Meal prepping, or preparing multiple meals in advance, has become an increasingly popular way to save time and eat healthier. By cooking large batches of food on designated days, you can have pre-portioned meals ready to grab and go throughout the busy work week. But when are the best days to do this prep work? The answer depends on your personal schedule, lifestyle, and meal planning approach. In this article, we’ll go over the pros and cons of different meal prep days and provide tips to determine which options work best for your needs. Read on to learn how to maximize your time in the kitchen!
Should you meal prep on weekends or weeknights?
One of the first decisions you’ll need to make when planning your meal prep is whether to cook on weekends or weekday evenings. Here are some factors to consider:
Weekends
Cooking on Saturday or Sunday can work well if:
– You have more availability and energy on weekends
– You tend to be busier on weeknights
– You like getting your prep out of the way so weeknights are free
– You don’t mind eating the same meals for up to 5-7 days
Potential downsides to weekend prep:
– Food may not taste as fresh by end of the week
– Your schedule/energy level may fluctuate week to week
– You lose flexibility to prep different meals each night
Weeknights
Prepping on one or more weeknights could be a better fit if:
– You have more energy after work than on weekends
– You prefer fresher tasting meals later in the week
– Your weekend schedule tends to vary a lot
– You like variety and prepping different meals
The main challenge with weeknight prep is finding the time and energy if you have a busy schedule. You may need to prep in batches over multiple days.
What’s the optimal number of meals to prep at once?
In addition to deciding when to prep your meals, you’ll need to determine how many meals to make in each prep session. Here are some guidelines:
– 3-4 meals: A good starting point if you’re new to meal prepping. Allows for some variety while minimizing food waste.
– 5-7 meals: Can work well for those with stable weekly schedules. Allows prepping just 1-2 times per week.
– 8-10+ meals: Best for seasoned meal preppers with additional freezer space. Allows maximum convenience but less variety.
No matter how many meals you make, it’s important to store and reheat them properly to last throughout the week. Make sure to cool meals quickly before refrigerating or freezing. Divide meals into individual airtight containers.
What are the best days to prep specific meals and cuisines?
You can optimize your prep days further by choosing certain meals and cuisines based on when you’re cooking them. Here are some suggestions:
For weekend prep
– Heavy comfort foods like casseroles, soups, chilis – Their hearty flavors hold up better over 5-7 days
– Baking dishes like lasagnas, enchiladas – Ovens are often more accessible on weekends
– Foods that reheat well like curries, stews, pastas
For weeknight prep
– Lighter or fresher fare like salads, bowls, sandwiches – Best consumed within 3-4 days
– Quicker cooking items like fajitas, stir fries, skillet meals
– Cuisines like sushi, poke bowls, ceviche – Raw ingredients are fresher tasting
Any day
– Versatile proteins like chicken, turkey, tofu, eggs – Work in many different recipes
– Hearty greens like kale, spinach, broccoli – Retain texture all week
– Rice, quinoa, legumes – Hold up well and add bulk
What are the best foods to prep to save time?
Maximize your time savings by focusing on foods that require longer prep or cook times but reheat well throughout the week. Some top options include:
Proteins
– Roast whole chickens, beef roasts, pork loins
– Grill or bake batches of chicken breasts, burgers, sausages
– Cook big pots of beans or lentils
Grains
– Make quinoa, rice, farro in bulk
– Prep baked potatoes or sweet potatoes
Veggies
– Roast sheet pans of seasonal veggies
– Clean and chop vegetables for easy cooking/assembling later
Miscellaneous
– Bake large casseroles, lasagnas, enchiladas
– Cook big pots of soup, stew, chili
– Make versatile sauces and dressings
How can you get motivated for a full day of meal prep?
Spending hours cooking on your precious weekend or weeknights may not always sound enticing. Here are some tips to get motivated and make your prep sessions go smoothly:
– Invite friends over to prep together – Turn it into a fun social event
– Put on your favorite music, podcasts or shows
– Sip on some wine or beer as you cook
– Do any chopping, marinating the night before
– Refer back to your meal plan and recipe to stay on track
– Set mini goals and take breaks as rewarded
– Visualize how nice it will be to have prepped meals all week
– Change up your environment by prepping outside if possible
What tools and appliances can streamline meal prep?
Having the right kitchen tools and appliances can make your meal prep faster and easier. Here are some of the most helpful gadgets:
– Instant Pot/electric pressure cooker – Cook foods quickly hands-free
– Slow cooker – Prep ingredients then let it simmer unattended
– Immersion blender – Puree soups and sauces right in the pot
– Food processor – Chop and shred ingredients in batches
– Mandoline slicer – Quickly and uniformly slice fruits and veggies
– Mini prep bowls – For chopping multiple ingredients simultaneously
– Vacuum sealer – Keeps prepared foods fresh longer
– Freezer packs – Maintain safe food temperatures in bags/containers
Investing in some of these items can really streamline your process and allow you to prep recipes more efficiently from start to finish.
Sample weekly meal prep schedule
To give you an idea of how to organize your prep, here is a sample weekly schedule:
| Day | Prep Tasks |
|---|---|
| Saturday |
|
| Sunday |
|
| Monday |
|
| Tuesday |
|
| Wednesday |
|
As you can see, the bulk of the cooking happens over the weekend, leading to quick and easy assembly or reheating during the busier weeknights. You can always modify and adjust the schedule based on your needs and preferences each week. The key is having components ready to go for fast, healthy, homemade meals without the repetition of daily cooking.
Tips for saving time cleaning up after meal prep
Cleaning up after cooking batches of food for the week can be a daunting task. Here are some strategies to streamline your cleanup time:
– As you prep ingredients, put them directly into storage containers to avoid extra dishes
– Use paper plates and disposable cutlery instead of having to wash lots of dishes/utensils
– Clean as you go so messes don’t accumulate and dry out
– Immediately wash pots, pans, appliances after using so food doesn’t cake on
– Soak tough dried-on messes while you continue prepping
– Recruit help from family members to tackle washing or drying dishes
– Listen to music, podcasts or audiobooks to make cleaning more enjoyable
– Wash vegetables efficiently in a large bowl rather than individually
– Rinse or wipe down surfaces before food dries and sticks
– Take breaks as needed so clean up doesn’t feel like one huge task
Putting some of these habits into practice will allow you to maintain sanity and not spend all your time cleaning the kitchen after meal prepping!
Preventing food waste when meal prepping
One potential downside of cooking large batches of food is dealing with leftovers that go bad before you get a chance to eat them. Here are some tips to minimize waste:
– Start small until you know how many portions you really need
– Freeze meal-sized portions immediately to prolong shelf life
– Prep primarily recipes that freeze and reheat well
– Avoid prepping perishable ingredients too far in advance
– Label containers carefully with dates and contents
– Eat oldest meal prepped foods first
– Get creative using leftovers in other recipes
– Don’t overbuy ingredients – only purchase what you need for planned meals
– Rotate contents of refrigerator and freezer to use things up
– Don’t wait too long to throw away spoiled or questionable food items
Planning out your recipes and amounts carefully and storing food properly will help reduce the chances of ingredients going to waste. Don’t be afraid to repurpose leftovers into new dishes too!
Using meal prep to eat healthier
One of the major benefits of meal prepping is that it allows you to have total control over what goes into your meals. Here are some ways to leverage prep to improve your nutrition:
– Prep nutrient-dense foods like whole grains, lean proteins, vegetables
– Practice portion control by prepping single servings
– Prepare healthy snacks like cut vegetables, hummus, boiled eggs
– Avoid frying; instead roast, bake, grill, or sauté with healthy fats
– Limit processed ingredients – stick to whole foods
– Prep dressings and sauces from scratch to avoid added sugar
– Drink more water by preparing infused water ahead
– Substitute less healthy ingredients for healthier ones
– Add more vegetables through sides, salads, veggie-packed soups
– Control sodium content by limiting canned, frozen, and packaged foods
Putting thought into the recipes you select and ingredients you buy is key to ensuring your meal prep leads to better eating habits over the long run.
Does meal prep get boring? How to keep it interesting
It’s no secret meal prepping can start to feel repetitive after weeks of eating the same rotations of meals. If you find yourself getting bored, liven things up with these ideas:
– Explore new cuisines – Indian, Thai, Korean dishes often prep well
– Theme your prep days – Taco Tuesday, Meatless Monday, etc.
– Use seasonal produce to make dishes feel fresh
– Try new marinades, spices, herbs and sauces for variety
– Combine familiar ingredients in new ways
– Alternate complex recipes with simple ones
– Add mix-ins like seeds, nuts, shaved cheese before eating
– Change up how you use leftovers – tacos, salads, pizzas, etc.
– Take photos of finished dishes to break up visual monotony
– Invite friends over for a group cooking session
– Read food blogs and cookbooks for new recipe inspiration
Keeping your meal prep rotations interesting will ensure you actually look forward to eating the foods you’ve prepped. A little creativity goes a long way!
Conclusion
Figuring out the optimal schedule and approach for meal prep requires some experimentation to see what works best with your lifestyle. Prepping on weekends or a few weeknights can both have advantages. The keys are choosing recipes wisely, prepping in appropriate bulk batches, and incorporating variety so meals feel fresh throughout the week. Using meal prep to improve nutrition and reduce food waste are also essential. With some thoughtful planning and a few handy kitchen tools, you can make meal prep an easy, efficient, and even fun part of your routine. The convenience of having ready-to-eat homemade meals waiting for you will make the initial time investment worthwhile.