Time-Saving Meal Prep Hacks and Tips
Meal prepping doesn’t have to take up an entire day in the kitchen preparing healthy meals for the week ahead. You can efficiently manage your time by prepping ingredients for the next day or several days while cooking dinner on less busy nights.
Meal preparation doesn’t have to be complicated, it can be a flexible solution that fits into your schedule and can vary daily. You can prep as much or as little as you want, depending on how much time you have. Here are the top meal prep hacks to help you become a meal-prep pro without spending all day in the kitchen, unless you want to.
Keep it simple
Cooking meals for meal prep can seem overwhelming, but when you keep it simple and focus on easy recipes with minimal and simple ingredients, it really isn’t. When time is at a premium, an easy way to avoid feeling overwhelmed is to think of meals with pantry staples such as whole grains, lean proteins, olive oil, vinegar and a variety of vegetables, and seasonings. These items can be the backbone of any delicious meal.
When you are planning your meals for the week, it is always a good idea to choose ingredients that can be used in different meals. These are called crossover ingredients. You can save a lot of time by cooking these items in bulk and using them more than once. For instance, you can roast two batches of broccoli or cook extra rice and use them later in the week. Or if you are cooking ground beef for chili, make extra and freeze half of the cooked meat before seasoning it for future use.
Prepare your produce
Another great way to save time at mealtime is to prepare your produce ahead of time. When you get home from grocery shopping, instead of tossing your raw vegetables in the fridge, take a few extra minutes to rinse them and cut them so they will be ready to grab when needed.
Preparing your produce in advance, such as cutting carrots, cucumbers, green beans, or bell peppers into strips, can promote healthy eating habits. Once prepared, these fresh veggies are easy to grab as a quick and healthy snack. So next time you come home from the market, take the extra step to prepare your veggies in advance and enjoy healthy eating with ease.
Plan for leftovers
Planning for leftovers can simplify your life in the kitchen. When preparing dinner, consider making extra to avoid starting from scratch in the future. Leftovers aren’t just about reheating last night’s dinner; they can be repurposed into something new.
Leftovers can be transitioned into creative and delicious meals. For instance, you can use last night’s grilled chicken to make a chicken salad or add it to your pasta for extra flavor. Similarly, you can turn Sunday’s chili into tasty tacos on Tuesday. By thinking outside the box, you can create new dishes using leftovers. This will also prevent food waste, which is a great way to minimize your environmental impact.
Schedule time
When it comes to cooking, timing is important! Before you begin cooking, consider the time you have available and the time required to prepare the meal. By planning, you can avoid being rushed for time.
Taking time into consideration is a great way to help you understand if there is any flexibility in your schedule to start preparing another meal or ingredients for future recipes. So the next time you are in the kitchen, think ahead about how you can make your cooking time more efficient.
Convenience items
Convenient items that you can buy in the grocery store, such as pre-cut fruits and veggies, pasta sauce, pesto sauce, and rotisserie chicken, can make cooking easier.
Frozen vegetables and fruits are frozen at the peak of freshness, ready to be cooked. And the best part is since they are frozen, you don’t need to worry about them going bad. Precut veggies and fruits are also very helpful – no more chopping is required; just toss them into your meal.
A rotisserie chicken can be a great addition to salads, soups, and more! While a variety of healthy sauces ready to toss with pasta can make meal prepping easy too!
Use your appliances
An instant pot, slow cooker or air fryer can make cooking a breeze and help you to whip up delicious meals with little effort.
You can make a comforting bowl of soup or stew in an instant pot that tastes like it’s been cooking all day even though it took less than an hour. With its multiple functions, you can pressure cook, saute and steam all in one pot.
You can set it and forget it with a slow cooker. Just toss in the ingredients to make your favorite slow cooker recipe, and go about your day. When it’s time to eat, dinner is ready!
If you have an air fryer, this is your answer to making quick, crispy, crunchy food that tastes like it’s fried without the mess or extra calories. You can also make delicious baked potatoes in an air fryer with crispy skins.
Use quality storage containers
Having the right storage containers is important if you want to keep your food fresh and organized. I recommend reusable containers such as glass containers or Pyrex containers over plastic containers, which will ensure that your food stays fresh and free from harmful chemicals. Plus, they are durable.
Mason Jars and ice cube trays are also convenient storage containers. I like to freeze sauces and herbs in ice cube trays for future use. Large mason jars are great for mixing up grab-and-go salads, while a small mason jar is perfect for mixing and storing salad dressing.
Another storage tip is to pick up a set of reusable bags, like stasher bags. They are a good alternative to disposable plastic bags. They are versatile and perfect for storing snacks, sandwiches, produce, and frozen items. They are easy to clean are eco-friendly and help reduce single-use plastic waste.
By planning and getting organized, you can enjoy healthy and delicious meals throughout the week without spending hours or days in the kitchen. Give these meal prep tips a try and simplify your meal prep routine today.
Favorite meal prep recipes
Some foods make meal prep easy, and two of my favorites are overnight oats and shredded chicken. Both are versatile. Below are a few favorite recipes.
Overnight oats are perfect for meal prepping, with many different ways to enjoy them. They are simple to make, and you can prepare a few jars of oats in just minutes to enjoy throughout the week. Here are some of our favorite overnight oats recipes:
- Blueberry and Peach Overnight Oats
- Chocolate and Banana Overnight Oats
- Apple Cinnamon Overnight Oats
Shredded chicken is another great item to have on hand for meal planning and prep. There are several ways to prepare it too. Here are some of our favorite and versatile shredded chicken recipes:
FAQs
Designate specific times when you aren’t busy to prepare foods that will be ready to eat when your schedule is busy.
You can add variety by rotating through different protein sources and vegetables as well as seasonings and sauces. Themed meal daysare also goo ideas too.
