Planning meals is unique to every family and changes week to week depending on time and budget.
Eating out and ordering delivery is convenient, but costs can add up quickly. Additionally, you lose nutritional control. Frozen meals are also convenient and sometimes more cost-effective, but are typically higher in sodium, fat, and sugar. Depending on the food, they can lack flavor or appeal over other options. Other choices, like meal kit delivery services are very popular for their convenience and quick cook times. Although they may be more nutritious, you are limited to their menu and price point. Meal kit delivery may save on time and food waste, but is one of the most expensive options.
Food prep has become the plan of choice for many with benefits of cost savings, personalized menus, reduced food waste and more nutritious foods. There are 3 approaches to food prep, each with its own advantages!
Pre-portioned is the method most people imagine when they think of meal prep. This method involves preparing all ingredients, cooking a complete meal, and combining the foods into containers as a finished meal. This method can be less flexible and more time consuming than the others and may lack variety since each container will be the same.
In batch cooking, you’re still preparing and cooking all of the ingredients, but then they are stored separately. This means more variety and mix-and-match options! This means the same veggie could be used as a traditional side to your protein for one meal, as a salad topping at another, and a wrap filling for a third! This method makes more food less often and saves you time and effort during the week.
This one is exactly what it sounds like! You will plan out your food for the week, and shop ahead of time, but you will cook at each meal. This method does take more time and energy as you prepare and cook more often, but it may provide more flexibility and better flavors since it’s freshly prepared!
Time-saving tip: When planning and shopping, opt to use some ready-made items, such as pre-chopped veggies or a prepared sauce!
The most successful meal prep is the kind that is consistent. Your method may be one of these options or a combination of all three. Find a method that works and provides enough flexibility for your everyday life.
Jill Woodward is a Registered Dietitian Nutritionist and a Nutrition Education Specialist. She has a Master’s in nutrition and dietetics and has worked in a variety of settings including hospitals and outpatient clinics. Jill has also worked with fortune 500 companies across the US on developing a culture of health in their corporate environments. Jill enjoys seeing people achieve their chosen health and wellness goals. Her evidence based approach helps individuals reach their goals as part of their unique lifestyle to successfully sustain their healthy habits.
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