Meal Prep For Success

We've all seen those aesthetic meal prep videos online. The ones where fridges are well-stocked and organized, tupperware containers are lined up in rows, and the produce drawers are bursting with pre-sliced fruit and veggies. I always feel inspired after watching these videos. Surely I could do that too, right?! Suddenly, lunchtime at work rolls around and my coworkers invite me to join them for take out - and all my meal prep visions fly out the window.

If this sounds like you, read on because we're going to give you a foolproof method of finding success in your meal prep endeavors!

Step 1: Gather Tools of the Trade

This step may involve some trial and error as you determine the tools that work best for you.

• Storage Containers

  • I have experimented with a variety of plastic containers and found the ones that I prefer. In my experience, this is largely dependent on what you are cooking. For instance, I opt for rectangular containers with no sections for full meals that I plan to take to work for lunch. I tend to use round containers with screw-on lids for soups and stews because I've found them to leak the least. I repurpose small glass jam jars for things like overnight oats and chia seed pudding.

• Proper Utensils

  • This one seems obvious, but having the proper utensils goes a long way. Yes, you can slice a loaf of bread with the same knife you use to slice your apples. However, it goes much smoother if you have a serrated bread knife. Look at your recipe and ask yourself, "what tools or utensils will I need for this?"

• Seasonings & Condiments

  • No one wants bland food. Keep a selection of spices and condiments on hand that you use frequently. A little bit of flavor can be the difference in keeping up your meal prep aspirations and calling it quits. This could be everything from your favorite grill seasoning to that green chile that adds just the right amount of kick.

Step 2: Plan Your Meals

Find a way to keep track of your recipes. Maybe it's old-fashioned recipe cards or a notebook with sections. I personally use a spreadsheet that I can copy and paste recipe links into. I prefer to divide my recipes into the following three categories:

• Fan Favorites

  • Are you cooking for yourself, or for an entire household? Keep a running list of meals that are tried and true and sure to be a hit. You can use this logic for certain ingredients as well. Do you have a picky roommate who loves squash? Or is rice a must have staple for your dinners? Put these items on the list so you can incorporate them into more meals.

• Quick & Easy

  • I like to have a dedicated list of recipes that I know can be made in a pinch. Yes, it's great when I have the time to dedicate half a day to cooking, but that's not always possible. Meal prep, when done right, can and should add a level of convenience to your day.

• Something New

  • As noted previously, I love getting inspiration from cooking videos online and I often bookmark recipes to try later. I'm also an advocate for sharing recipes among family and friends. Next time you're at a get together, don't be afraid to ask for the recipe for that killer spinach dip or the hearty winter stew. These new recipes are a great way to spice up your cooking routine.

After you've established your recipe categories, decide which meals you want to make for the week.

• Plan Your Week

  • Be mindful of your schedule and time commitments. Do you have a big gap on Sunday afternoons that could be used for prepping multiple meals at once? Will you need a quick and easy dinner on Tuesday since the kids have soccer practice? Select meals that work for you and from there, it's easy to turn the recipes into a shopping list - which leads right into our next step.

Step 3: Buy in Bulk

Planning out your meals as described in Step 2 makes this step much easier. Once you build a collection of recipes to pull from, it will be easy to see which ingredients show up again and again. This may be pantry staples like rice, pasta, chicken broth, or fresh garlic and onion. Or, maybe you've chosen two different recipes that call for mushrooms and peppers this week. Buying in bulk reduces costs and ensures you always have your staples on hand for a quick meal.

Step 4: Double or Nothing

Whether you have time every week to spend half the day cooking, or you're squeezing your cooking time into a tight schedule, always cook extra food. By simply doubling a recipe, you can make enough meals to get you through an extra day of the week (or an extra week of the month, depending on how many hungry mouths you're feeding). The handy thing here is that doubling a recipe doesn't actually add much extra time, and you get the benefit of more meals.

Step 5: The Freezer is Your Friend

With all the extra food you have from Step 4, we can make use of those storage containers we gathered in Step 1. My method is to fill my containers with food (leaving some room at the top), label them with the date and what it is (masking tape works well here), and store them in my freezer for later use. You can avoid spoilage by doing the following before freezing your meals:

• Let the food cool to room temperature, with container lids removed

• Store the containers in the fridge overnight to reduce moisture and ice crystal formation (keep lids off if food is remotely warm still)

Most meals will keep for quite a while in the freezer, just make sure to practice first in first out. You can put your frozen meals in the fridge a day or two before you plan to eat them so they have time to thaw, then reheat using your preferred method. Avoid opening containers with plastic lids (yes, even those thick plastic Pyrex lids) while they are still frozen, as this can cause the plastic to crack - ask me how I know...

An important note on freezing: not all foods freeze well; this may take some experimentation on your part. For instance, large chunks of potatoes do not tend to do well, and pasta should be cooked al dente to avoid mushiness. Vegetables with a high water concentration do best in the freezer if they are sautéed or otherwise cooked down beforehand.

The best intentions can mean nothing if you rely solely on motivation, it's about preparation. Success is found by forming tiny habits and practicing them every day, even with something as simple as prepping your lunch the night before work. Gradually, these small habits allow you to progress towards your goals. With the proper preparation, success in meal prep is closer than you think.

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