By Parker Bandy
Meal prepping is a concept that has been around for decades, just disguised in different names. My parents’ generation reminds me that it is called using last night’s leftovers. My younger sister tries to persuade me that meal prepping is strictly making multiple of the same meals, just spread out for five days of the week. I like to make my own twist to things, per usual. My version of “meal prepping” consists of eating a variety of pre-made foods that I enjoy throughout the week, while allowing myself to have an array of options on hand to add on and make a new meal that is quick, unique, and already (half) prepared.
Now what do you mean by this Parker? I thought that meal prepping was making all of the same meals to have every day of the week? Let me blow your mind here. Meal prepping doesn’t have to have this boring and repetitive idea of just eating meatloaf every weeknight dinner. We can do better than that! Meal prepping can be making a variety of foods in advance, and taking bits and pieces from each macronutrient and creating your own meal from the many options you prepared.
So where do you start? Let’s say that you are wanting to try this whole meal prepping thing out for the first time. I’ll start you from the ground up and stick to the basics so it doesn’t feel too complicated that you don’t try it. First and foremost, start with your mindset. Know that you’re helping out your future and busy self-feel a little less, well, busy. Next, pull out that pen and paper, or phone if that is easier for you. Start by asking yourself how many meals you want to have prepared for your week, then continue writing a grocery list of everything you want to prepare in sections of protein, carbohydrate, vegetable, and fat sources. This will make your ideas for meals come together easier while also helping get every macronutrient and micronutrient in there as well.
I’ll give you an example of the foods that I would grab on my quick trip to the grocery store. First thing when I walk in is usually the fresh produce, so I start there. I plan on meal prepping five meals for my lunches throughout the week, so I will grab four to five different sources of vegetables. Usually, I don’t mind having the same vegetable option for more than one meal, so I will get double of a few items. So let’s say I grabbed a bunch of fresh kale, I will have more than enough for one meal because a bunch is more than a few servings just for one meal. This could easily be used in two or more meals!
Every grocery store set-up is different, so if your protein and meat sources are next to the produce, then continue on with that list. The key to sticking to your list is letting the list carry you through the store, not letting your eyes and mind guide you (yes, I’m talking about the extra food you get every trip that racks up the grocery bill). With a list, you can be quick and efficient with your short time in the store. From there, you will continue the same sort of mindset when it comes to your carbohydrate, protein, and fats. When it comes to protein options, here’s a quick example of something I would do for a five-day meal prep plan. I mix and match the protein sources by buying a package of two fish filets and a package of three chicken breasts. A great tip here is that you can use different spices and marinades to have completely different flavors, all while having chicken three days in a row, and fish for two.
Your carbohydrate options are seemingly endless, but remember to keep it simple in the beginning. Start by grabbing two different options for this macronutrient because most of your rice, pastas, and potatoes are going to be bought in bulk. The great part about this is that you do not have to buy these items on a weekly basis. I like to pick at least two different options to use in one week to make each and every meal truly different from my last. An example of my options in a week would be jasmine rice and diced potatoes. I love that both of these options are so versatile and completely different texture and flavor!
To end my long and drawn out thought process on meal prepping, I wanted to mention how easy it is to incorporate healthy fats into your meals. While cooking your protein and vegetable sources, include two tablespoons of olive oil. This not only enhances the flavor of your foods, but also adds 140 calories and over 10 grams of healthy fats. Another great idea to add healthy fats in your meals is to choose protein sources that are naturally high in omega-3 fats. In fact, MyPlate recommends adding omega-3 fats in your diet at least twice per week. A simple way to add this to your weekly meal plans is to throw in salmon as a protein source. Usually a package of salmon from the store is 2-3 servings, so you get more bang for your buck.
If there is anything to take away from this short lesson,
it’s that life is too short. Taking care of yourself mentally and physically
throughout your life is so crucial to your overall health. By starting out with
simple meal prepping techniques, you’re not only looking out for your physical
health by being aware of the foods you’re consuming daily; but you’re also
helping your mental health by spending less wasted money at the store, creating
less stress in your day, and adding more “you time”. Life is stressful enough,
kids, work, and relationship are stressful enough, so take out the stress in
the kitchen and it could do wonders for other areas in your life to flourish.
