In case you’re a busy mum (verify) with a to-do record so long as your arm (verify) who desires to eat properly however hasn’t obtained hours to spend within the kitchen (verify verify), this meal prep information is for you.
We do speak an terrible lot about meal prep concepts and suggestions right here on the Wholesome Mummy and on the 28 Day Weight Loss Problem, however we perceive that a few of you could have by no means tried it earlier than.
So you could be feeling a bit of overwhelmed with the way it all works.
Key takeaways:
- An enormous number of meal prep suggestions and recommendation
- The appropriate containers for meal prep
- Recipe options that may work properly for you
All aboard!
Bounce forward to seek out out extra:
So….what’s meal prep?
In case you consider the time you spend within the kitchen every day or evening making ready meals, it shortly provides up by the tip of the week. And if there’s one factor that us busy mamas don’t have sufficient of – it’s TIME.
That is the place meal prep is available in. By spending a while a few times per week (or no matter works for you and your loved ones) chopping, cooking, and packaging up your meals and snacks, you’ll be able to slice a TON of hours off your weekly meal prep and cooking schedule.
However you don’t need to really feel overwhelmed. Meal prep could be made up of straightforward duties like chopping substances and storing them in hermetic containers, making a batch of wholesome meal prep recipes from the 28 Day Weight Loss Problem, or cooking a double batch of your favorite wholesome meals forward, so you’ll be able to freeze some for an additional day.
What are the advantages of meal prep?
Oh, so many…
- No extra cooking within the kitchen each single day. By cooking in batches (as an illustration, you may make a double batch of Bolognese, one to make use of this week and one to freeze for an additional household meal subsequent week).
- Lower your expenses by shopping for your substances in bulk – it’s usually less expensive in the event you purchase 3kg of hen breast as a substitute of 500g. Similar goes with substances like 2kg baggage of potatoes, 1kg baggage of rice and so forth. Each little bit of cash saved is cash in your pocket.
- You’ll have spare time to hold with the youngsters within the witching hour (after they simply wish to snuggle up and skim a guide or play a sport), as a substitute of getting emotional youngsters pulling at your legs when you attempt to cook dinner dinner.
- Keep away from the temptation to seize a takeaway while you’re drained and hungry, figuring out there’s a wholesome meal already made at house.
- You employ much less electrical energy and water as you don’t have to cook dinner as usually. You’ll have much less washing up as you’ll make one BIG mess as a substitute of a large number EVERY DAY!
What is going to I have to get began?
You don’t want lots of kitchen tools, however these are the fundamentals to make it a bit of simpler.
Meals processor, blender, kettle, sharp knives, chopping boards, pots and pans, gradual cooker (elective, however we find it irresistible), and meal prep containers for the completed product.
And, in fact, don’t neglect the 28 Day Weight Loss Problem app!
What ought to I make for my first try?
Don’t go too arduous too quickly! To begin with, why not simply put together two 28 Day Weight Loss Problem dinners (doubling the recipe to make 4 household meals) and two double batches of snacks?
As an illustration, you could possibly make a double batch of Gradual Cooker Asian Rooster after which a double batch of Mexican Lasagne.
Then as soon as they’re cooking, you could possibly make a double batch of the Raspberry Muffins, and a double batch of the Weetbix Slice. That will make FOUR complete household meals and THIRTY SIX serves of some wholesome snacks!
How do I start?
Getting began with meal prep doesn’t need to be this big factor the place you spend each weekend planning and doing all of your weekly meal prep. Relying in your freezer area and the dimensions of your loved ones, you are able to do weekly meal prep or simply pre-prep the meals for the times you’re all making an attempt to eat more healthy. No matter you resolve, getting began with meal prepping begins by taking step one.
Step 1. Resolve what you wish to cook dinner throughout your session.
You may select to cook dinner a dinner meal prep recipe (an important begin!) or add in lunch meal prep concepts too (why not simply use dinner leftovers for lunch?), you may wish to meal prep some snacks too.
Bounce on the 28 Day Weight Loss Problem app and kind in an ingredient you wish to use (e.g. mince), and see what wholesome meal prep recipe pops up that you just just like the look of. You may customise your meal plan after which hit the ‘buying record’ button.
Step 2. Make a buying record (or use the one on the 28 Day Weight Loss Problem) and buy groceries.
Make a buying record (or use the one on the 28 Day Weight Loss Problem) and buy groceries. Verify the cabinets to see if in case you have fundamentals like oil, flour, pepper and so forth.
Many mums discover it helpful to make use of on-line buying in order that they will see what their complete spend will likely be and make adjustments if wanted to suit inside their funds.
Step 3. Carve out a while (relying on what you’re cooking and what number of recipes you could have) to spend within the kitchen cooking
A number of our 28 Day Weight Loss Problem members swear by the Sunday afternoon cook-up, however do no matter works for you. Many mums do meal prep twice per week.
Step 4. Begin chopping and getting the substances prepared
The meals processor could be useful right here to cut onions, carrots, cabbage, and so forth. Why not attempt utilizing the oven, stovetop and a gradual cooker suddenly with the intention to put together a number of meal prep meals?
Step 5. Begin cooking!
Get your apron on, throw on some tunes, and get into your meal-prepping session.
It’s usually finest to get something cooking first that may take a bit of longer, then work again from there.
Assume forward of time about what you may make whereas one other meal is baking within the oven, as an illustration.
Step 6. As soon as the meals has cooled, it’s time to bundle it up
You may select to bundle your meals into single-serve parts or into family-sized parts, relying in your wants.
Permit the meals to chill utterly within the fridge in a single day, then place it within the freezer the following day. This avoids freezer burn. Label every part with the intention to see at a look what you could have within the freezer.
What if I don’t have sufficient room to retailer a great deal of containers?
That’s OK! Not everybody has a giant freezer or a lot of meal prep containers. Right here’s what you are able to do:
- Make your lunch for the week – place some cooked hen, rice and greens, or some pre-chopped salad into 5 containers (no dressing) which you can simply pull out every day.
- Kind breakfast out to make mornings a breeze. As an illustration, you may make these Chia Puddings (or there are a great deal of recipes in the 28 Day Weight Loss Problem) or a batch of the Gluten Free Granola to maintain readily available for the week.
- Meal prep your snacks for the week and retailer them within the fridge. Assume Zucchini Carrot Cake, or Lemon and Coconut Bliss Balls. These don’t take up a lot room.
- Simply cook dinner and freeze the primary part of the meal, which you’ll then add simply with a facet of rice or veggies. You can make a triple batch of Chilli con Carne or Bolognese to make use of with pasta one evening, then tacos one other evening, wraps, or on prime of a jacket potato. Simply freeze it in household sized parts and defrost it within the fridge in a single day earlier than you propose to make use of it.
Which containers ought to I exploit for meal prep?
Selecting the best meal prep containers could be very a lot a private alternative.
However the primary choices for freezing meals are a budget and cheerful takeaway-style containers from the grocery store (round $3 for 10), which are sometimes single-use;
Or the dearer however higher high quality plastic tubs similar to Décor, Tupperware, Ikea or Sistema.
You can even use ziplock baggage for issues like bliss balls or muffins, as they take up much less room.
Which dinner recipes work properly for meal prep?
Listed below are a few of the favorite wholesome meal prep recipes of the Challenge members that love meal prep. All of those wholesome meal prep concepts and recipes can be found to members of the 28 Day Weight Loss Problem. In case you’re in search of inspiration and for hundreds of meal prep concepts for weight reduction you’ll find a lot on the 28 Day Weight Loss Problem and Wholesome Mummy web site.
Meat
Listed below are a few of our favorite meal prep concepts for the meat-eaters who wish to eat more healthy:
Seafood
If seafood is extra your model, try these wholesome meal prep recipes excellent for the entire household:
- Fish & Vegetable Curry
- Coconut Fish Sizzling Pot
- Tuna Pasta Bake (pictured above)
- Salmon & Zucchini Patties
- Chilli Tuna Patties with Asian Coleslaw
Vegetarian
We even have an important vary of wholesome recipes excellent for the following weekly meal prep which might be excellent for vegetarians:
- Baked Cheese & Tomato Risotto
- Spinach & Pumpkin Curry
- Simple Fried Rice (pictured above)
- Pesto, Spinach & Ricotta Rolls
- Zucchini & Corn Fritters
- Lentil Shepherd’s Pie
Household Pleasant
As busy mums it may be so arduous to seek out scrumptious, wholesome recipes that the entire household loves which is why The Wholesome Mummy has hundreds of family-friendly heathy recipes prepared so that you can meal prep:
Snacks
When in search of meal prep concepts for weight reduction, one of the crucial essential meals to incorporate in any meal prep is snacks as a result of everyone knows how simple it’s to seize a less-than-healthy snack. Listed below are our favorite snack recipes prepared in your weekly meal prep:
Why do these mums like to meal prep?
Sascha Farley (proper) misplaced an unbelievable 34kg following the 28 Day Weight Loss Problem.
Sascha says, “Figuring out I’m making the fitting decisions, particularly in terms of ‘treats’ has been the most important studying for me. I’ve at all times obtained 2-3 wholesome treats prepared for my candy tooth hits. With training comes freedom, and The Wholesome Mummy program has given me that.”
Kaitie Purssell (left) misplaced 21kg with the 28 Day Weight Loss Problem and credit her weight reduction to her newfound love of wholesome meals.
Kaitie says, “Being ready and getting organised doesn’t solely save money and time, it additionally makes your life a lot simpler. The Wholesome Mummy way of life was made for busy mums like myself.”
Rhian Allen (centre) is the founding father of the Wholesome Mummy. As a busy mum of two, she is aware of that a meal prep routine is an effective way to assist those that are struggling to eat properly.
Rhian says, “Meal prep offers you peace of thoughts, figuring out that on the finish of a busy day, you’ve obtained a wholesome meal able to go at house.”
Bored with questioning what to cook dinner?
Now you’ll be able to simply meal plan with our personalised plans & over 6,000 household & funds pleasant recipes catering to a variety of dietary necessities.
The Wholesome Mummy is a holistic program to nourish your physique with nutritious meals and show you how to keep energetic in your busy, on a regular basis life. Yours and your households properly being must be a precedence so allow us to take the effort out of it.
Unlock the important thing to sustainable life adjustments that may depart you feeling your best possible.
Meal prep ideas and guide for mums who don’t know where to start
