What’s the secret on how to meal prep?
Meal prep has become sort of a phenomenon in the last decade. Part of this is due to how online communities be it Youtube, Instagram, Twitter and Facebook have made it easier to share and self-publish content related to health.
Despite our intentions to be more health conscious, we’re also working harder than ever before, claiming our leading source of stress stems from employment. The majority of us spend our days at a full time job, so it’s no wonder that when it comes to adequate, nutritious meals, we fall short. That’s where meal prep comes in.
There’s certainly a number of meal kits and food subscription boxes you can purchase. These meals come with a little bit of prep and are delivered right to your door. All you need are the utensils, and necessary appliances to follow a few simple steps to get it from package to plate. As convenient as this may sound, it doesn’t necessarily outweigh the costs. I’ve found ways on how to meal prep that are less expensive and don’t lack in nutrition – even surpassing those that are ready-made.
I always start by making a big batch of grains Sunday morning the day before.
Start with starches or grains. They’re nutrient dense and provide the foundation to your dish. I’ll rotate between brown rice, farro or even couscous. A component plain on its own, leaving the rest up to you and the option to clean out random ingredients from the fridge. I buy from the bulk food bins what I can at my local co-op. A pound of quinoa costs me $2.99 whereas just twelve ounces would be three times more if I purchased name brand. A quarter cup serving would be approximately sixteen cents.
Next I’ll make an oil based dressing. The least expensive oils will certainly suffice, but won’t be as flavorful. Since this is going to make the most impact on your dish, you’ll want to pick a fairly decent label of oil. One tablespoon of decent olive oil will come to approximately twenty-five cents.
Then add some acidity like balsamic vinegar. Other combinations include dijon mustard, tahini or a squeeze of lemon. Don’t be afraid to play around with flavor profiles. Learning how to meal prep is part of the experience, so remember to give yourself a break if you start to feel overwhelmed.
Next is protein. Lately I’ve been loving goat cheese for its creaminess and tart flavor. It pairs well with other earthy ingredients like roasted butternut squash or carrots. You’ll find that it’s a bit more pricey, but a little goes a long way. Half an ounce of goat cheese per serving costs me roughly fifty-six cents. Other wallet friendly options include eggs or canned tuna.
If you’re like me, your lunch needs crunch and a bit of sweetness. More often than not, I choose to go with nuts and dried fruit. It’s a great way to pack more nutrition into your diet while stretching your dollar at the same time. I can buy a pound of almonds from the bulk aisle for $9.79. That, compared to a one ounce bag of Doritos from the vending machine, has three times more protein and four times more fiber per ounce – for less than half the price.
Regardless if you decide to meal prep your lunches or dinners, shopping for bulk foods is an economically and environmentally smart option. It’s how I’ve been able to keep my health (and dollar) on track.