The Ultimate Guide to Meal Prepping

In today's fast-paced world, finding the time to prepare healthy meals every day can be challenging. That’s where meal prepping comes in—a practical and efficient solution that not only saves time but also supports your health and wellness goals. Whether you're looking to lose weight, maintain a balanced diet, or simply ensure you have nutritious meals on hand, meal prepping can be a game-changer.

In this Wellness Article, we highlight the who, what, where, when, why, and how of meal prepping. We also share a special seasonal recipe perfect for autumn meal prep.

Who Should Meal Prep?

Meal prepping is for anyone looking to make healthier eating choices, save time, and reduce stress during the week. It’s particularly beneficial for:

Busy Professionals: If you have a hectic work schedule, meal prepping ensures you always have a healthy meal ready, helping you avoid the temptation of fast food or unhealthy snacks.
Families: Parents can benefit greatly from meal prepping, as it allows them to provide nutritious meals for their children without the daily scramble to cook.
Fitness Enthusiasts: Those who are focused on fitness and weight loss goals can use meal prepping to control portion sizes and ensure their meals align with their dietary needs.
Those on a Budget: Meal prepping can also be a cost-effective way to eat healthy, as it allows you to buy ingredients in bulk and avoid last-minute, often expensive, takeout options. It also helps limit food waste, as less ingredients are likely to go bad when they're prepped and ready to eat.
Anyone that Wants an Easier Lifestyle: Prep once, eat all week, and dodge the daily "what's for dinner?" panic. Meal prepping is a lifesaver for anyone wanting an easier dinner time.

What Is Meal Prepping?

Meal prepping involves planning, preparing, and portioning meals in advance. It can be as simple as cutting up vegetables and marinating proteins for the week or as detailed as cooking and portioning entire meals. The key is to make meal prep work for you and your lifestyle.

There are different approaches to meal prepping:

Batch Cooking: Preparing large quantities of a particular dish and dividing it into portions to be eaten over the week.
Individually Portioned Meals: Prepping and packaging full meals in individual containers, ready to grab and go.
Ingredient Prep: Chopping vegetables, cooking grains, and marinating proteins ahead of time so they’re ready to be cooked or assembled into meals later.

Where to Meal Prep?

Meal prepping is best done in your kitchen, where you have access to all your cooking tools and ingredients. However, you can also meal prep in any space where you can set up a temporary kitchen—think dorm rooms, shared kitchens, or even an RV if you're on the go.

To make the most of your space, organize your kitchen beforehand:

Clear Counter Space: Ensure you have enough space to spread out ingredients, cutting boards, and storage containers.
Organize Your Pantry: Have your dry goods and spices easily accessible to streamline the cooking process.
Prepare Storage Solutions: Invest in quality containers that are freezer and microwave-safe, stackable, and leak-proof to keep your meals fresh.

When to Meal Prep?

The best time to meal prep is whenever it fits into your schedule. Many people find Sunday afternoons or evenings ideal, as it allows them to prepare for the week ahead. However, you can choose any day that works best for you.

Consider these tips:

Set Aside Time: Dedicate 2-3 hours once or twice a week to meal prep. This time investment will save you hours during the busy weekdays.
Plan Around Your Schedule: If you have a particularly busy week coming up, consider prepping extra meals or snacks to ensure you stay on track with your healthy eating goals.

Why Should You Meal Prep?

The benefits of meal prepping are numerous and go beyond just saving time. Here’s why you should consider incorporating meal prepping into your routine:

Healthier Eating: By planning and preparing meals in advance, you're less likely to reach for unhealthy options. You can control the ingredients, portion sizes, and nutritional content of your meals.
Weight Management: Meal prepping helps you stick to your dietary goals, whether you're following your allotments, counting calories, tracking macros, or simply trying to eat more whole foods.
Reduced Stress: Knowing that your meals are ready to go can significantly reduce the stress of daily meal planning and cooking, leaving you more time to relax and enjoy your day.
Saving Money: Meal prepping allows you to buy ingredients in bulk and reduce food waste, both of which help you save money on groceries.
Increased Productivity: With meals already prepared, you can focus your energy on other important tasks throughout the week.

How to Meal Prep?

Getting started with meal prepping can seem daunting, but with a few simple steps, you can make it a seamless part of your routine:

Plan Your Meals: Start by deciding what you want to eat for the week. Consider your nutritional needs, food preferences, flyer discounts, and any upcoming events that may affect your meal schedule.
Make a Grocery List: Based on your meal plan, create a shopping list. Stick to it to avoid unnecessary purchases and ensure you have everything you need.
Prep Ingredients: Begin by washing and chopping vegetables, marinating proteins, and cooking grains. This step can save you a lot of time when it comes to assembling meals later.
Cook in Batches: Prepare large quantities of your chosen meals. For example, cook a big pot of chili, roast a tray of vegetables, or grill multiple chicken breasts at once. Also, leveraging some time-saving cooking hacks can be really helpful to speed up this step.
Portion & Store: Divide your meals into individual portions and store them in airtight containers. Label each container with the date and contents to keep track of freshness.
Reheat & Enjoy: When you’re ready to eat, simply reheat your meal, if needed, and enjoy. Having meals ready to go makes it easy to stick to your healthy eating plan, even on the busiest days.

A Seasonal Meal Prep Recipe to Try

To inspire your meal prep this fall, here’s a delicious and healthy recipe featuring ingredients that are in season, in Canada, this month:

Harvest Quinoa Salad: Embrace the flavours of fall with this wholesome and vibrant dish that’s perfect for any occasion. This hearty salad combines nutty quinoa with sweet butternut squash, crisp apples, and fresh spinach, all tossed together with dried cranberries and crunchy pumpkin seeds for a delightful mix of textures. Dressed with a light and tangy blend of olive oil, apple cider vinegar, and Dijon mustard, this salad is both nourishing and delicious, capturing the essence of autumn in every bite. This salad is packed with fiber, vitamins, and antioxidants from the seasonal produce, making it a perfect choice for a nutritious meal that supports your weight loss and wellness goals.

Meal Prepping for a Healthy Lifestyle

Meal prepping is a powerful tool for anyone looking to maintain a healthy lifestyle, manage their weight, and reduce the stress of daily meal planning. By dedicating a little time each week to plan and prepare your meals, you can ensure that you always have nutritious, delicious options on hand.

So, if you want to try meal prepping this season, scroll through our Healthy Recipes on our website, and make some that serve 5 or more so you're set for a work week. Just remember to portion the recipes out per servings the recipe identifies, so you're eating the meal over days. Happy prepping!