Meal preparation, or “meal prep,” is a fantastic strategy for anyone aiming to adopt a healthier diet. It involves planning and preparing meals in advance, making it easier to stick to nutritional goals and save time and money. This comprehensive beginner’s guide will teach you everything you need to know to master the art of meal prep for healthy eating.

The first step to successful meal prep is planning. Decide on a specific day each week to sit down and plan your meals for the upcoming days. Consider your nutritional needs and goals, and choose recipes that align with them. Make a grocery list of all the ingredients you’ll need, checking your pantry and fridge to avoid unnecessary purchases. When starting, opt for simpler recipes with fewer ingredients, and don’t be afraid to repeat meals; consistency is key when establishing a new habit.

Once you’ve planned your meals, it’s time to go shopping. Stick to your list to avoid impulse purchases, and try to shop during quieter times to reduce temptation and make the experience less overwhelming. When you get home, organize your groceries, and prepare your workspace. Clear your counters, gather your utensils and appliances, and ensure your recipes are within easy reach. Before handling any food, be sure to wash your hands thoroughly with soap and warm water for at least 20 seconds.

Now, it’s time to cook! Start by chopping all your vegetables and other ingredients, grouping those that will be used together. Multi-task by boiling eggs or potatoes while chopping, or baking your proteins and roasting your veggies simultaneously. Portion your meals into airtight containers, clearly labeling and dating them. Most meals will last 3-4 days in the fridge, but you can also freeze meals for up to 3 months. A good rule of thumb is to prepare enough food for the upcoming week, so you don’t overwhelm your fridge or freezer.