Meal prepping simply means planning, preparing, and portioning meals in advance to make healthy eating more convenient and manageable throughout the week. It is one of the easiest ways to take control of your diet, save money, and reduce food waste, all while spending less time in the kitchen each day. The idea may seem overwhelming, but starting small and staying consistent can make a world of difference. Here are five simple steps to help you begin your meal-prepping journey without the stress.
Start with a plan
Before you chop a single vegetable, take a look at your schedule. Ask yourself: How many meals do I need to prep? How often do I want to cook? The answers will help you build a realistic meal prep schedule. Write it out, and create a grocery list based on your plan. This not only saves time but also prevents overbuying or forgetting essentials.
Take baby steps
Don’t dive into complex recipes just yet. Start small—maybe one or two dishes for the week. One-pot meals are a great way to ease into meal prepping because they combine protein, carbs, and vegetables in one go. Think jollof rice with veggies or a simple stir-fry. Stick with recipes you’re comfortable with, then branch out later.
Choose smart ingredients and cooking methods
Pick ingredients that stay fresh longer in the fridge and don’t release too much liquid when stored. Leafy greens like spinach may wilt quickly, but roasted carrots, bell peppers, and steamed broccoli hold up well. Repeating ingredients across different meals also reduces waste and simplifies your prep process.
Store grains and sauces separately
To keep your food tasting fresh, store grains or pasta separately from sauces and stews. This keeps them from getting soggy and extends their shelf life. When it’s time to eat, just reheat the portion you need and combine as desired.
Pick low-maintenance fruits
Snack time? Choose fruits that are easy to store and require minimal prep—apples, pears, and bananas are great options. They don’t need refrigeration and are perfect for grab-and-go moments.
