Does the concept of spending your complete Sunday meal prepping make you need to crawl again into mattress? We get it. After a busy week, cooking can really feel like the very last thing you need to do and no pep discuss goes to alter that.

That’s why we’re introducing a less complicated strategy: meal prep for only one meal. That’s proper, whether or not it’s a fast breakfast or a grab-and-go lunch, we’re specializing in making life simpler by taking the stress out of only one meal every week.

Maintain studying for expert-backed tricks to make meal prep work on your way of life. We promise, it’s a recreation changer.

The Advantages of Meal Prepping

Want a fast reminder why meal prep is a game-changer? Cooking at house comes with extra than simply tasty meals. Analysis exhibits that individuals who put together their very own meals typically expertise much less stress and higher psychological well being… bye-bye choice fatigue (1)! On prime of that, individuals who eat house cooked meals extra often are inclined to get pleasure from higher weight loss program high quality and decrease physique fats, making it a win-win for each thoughts and physique (2).

And, we will’t neglect about the price saving side both. Whereas that $3 cheeseburger looks like a steal in the mean time, it provides up over time. Analysis exhibits that individuals who cook dinner at house extra typically truly spend much less on meals general, particularly in terms of consuming out (3). The truth is, one research discovered that frequent house cooks spent round $273 per 30 days on meals, in comparison with $330 for many who cooked much less (3). Plus, they spent considerably much less on eating out, with out upping their grocery payments at house (3). In the meantime, frequent dining-out eaters spent rather more general, $364 per 30 days versus $261 for many who ate out much less (3).

As you possibly can see not solely does cooking at house help your well being, it’s additionally higher on your pockets.

The Meal Prep System

There’s no one-size-fits-all method for meal prep, which means what works for one particular person may not work for one more. That’s the fantastic thing about it! Meal prep will be tailor-made to your well being objectives, dietary preferences, and even your finances.

An awesome start line? Take into consideration your meals by way of macronutrients. Whenever you deal with protein, carbs (particularly fiber-rich meals), and wholesome fat, hitting your micronutrient objectives all through the day turns into a lot simpler.

Right here’s an easy-peasy method to remember:

Meal = Protein + Fiber-Meals + Wholesome Fats

You don’t have to prep one thing from every class each time, that is extra about sensible procuring and preserving a well-stocked kitchen. In doing so, constructing balanced meals is easy.

Right here’s just a few examples to get you began:

Breakfast:

• Protein: Greek yogurt, eggs
• Fiber-Meals: Berries, whole-grain bread, oatmeal
• Wholesome Fats: Avocado, nuts/nut butters, seeds

Lunch/Dinner:

• Protein: Canned beans, lentils, rotisserie rooster, canned tuna/salmon
• Fiber-Meals: Salad mixes, entire grains
• Wholesome Fats: Olive oil, nuts and seeds

With this strategy, meal prep turns into versatile, stress-free, and completely customizable on your week.

Methods to Begin Meal Prepping in 5 Straightforward Steps

Prepared, set, let’s prep! Use these 5-simple steps to get your toes moist with only one meal this week. 

1. Resolve What to Prepare dinner (Begin Small)

What’s the hardest meal so that you can get sorted? For those who’re not an early riser and have a packed morning schedule, it may be breakfast. That’s the proper place to begin. Planning your morning meals for the week forward of time can save your sanity and provide help to kick off every day on the precise foot.

Beginning small with only one meal per week additionally helps you construct a routine (4). Routines make habits stick (4). Over time, this straightforward strategy could make prepping different meals simply as straightforward and stress-free.

2. Begin Purchasing and Prepping

Arguably an important step in your meal prep journey? Prep day! However let’s reframe it so it’s one thing you truly get pleasure from.

MyFitnessPal dietitian Emily Sullivan suggests, “If grocery procuring looks like a chore, pair it with just a little deal with. Possibly that cafe subsequent door has a ardour fruit tea calling your identify?! Anchor the behavior with one thing you sit up for after checking off your checklist!”

When you’re house, it’s time to place these groceries to work. How a lot you possibly can prep will rely upon the time you’ve carved out, however listed below are some methods to make it extra pleasurable:

• Make a playlist and blast it in your Bluetooth speaker
• Take heed to your favourite podcast. Sure, even that true crime collection.
• Maintain it easy: stick with straightforward recipes and store-brand necessities to avoid wasting each money and time.

Some budget- and time-friendly staples to maintain readily available:

• Generic Greek yogurt
• Frozen fruits and vegetable blends
• Canned beans and greens
• Low sodium bouillon

Nonetheless feeling not sure concerning the course of? MyFitnessPal’s Meal Planner can take the guesswork out, supplying you with a ready-made plan and procuring checklist so you possibly can prep with confidence.

3. Select Your Storage Containers

When you’ve tackled what you’re going to prep, the following step is selecting find out how to retailer your meals to increase its life because you’ve spent your time on it! It does no good to prep the meals in the event you don’t have it in an accessible container so that you can take with you on the go (if that’s what you want). 

Maintain these concepts in thoughts to assist take advantage of out of your meal prep:

• Particular person glass jars: These work nice for mason jar salads and overnight oats. Good to seize with you on the go (simply you should definitely put a spoon on the aspect!) 
• Zip-tight baggage: Enlist the assistance of those to individually retailer your muffins or snack mixes to simply carry them with you in your bag. 
• Bento-box fashion containers: This works nice for these objects you need to hold separate simply till you’re about to eat. Take into account these for the adult-lunchboxes you pair with cucumbers, carrots, hummus, crackers, and a hard-boiled egg. 

4. Make It Final: Different Meals and Snacks

Prepped an enormous batch of rooster for these wraps you’re having fun with for lunch this week and have just a little extra to spare? Fabulous, let’s put it to make use of. 

Whenever you discover you might have extras leftover from meal prep, at that second determine on how you’ll get pleasure from it through the week. For instance, that leftover rooster? Good to finely chop, retailer within the fridge, and toss in your soup for a protein increase tonight. 

Or, extra spinach that your salad known as for? No drawback! Toss it into your morning omelet. For those who loved it, save it as a recipe in MyFitnessPal to make logging your meals (and deciding what to have once more at a later date) simpler for you. 

5. Retailer Safely, Get pleasure from, and Alter as You Go

As you end your meal prep, just a few easy ideas may help you get probably the most out of your session:

• Label your meals: Particularly necessary in the event you’re sharing a fridge or freezing meals. Most refrigerated objects final 3–5 days, whereas freezer objects can final 3–6 months. A fast label saves confusion later (5).
• Retailer your meals safely: Divide giant quantities of meals into smaller parts to chill to a protected temperature. Cowl or wrap cooled leftovers and refrigerate or freeze them instantly so all of your effort doesn’t go to waste (6).
• Maintain utensils helpful: Want a fork on your salad or a spoon on your oats? Tape it subsequent to your container within the fridge or seize containers with built-in utensil slots.
• Alter and construct your routine: Take notes on what labored finest. Beloved these prepped frozen veggies? Add them to subsequent week’s grocery checklist. Small tweaks assist meal prep turn out to be a behavior that sticks.

Bear in mind meal prep is supposed to be useful, not irritating. Errors occur, and that’s okay! Be taught, alter, and hold going. There’s no “excellent” strategy to meal prep. Take into account it ought to be just right for you, making your week (and life) simpler whereas supporting you to achieve your objectives.

Backside Line

Meal prep doesn’t need to be overwhelming or reserved for a complete day spent within the kitchen. By beginning small with only one meal, you possibly can scale back stress, get monetary savings, eat more healthy, and construct a routine that sticks. Deal with easy formulation, sensible procuring, and storage methods that make your week simpler, not tougher.

Bear in mind: there’s no “excellent” strategy to meal prep. Errors occur, and that’s a part of the method. Maintain experimenting till you discover a rhythm that matches your way of life, objectives, and tastes.

With just a little planning, some favourite staples, and instruments like MyFitnessPal’s Meal Planner, meal prep can turn out to be a versatile, stress-free behavior that units you up for achievement one meal at a time.