Stress free meal prep ideas to save time and money!  How to create a weekly menu, budget friendly tips and healthy meal prep I’ll show you it doesn’t have to be complicated.

If you’re looking to save both time and money when it comes to food, then meal prepping might just be for you!  We’re all busy and getting busier right?  To-do lists get longer not shorter, while the days get shorter not longer. And do you find yourself in a never ending cycle of what to eat or have neither the time nor inclination to cook from scratch every single day?

But I know, meal planning, food prep, well, it can all seem overwhelming when you first start. How do I plan? What can I prep?

What IS meal prep?

Basically, meal prepping is exactly what it says on the tin ie preparing food or meals in advance so that they’re either in the fridge ready to go or are a few simple steps away from being a prepared meal. Let’s break it down further.

Ingredient prep – this is where the basics are prepared ahead of time. Vegetables and fruits are washed, chopped and stored. Components (eg tofu, tempeh) are marinated and left to soak up all the flavour until needed. This cuts time later in the week preparing the meals.

Freezer meals – meal elements (eg sauces, vegetables etc) or entire meals are prepared and stored in the freezer. Thaw before cooking the ingredients or reheating the meal.

Full meal prep – this is where the meals are cooked then stored in the fridge, usually for a 5-day working week. All meals can be prepared this way (I’ve included some recipe ideas further down the post). And it usually means spending a couple of hours one day for preparation, then literally taking the food out of the fridge to eat or reheat the rest of the week.

Batch cooking – this is something I do a LOT for myself. It involves cooking a large batch of meal components like vegetables and sauces, then keeping them in the fridge or freezer.  I then take those components and, with simple twists, create several different meals with them throughout the week.

What are the benefits of meal prep?

In order to prep you have to plan.  I’ve written a whole post about how to meal plan right here.  So if you’ve never meal planned nor food prepped then start there.

Both save time. With a little planning, organisation and practice you can get a whole weeks worth of meals and snacks prepared in a couple of hours.  Better than preparing or cooking from scratch (and all the washing up) every meal time right?

Both save money. When you plan what you’re going to eat and have it all prepared in advance, you’re less inclined to buy unnecessary ingredients when you shop. You’ll also avoid resorting to take aways.

It’s just healthier. By planning your meals and preparing your food, it’s MUCH easier to stick to dietary goals. You’ll have healthy ingredients and meals ready to go rather than relying on overly processed foods or unhealthy snacks.

Less stress. Because you’ve planned, you’ve got one less thing on your proverbial plate.

How to meal prep

Start by planning.

• If you’re new to this, start small. Don’t try and create a whole weeks worth of meals or you’ll be cooking all day for it. Plan for just one meal for a week (eg breakfast or dinner).
• Factor in what you’ve got in your calendar for that week – meals out etc. Try to use up what you already have – it’s good to do a quick inventory before you start so you know what’s about to expire or you have a lot of. This will save money when it comes to shopping so you don’t waste anything or buy duplicates.

If you want a done for you evening meal plan with full, exclusive recipes, shopping list, nutritional info and step by step guide to batch cooking then click here.

Don’t overcomplicate.

• If you’re planning for 5 days worth of meals, you don’t necessarily need different recipes for each one. For example, even though I live alone, I still cook for two people and use the leftovers for another dinner or lunch. You don’t have to eat them consecutively – have one on Monday and the next on Thursday. That way it feels less repetitive. And if I’m cooking a big pot of something I’ll make double so I’ve got something for the freezer too, saving time for another week!
• Don’t try and cook all new recipes, try one out along with your favourites and build your repertoire!

Make a shopping list

And check it twice 😉  Don’t forget to add your staples like pet food and toilet roll!

The cooking / actual meal prep bit

• Write a rough guide of what you’re going to cook and in what order. What will take the longest to cook? Start with that. Can things be roasting in the oven while you prepare something that is cooked on the stove (or vice versa)?
• Have your recipes ready and to hand so you’re not searching for them while trying to cook.
• Have a large bowl for all your veg peelings and anything else that can be composted.
• I also like to get any pantry/dry ingredients out so I’m not rummaging in the cupboard mid recipe – this will depend heavily on kitchen space though.
• Enjoy the process. I can’t stress how important this bit is. Put your favourite tunes or a podcast/audio book on. Have you ever watched Nigella cook? Always with a smile on her face, I PROMISE you it makes such a difference.

Storing your prepared food

I’ve been known to keep my granola in an old ice cream tub. I do love a mason jar for my overnight oats though. Even if I am just eating it at home, alone. Other than being relentlessly observed by the dogs obvs.

And you’ll definitely want storage containers that have tight fitting/leakproof lids such as these. They definitely help keep food fresh for longer. Plus they look pretty/Instagram worthy in your fridge

Most importantly is to allow the cooked food to cool completely before putting it in the fridge. Put in several containers of warm food and you’ll raise the temperature which could lead to spoiling whatever else you have in there.

Meal Planning and Food Prep FAQ’s

1.  How can I keep my prepared food fresh?

• Use storage containers that have tight fitting/leakproof lids. This really does help keep food fresh for longer.
• Label and date your meals to keep track of when it was prepared.
• Cool everything before putting in the fridge.

2. What are some tips for successful meal planning?

• Use versatile ingredients – ones that can be used in multiple different recipes to save time, money and storage space.
• Incorporate variety by planning a mix of different meals to keep things interesting and less repetitive.
• Stay flexible. Life is gonna happen so be prepared to adjust your meal plan if needed.

3. How can I simplify my meal prep routine

• Start simple and build gradually. Instead of trying to do a full week’s worth of food, start by just prepping one or two meals or components. Then increase what you do as you get more comfortable.
• Create a go-to list of meals. Meals that you know, love and are tried and tested. Food the whole family enjoys. Also keep a list of staple ingredients you use regularly.
• Plan it out and schedule in time to prep.
• Be flexible about what meal prep means. I doesn’t have to be preparing all meals in advance and could just be getting veggies washed and chopped or making a tray of healthy snacks.

4. What are some creative ways to enjoy meal planning and prep

• Batch cook. This is always a winner for me.  I prepare a large amount of something then use that base throughout the week with simple twists to make different meals so you don’t feel like you’re eating the same thing over and over. I have a full guide with step by step instructions, recipe, shopping list and more in my summer meal plan.
• Have themed days – taco Tuesday, seasonal spotlight Saturday, Netflix Friday.
• Get everyone involved in some way, even if it’s suggestions on what they’d like to eat that week.

Some what to cook ideas

If you want a done for you evening meal plan with full, exclusive recipes, shopping list, nutritional info and step by step guide to batch cooking then click here.

Breakfast Meal Prep Ideas

Healthy Breakfast Cookies – simple, chewy and oaty. Oh and a good one to get the kids involved in making. Great for snacks too.

Blueberry Streusel Muffins – freezer friendly, can swap in all sorts of fruit – raspberries, strawberries, dried fruit.

Chocolate and Strawberry Baked Oats – quite possibly my most made breakfast for myself. I eat at least some variety of baked oats weekly. Make a couple of trays while you’re at it as these are very freezer friendly. Warm in the microwave and add a dollop of vegan yoghurt for a whole dessert for breakfast vibe.

Lunch Prep Ideas

Cheese and Onion Pie – I love this pie, another friend for the freezer. Serve warm for dinner with steamed veggies and use the leftovers with a salad for lunch.

Pasta Salad – so adaptable.

Smoked Applewood and Herb Scones – a tastier alternative to a sandwich! I love these spread with a bit of plant butter and a huge crisp salad on the side

Dinner Meal Prep Ideas

Vegan Chicken Katsu Curry – such a versatile base, serve with rice and your favourite vegan protein

One Pan Cauliflower Cheese – with a twist! All cooked in one pan too. Can be prepared ahead of time then baked fresh.

Butternut Squash Pasta Sauce – packed full of veg the kids/fussy eaters need never know about

Easy make ahead snacks and desserts

Basbousa – so easy to make but a hit with everyone who tries it! It’s rich and sweet so you only need a small portion!

Lemon and Blueberry Baked Donuts – healthier than their fried counterparts and deliciously squidgy. Another good one to keep on hand in the freezer.

Peanut Butter Oat Bars – one of my favourite snacks, good fats, good carbs and no refined sugar. A great afternoon pick me up. If they last that long they keep very well in the fridge for a couple of weeks.

Got any questions? Drop me a comment!

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