Meal Prep 101

Meal prepping is an amazing way to create routine and structure around nourishing our bodies. It not only gives us the ability to be more intentional with our meals but also be more intentional with the quality and sustainability of nourishment throughout the week.

I know, life can be so busy. The pressures of work, relationships of all kinds, our desire to explore our hobbies, etc can be overwhelming sometimes. Something that has helped me is to reframe my mindset around grocery shopping and meal prepping is honoring this time and space as self care time needed to nourish my body.. I know that inorder to move in line with my values each day that I need to NOURISH my body with whole foods. We are Goddesses after all (*straightens witchy flower and thorn crown*).

Meal Prep Strategies

1. Set your Goals!

Getting clear on your intentions for meal prepping will give you a solid foundation  to return to when it feels challenging or you need your reminder! Here are some questions to facilitate setting your goals:

• Why are you thinking of meal prepping?

• Ex. Saving time, being more organized, eating healthier, to reduce food waste, to improve work/life balance, to make sure you are eating enough, to improve the quality of what you are eating, etc

• How will meal prepping support your overall Life goals?

• Ex. “Nourishing my body on the daily will support my mind and mood in order to show up in my relationships in a way that is inline with my values”

2. Start small!

So often when we are cultivating new habits we want to do it all. Start with one batch meal for lunch/dinner and a breakfast or a few that you can make your choice throughout the week.

• Examples

• 1 crockpot/oven pot dish

• 1 batch of rice or quinoa

• Mason jar salads

• Breakfasts: Smoothies, oatmeal, whole grain cereal, fruit with nut butter, toast with avocado/nut butter, breakfast burrito

3. Figure out your Cooking Methods

While some kitchen appliances can make batch cooking easier, they are truly not necessary! You can start meal prepping at any time with a stove, oven, and even just a microwave. It can be easy to fall into the mindset of “oh, I don’t have this or that so I can’t meal prep”. Let me tell you, there are always workarounds! 

• Some other helpful appliances: 

• Crockpot: great for soups, stews, curries, etc. I always see them at Goodwill, or very affordable from box stores.

• Instapot: This thing Rocks. I’m not even going to lie, I am not the best at cooking rice, so this thing really saved me. It also is great for cooking dried beans!

• What meals am I creating this week?

• What tools/appliances can I use to create them?

4. Schedule a Low-Stress Shopping/Cooking day

This is so important. We want to give ourselves the time and space to plan, shop, and then cook to NOURISH our bodies! Set a day or two each week where you will shop for groceries. This can be after work or on a day off. Then, pick a day when you can set about 4 hours aside to prepare your meals. Now of course this can be on the same day, but it can be helpful to split it up if your schedule doesn’t allow for a full day.

• What day/time would be a good day for grocery shopping?

• What day/time would work for meal prepping?

5. Prep Ingredients ahead of time

One helpful strategy is to wash, chop, and store produce for use throughout the week. On days that you have some more time available you can schedule mini prep times.

Examples: Prepping veggies for stir fry, prepping veggies for snacks and dips, chopping onions and garlic for additions(keeps about 2/3 days)

• What meals am I creating this week?

• What produce do I need to prep?

6. Use the Freezer!

The freezer can be a great tool for storage and eliminating food waste. Maybe you are on that fourth day of curry and you just can’t eat it anymore. 

Option 1: You can always put batch cooked meals in a freezer container or bag and save for the next few weeks. This can be a great tool for creating your own easy freezer dishes while also saving food waste!

Option 2: Another option is to wash, chop, and freeze vegetables and fruit that are near the end of their life to use for either stir fries or broths.

7. Consider Food Spoilage Timeline

Have you ever pulled out that container of rice and it's slimy and stinky? Yupp I 

I wouldn't eat that! Most whole foods/prepared foods should be consumed with in 3 days, while some may be a bit longer.

8. Hydration!

Hydration is key! Don’t forget about preparing/planning different fun drinks 

throughout your week. There are so many ways to prepare tasty and refreshing 

infused water by using fruits and herbs. You can always use lemon which is a 

classic. I love some hot lemon water in the morning to wake up with while also 

Stimulating digestion and bringing you into the present moment. Another 

 delicious infusion is cucumber water with mint. So many yummy options!

Just Start

I find new endeavors so exciting and invigorating, but why can it be hard to start?

Maybe insecurities creep up trying to convince us that were not “ready”, that we need more time to prep.

Maybe we tell ourselves we need rest and self-care instead of grinding it out.

Maybe its that so many others are already doing it that whats the point?

The reality is, many could be doing it, and you may need rest or self-care, but you have the choice…

It could either be day one or one day.

The only person that will get you closer to your goals is you. So then, what do you say?

Do you wish to push off your dreams one more day simply to appease your pleasure and comfort seeking habitual way of life?

Or can you set a goal, create an action strategy, TAKE THE FIRST STEP, and continue on the path towards your dreams?

The beautiful part of this world and free will is that it is up to you. Whether you go for it or sit down and stay comfortable, you get to be in the presence of your choices.

It is hard to stay stuck, it is hard to move forward. It is hard to rest, it is hard to work. It is hard to be fit, it is hard to be fat. It is hard to choose healthy options, it is hard to eat junk. Both sides of the coin are hard, its just the consequences that you have to deal with.

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REFLECTIONS

Why do you do what you do? (write this one down and stick it to your fridge. If you don’t know now, ask yourself daily until you do)

What are your top 5 values? (write these down, stick them to your mirror to remember who you are)