prepare for
This is where meal prepping can vary depending on preferences and schedules. For some, preparing meals and snacks for 1-3 days is best, while for others preparing everything for the whole week works better. As an intuitive eater, preparing for a few days at a time can often work better because it allows you to connect with your taste buds more frequently and choose what you truly desire to eat. If you’re feeling pressure to eat lots of meals or snacks you aren’t enjoying, something needs to change!
Keep an ongoing list of what is in your pantry
This one might seem silly but, just like me, I know you have things in your pantry that you bought years ago and completely forgot you had! There are lots of apps out there that do this, but even using the notes app on your phone or a shared Google doc with your partner or roommates works just fine. This can come in handy when making a grocery list, as well as when it’s time to stock up on pantry staples.
Write out your meals for the week in a general list format
This is a game changer for a lot of people. Setting aside a little time each week to think about what you want to cook during the week can limit the amount of stress at meal times. I recommend a general list format to allow for choosing foods you enjoy at that time. If we choose a meal for each day of the week ahead of time, chances are at least one of the days you might not want that particular meal. So, making a list of meals and purchasing all of the ingredients for the week, you have more flexibility to choose each day what sounds good without stressing to figure out if you have all of the ingredients.
Stock the freezer with frozen meal options
In my opinion, this is a must! It is not realistic to whip up meals 365 days a year and even if it was, who wants to! There will be days when there is only a short period of time for dinner or the traffic is horrendous and you get home late. This is where frozen meals come in. Frozen meals can be food you previously made and froze or it can be frozen veggies and mac and cheese from the frozen section. Most stores have a great frozen section. My personal favorite is Trader Joe’s. Buying frozen items is also a great way to prevent food waste and have items that last longer.
Start with small changes
You’ve probably heard this a million times but it really is important. If you want to start meal prepping try envisioning what that ideally would look like. Then, break it down and start with one thing and add from there. If you make tons of changes all at once it’s unlikely that they will all be sustainable and it can feel really overwhelming. Remember, it’s not about perfection, it's about making your life easier and adequately nourishing yourself!
Share responsibilities
If you live with a partner, roommates or have children, ask them to help! Can you and your partner divide up who does grocery shopping and who does the cooking? For kids, it’s also a great way to get them involved with food. A place to start for kids could be having them pick out a new snack for the week or washing fresh fruit to store in the fridge for easy access during the week.
Always make extra
Making even just a little bit extra is an opportunity to have leftovers for lunch or dinner the next day or throughout the week. Another option is to freeze any leftovers for those days you don't have anything planned or prepped.
Be realistic about meal prepping
Some weeks it might look how you envisioned and other weeks it might not. This will happen from time to time and it’s important to use it as an opportunity to reflect and find what works for you. Think about how much time you want to set aside and how much time you might actually have. Things can always be adjusted week to week.
Make sure to add in variety
We might get fixated on a favorite breakfast or snack but most times we end up getting “sick of it.” Try out new snacks and mix and match current snacks. Can you add something new to your trail mix to make it more delicious or filling? In addition to snacks, if you enjoy cooking but don't always have the time you’d like for it, set aside time each month (or week) to try out a new recipe. Cooking up something new is always fun when you have the time!
