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Start by identifying your meal prep goals. Are you aiming to eat healthier, save time, or reduce food waste? Consider your dietary preferences, such as vegetarian, vegan, low-carb, or high-protein. Then, determine how many meals you want to prep for each week (e.g. breakfast, lunch, dinner, and snacks)
Create a meal plan for the week by selecting recipes that align with your goals and dietary preferences. Ensure variety to avoid monotony and promote balanced nutrition.
Based on your meal plan, create a detailed shopping list. Organise the list by categories (e.g. produce, protein, pantry items) to make grocery shopping efficient. Be sure to stick to your list to avoid impulse purchases.
Invest in quality food storage containers, both for refrigeration and freezing, and get any handy kitchen tools such as measuring cups to make portioning easier. Check you have enough refrigerator and freezer space.
Dedicate a specific time each week for meal prep. This can be a weekend afternoon or any time that suits your schedule. Block off this time in your calendar to ensure consistency.
Start with recipes that can be easily scaled up and cooked in large batches. Cook your proteins (such as chicken, tofu and beans) grains (like rice and quinoa) and vegetables in advance. Use various cooking methods such as baking, grilling, steaming, or sautéing.
Divide your cooked components into individual or family-sized portions. Use airtight containers to store your meals in the refrigerator or freezer. You could even label containers with the date to keep track of freshness.
Create meal combinations from your prepped ingredients throughout the week. Use your prepped vegetables, proteins, and grains to assemble balanced and tasty meals. Then, customise each meal to your liking with sauces, seasonings, or additional fresh ingredients.
There are countless recipes and cuisines you can cook in one go. Here are some of the best easy and healthy meal prep ideas:
With HelloFresh, you can plan and pick your meals ahead of time. All the pre-portioned ingredients you need will then be delivered straight to your door, so you can cook them as quickly as possible with easy step-by-step instructions.