A Beginner's Guide to Weekly Meal Prep

In today's fast-paced world – where most of us are permanently tethered to our email inboxes like a ball and chain – finding time to cook healthy meals every day can be a challenge. A lack of time is why a lot of us turn to instant gratification items like frozen pizza and chicken nuggets to keep us fed after a hard day’s work. That's where weekly meal prep comes to the rescue. Not only does prepping your meals ahead of time save you time, but it also helps to ensure you make more nutritious choices throughout the week. In this beginner's guide to weekly meal prep, we'll walk you through some of the steps to get started and stay on track. Ready? Ready.

That’s a really good question. If you love to cook on the fly and don’t have any problem with whipping yourself up something from scratch everyday, then meal prep might not be for you. However, if the last thing you want to do at the end of the day is spend 50 minutes slaving over a soup, then I think it’s worth taking a punt. Besides, you might even find that meal planning can be fun. Here’s a few of the reasons why you should consider doing some weekly meal prep.

Imagine having ready-made meals (that aren’t just a mircrowaveable chicken korma) waiting for you after a long day at work or school. Weekly meal prep eliminates the need for last-minute cooking, allowing you to enjoy your evenings without spending hours in the kitchen.

With meal prep, you have complete and utter control over the ingredients, portion sizes, and nutritional content of your meals. This can help you make healthier choices, reduce the temptation of ordering expensive takeout, and manage your five-a-day intake.

Buying groceries in bulk for meal prep can save you money in the long run. Unless you’re really dead set on meal-prepping with caviar and lobster, that is. You can take advantage of sales and discounts and avoid the impulse purchases that often occur when shopping daily.

But where to begin? Well, the good news for you is that you don’t need to be a professional chef to cook in bulk. All you really need is enough ingredients and a free afternoon to set aside to get yourself cracking with your meal planning. If you’re stuck for inspiration, we’ve got plenty of meal prep ideas over in our Meal Plans section of Mob+ and a great collection of Batch Cooking Recipes that might take your fancy.

Start by creating a meal plan for the week. Consider your dietary preferences, nutritional goals, and the number of meals you'll need each day. Look for recipes that are easy to prepare and can be made in batches. Once you’ve nailed down your favourite weekly meal prep recipes, it’ll become a lot easier to tweak them and experiment with different combinations.

When you've finished planning your meals, make a shopping list. Try organising it by something like food categories (e.g. vegetables, proteins, grains) to help streamline your grocery shopping. Stick to your meal prep shopping list to avoid buying unnecessary items.

Invest in a variety of meal prep containers, including BPA-free plastic, glass, or reusable silicone containers. These will keep your meals fresh and help with portion control. If you do plan on taking your meal prep containers into work, however, make sure that nobody nicks them from the staff fridge. Yes, I’m speaking from personal experience here.

On your designated meal prep day, cook in batches to save time. Prepare large quantities of grains, proteins, and vegetables and whatever else you’re putting into your meals. Portion them out into your containers, making sure to balance your meals with a mix of nutrients.

This might sound overly finicky but label your containers with the date of preparation and the contents. This ensures you can easily identify and use meals before they expire. Want to know how to store prepped meals? Easy. Store your meals in the fridge or freezer, depending on when you plan to eat them.

1. Start simple and gradually build your meal prep skills.

2. Experiment with different recipes to keep your meals exciting.

3. Set a dedicated meal prep day each week to stay consistent.

4. Don't forget to include snacks and healthy treats in your meal prep plan.

Weekly meal prep is a game-changer for those looking to save time, eat healthier, and stick to a budget. With a little planning and organisation, you can enjoy delicious, home-cooked meals throughout the week without the stress of daily cooking.

Ready to get started? Plan your first week of meal prep, and you'll be on your way to a more convenient, nutritious, and budget-friendly way of eating. Remember, consistency is key, so make it a habit to meal prep regularly, and you'll soon reap the benefits of this time-saving (and lunch-changing) practice.