By Jessica Bonilla, Dietitian Assistant
Meal prepping can be very practical and beneficial, especially when you are in a rush and don’t have time to be cooking every time you go home. By meal prepping you can avoid the temptation of buying fast food or low-nutrient snacks and stop compulsive eating behaviors when you’re hungry. In addition, it’s easier to control the number of portions you eat, and therefore, to control the number of calories you consume as well.
Try to include a variety of foods such as protein, whole grain, vegetables, fruits, and fats with all your meals in order to feel satisfied. Don’t forget to vary the texture, color and flavors to make your meals more appealing and delicious. Also, leftovers can be a great way to save up time and to avoid wasting food.
Below are four tips for meal prepping:
- Plan ahead. Before you even go to the grocery store to buy food, make a list of the ingredients that you are going to use in your meals. Make an estimation on how much money you are willing to spend at the beginning or end of each week and make a plan. That way when you go to the store you won’t be wasting time deciding and will know exactly what to get.
- Choose a day to cook. Choose a day during the week when you are not very busy and dedicate a couple hours to cook. Most people find it easier on the weekends because they have more time to go grocery shopping and to plan their meals, but it can be whatever day is easier to you.
- Make a big batch. In order to save time during the week, you can cook big batches of food and freeze them. You can place your meals in tupperware/containers to make it more convenient and on-the-go.
- Be creative. Try to use different ingredients and add color to your meals. This is a good opportunity to get out of your comfort zone and to try new things. You can challenge yourself each week to make it more interesting. For example, you can try cooking only plant-based meals or to only cook with seasonal fruits and veggies.