A Guide to Meal Prepping for Beginners

After noticing a few questions about meal prepping, I’m hoping this guide will give some useful tips about meal prepping. The Guide to Meal Prepping **What is Meal Prepping?** A meal prep (meal preparation) is a practice of planning, shopping, cooking and portioning meals in advance. Meal planning may occur by individuals seeking weight loss or transition to a healthier eating pattern as well as those looking to save time and money. People busy with work or studies and those that work non - traditional hours may also use meal prep. Portable or single serving size meals may be prepared in advance to provide quick and healthy meals during the week when time is limited. Meal prep containers are also used to control food portions and keep the food fresh for several days. People who struggle with disordered or unhealthy eating patterns may also employ meal prep as a strategy to provide structure and ensure one is fed. People with certain dietary restrictions like food allergies, diabetes, celiac disease, Crohn’s disease may also use meal prep to stick to a specific diet. Used by athletes and body builders to supply the body with the necessary nutrients to build muscle or aid recovery. **The Steps of Meal Prepping** Step 1: Plan Meals Step 2: Make Groceries Lists Step 3: Shop for Groceries Step 4: Prepare and Cook Meals Step 5: Portion Meals and Refrigerate or Freeze Step 6: Reheat and Serve **Benefits of Meal Prepping** Reduce Calorie Intake Increase Nutrition (More Fruits and Vegetables) Save Money Save Time Promotes Healthy Eating Aid to Weight Loss Assists with Portion Control Reduces Stress Maintains Food Safety and Prevents Food Spoilage Reduces Food Waste Increases Food Security Reduces Plastic Use and is an Eco-Friendly Practice **Common Myths About Meal Prepping** I’ve Never Cooked Before, I Can’t Meal Prep I Have No Space or Money for a Gym or Exercise Equipment, I Can’t Meal Prep I’m Always Busy with School and Work Athletes and Bodybuilders Are the Only People Who Meal Prep It’s Too Expensive It’s Only for Healthy Eating Diets It Takes a Long Time It’s for Fitness Competition **The Disadvantages of Meal Prepping** Food Becomes Boring Food Quality Decreases (Texture, Taste, Freshness) Prone to Food Borne Illness Obsessiveness Too Much of the Same Nutrient Wasting Food Prone to Overeating Food Addictions Lack of Social Eating **Who Should Meal Prep** Athletes Bodybuilders Pregnant Women New Moms People With Certain Diets People with Certain Allergies People Who Work Oddly Shaped Schedules **What are Healthy Food Options** Fresh Fruits Frozen Fruits Vegetables Lean Proteins Grains Legumes Dairy Healthy Oils **Tips for Meal Prepping** Plan Your Meals Make a Grocery List and Don’t Impulse Buy Shop Smart Shop Your House First Cook Food Properly Don’t Overeat Portion Control Keep it Fresh Shake It Up Know Your Expiration Dates Don’t Skip Meals Reheat Food Properly Don’t Obsess **Tools for Meal Prepping** Meal Prep Refrigerator – Keeps food fresh for days with adjustable humidity Meal Prep Cookbooks – Book with meal prep recipes Meal Prep Food Storage – Re-sealable food bags that aid in preserving taste, smell, freshness and nutrition of food Meal Prep Freezer Bags – Airtight freezer bags that keep food fresh Meal Prep Blender – Blends ingredients like fruit together Meal Prep Microwave – A small microwave that re heats meals quickly Meal Prep Cookware – Cookware for meal prep such as pots, pans, skillets Meal Prep Slow Cooker – A countertop machine that cooks food with minimal attention Meal Prep Air Fryer – A countertop machine that fries with no oil necessary Meal Prep Rice Cooker – A countertop machine that cooks rice, vegetable and proteins Meal Prep Griddle – A flat cooking surface for cooking food like pancakes **How Do I Store Meals?** Refrigerate Freeze Re-usable Containers Freezer Bags Meal Prep Cooler Bag Insulation Containers **How Do I Reheat a Meal?** Oven Stovetop Air Fryer Slow Cooker Instant Pot Reheating Pad Microwave Rice Cooker **Tips for Reheating Meals – Safety** Foods Must Be Heated Until Steamy Hot Food Must Be Heated Until It’s at Least 165 Degrees Frozen Corn Should Be Left Overnight in the Refrigerator Before Reheating Consume or Freeze Within Three to Four Days Consume or Freeze Within Three to Four Months Shelf Life Varies According to Food Quality and Storage **Foods that Do Not Freeze Well** Dairy and Sauces Meat with a High Water Content (Pork and Chicken) Cruciferous Vegetables Raw Potatoes Fried Foods Egg Whites Soft Boiled Eggs Celery Cream Based Sauces Radicchio Wine Crepes **Foods that Freeze Well** Soups Breaded Foods Meatballs Broths Fruits Casseroles Baked Goods Blanched Vegetables Sugary or Carbonated Drinks Corn Nuts Raw Meat Cooked Vegetables **What is a Meal Prep Cooler?** An insulated cooler bag with microwave safe containers that keeps meals fresh for several hours. Perfect for work, school, the beach or a hike. **Why You Should Buy a Meal Prep Cooler** Portion Control Reduce Plastic Use Reduce Food Waste Space (Able to Pack Several Meals) Saves Time Workout Motivation Convenience Food Freshness Less Stress Healthy Eating Saves Money Promotes Meal Preparation Environmentally Friendly **What is a Re-sealable Food Bag?** A reusable food bag that prevents food waste, spoilage and messes while keeping food fresh. Great for meal prep, snacks, packing your lunch and aid in portion control. Made of a flexible BPA free food grade material. **Why You Should Buy Re-sealable Food Bags** Food Preservation Space Saver Save Time Save Money Meals Fresh Longer Saves Space in the Freezer Prevents Food Waste Portion Control Healthy Snacking Environmentally Friendly **What is a Meal Prep Refrigerator?** An insulated cooler bag with microwave safe containers that keeps meals fresh for several hours. Perfect for work, school, the beach or a hike. **Why You Should Buy a Meal Prep Refrigerator** Portion Control Reduce Plastic Use Reduce Food Waste Space (Able to Pack Several Meals) Saves Time Workout Motivation Convenience Food Freshness Less Stress Healthy Eating Saves Money Promotes Meal Preparation Environmentally Friendly I'm not sure about the format, I hope it isn't against any of the rules. Apologies if it is.

A Guide to Meal Prepping for Beginners

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