WHAT IS MEAL PLANNING? - IS IT NEEDED?

A pre-prepared meal is especially familiar to busy people as it can save a lot of time.

Preparing meals ahead of time can also measure portion sizes and help you reach your nutritional goals.

This way, you will always have a nutritious meal no matter how busy you are.

There are many different ways to prepare meals, and you can choose the methods that work best for you.

Below, HomeGym has explored the most important principles of meal prep and broken down the process into a few simple steps.

DIFFERENT WAYS TO PREPARE MEALS

You might think that cooking up next week's meals will consume a large portion of your weekend.

However, because there are many different ways to prepare meals, you don't have to stand in the kitchen for hours. Everyone can find a way to prepare a meal that works for them.

The most common ways to prepare meals include:

• Prepared Meals: Pre-cooked full meals can be refrigerated and reheated at mealtime. This is especially useful for dinners.
• Cook in batches: Make large batches according to a specific recipe, then divide into individual portions to freeze and eat for several months.
• Portioned Meals: Prepare fresh meals and portion them out for take-out. Can be stored in the refrigerator and eaten within the next few days. This is especially handy for a quick lunch.
• Ready-to-cook ingredients: Prepping ingredients needed for specific meals is one way to cut down on cooking time in the kitchen.

The method that works best for you will depend on your daily eating habits.

For example, a pre-prepared breakfast can be most effective if you're looking to save time in the morning but don't have to skip meals.

Plus, storing batch-cooked meals in the freezer is especially helpful for those with little time in the evening.

Different meal preparation methods can also be mixed and matched depending on your own circumstances.

Start by choosing the most appealing method, then slowly experiment with other methods to determine which works best for you.\

CHOOSE THE RIGHT QUANTITY AND DIFFERENT MEALS

The best way to plan ahead is to first decide which meals you want to focus on and which meal preparation methods fit your lifestyle .

Then, check your calendar to decide how many breakfasts, lunches, and dinners you'll need for the coming week.

Also, remember to account for times when you're likely to eat out - such as when you're on a date, having a late breakfast with friends, or having dinner with clients.

When choosing a meal to prepare, it's best to start with a limited number of recipes that you already know. This will make it easier to transition to meal planning.

It is important to avoid choosing just one recipe for the whole week. This lack of variety can lead to boredom and not provide your body with the nutrients it needs.

Instead, try choosing meals that contain different vegetables and protein-rich foods, as well as varied complex carbs like brown rice, quinoa, or sweet potatoes.

Incorporating a vegetarian or vegan meal is another way to add variety.

TIP TO CUT COOKING TIME

The following methods will help streamline preparation and cooking time.

FOLLOW A SPECIAL SCHEDULE

Meal prep is best when you stick to a certain schedule.

Knowing exactly when you will be buying and preparing meals will help you form good habits.

For example, you can spend Sunday morning shopping and preparing meals. Or you can choose Monday evenings to prepare lunch for the rest of the week.

The schedule will be up to you and should fit into your weekly routine. Remember that picking specific times and sticking to them will simplify the decision-making process and save you time.

ORDER PREPARATION AND COOKING TIME

A thoughtful workflow will save you a lot of time in the kitchen.

To best organize your prep and cooking times, start with the recipe that takes the longest to cook. These are usually soups or stews or baked goods.

Leave cold dishes for last as they can easily be made while other dishes are being cooked.

To save extra time, double-check the ingredients of all recipes before you start. This way, if two recipes call for diced onions or diced peppers, you'll be able to shred the total amount at once.

Use specialized cooking appliances such as rice cookers or pressure cookers to cook food faster.

UP TO SHOPPING LIST

To save half the time, make a detailed list of essential food items before you go shopping.

You can also take advantage of the home delivery service if you are too busy and don't have time to go shopping.

CHOOSE THE RIGHT BOX

Your food containers can make the difference between a hearty or a mediocre meal.

Some suggestions below:

• Airtight containers for prepared ingredients : Washable, reusable bags and stainless steel containers are great for keeping ingredients crisp and food fresh.
• BPA-free microwaveable container : This type is both convenient and good for your health. Pyrex glassware or collapsible silicone containers are some good options.
• Freezer safe containers : These will limit refrigerator burn and nutrient loss. Ideally, a wide-mouth glass jar, as long as you leave at least 1 inch (2.5 cm) of space on top so the food can expand when frozen.
• Leak-proof, Multi-Compartment Containers : These are great containers for lunches or meals that need to be mixed. A good example is the bento box.
• Stackable or similarly shaped containers maximize space in your fridge, freezer, or storage bag.

SAFELY COOKING, STORING, AND HEAT FOOD

Food safety is an important but often overlooked part of meal preparation.

Cooking, storing and reheating food at the right temperature can prevent food poisoning that will affect the body directly.

Here are some food safety guidelines:

• Pay attention to proper temperature: Make sure your refrigerator is kept at 40°F (5°C) or less and your freezer is at 0°F (-18°C) or below.
• Cool food quickly: Always refrigerate food and fresh food within two hours of purchase or cooking. For quick cooling, spread cooked food out into shallow containers and place immediately in your refrigerator.
• Storage time note: Cook fresh poultry and fish within two days of purchase.
• Cook at the right temperature: Cook meat until it reaches an internal temperature of at least 165°F (75°C), as this will kill most bacteria.
• Defrost food safely: Defrost frozen food or meals in your refrigerator instead. For faster defrosting, soak food in water, changing the water every 30 minutes.
• Reheat food only once: The more times you cool and reheat food, the higher your risk of food poisoning. That's why defrosted food should only be reheated once.
• Reheat food to the right temperature: All meals should be reheated to 165°F (75°C) before serving. Frozen meals should be reheated and eaten within 24 hours of defrosting.
• Use stickers: Remember to label and date your containers so you can consume food during food-safe times.
• Eat foods at the right time: Frozen foods should be consumed within 3–4 days.