Major points:

Meal Prep involves preparing meals for several days in advance.
It helps to plan the entire menu for the upcoming week and shop for all necessary ingredients at once.
The implementation of Meal Prep is flexible and can be tailored to individual needs and daily routines.

You would like to cook fresh meals, you generally enjoy cooking, but in a hectic daily schedule, there is simply no time for it. Between work, hobbies, volunteering, and friends, time at home is already limited, and when you finally get home, you lack the energy to spend hours in the kitchen.

If this sounds familiar, then meal prep might be for you!

What is Meal Prep?

Meal Prep is short for meal preparation.

It involves planning and preparing meals on specific days so that you can save time on other days. The goal is to prepare balanced and fresh meals with manageable effort.

In times of vast food choices, supermarkets on every corner, and a flexible society, shopping and eating habits have become more spontaneous. Many people shop multiple times a week, decide on the spot what they want to eat, and sometimes meet friends for impromptu dining or cooking. While this spontaneity is enjoyable, it can also be stressful. Multiple shopping trips consume time; you are hungry but do not have any ingredients to cook; or you know in the morning that you will come home hungry in the evening and still need to cook. This can dampen the joy of eating and cooking.

This is where Meal Prep comes into play. By planning your week and anticipating such situations, you aim to avoid these stressful moments. Essentially, Meal Prep is “organized cooking” and is not a new concept. It is something your grandparents likely did; it just has a trendy name now.

Meal Prep tips

Meal Prep can look different for everyone. You can experiment to find strategies that work for you. Here are some tips to get you started:

Schedule a day each week to plan the upcoming week. Check your calendar: which days are typically busy, and which are more relaxed? On which day can you shop, and on which days can you set aside time to cook and prepare meals for other days?
Write a shopping list for the entire week. The goal is to shop only once a week.
Cook double portions so you have leftovers for the next day.
Coordinate ingredients in your weekly meal plan and combine preparation steps for multiple days. For example, wash all the salad at once instead of one portion at a time, so you only have to do it once and have quick salad options on other days. Or cook double the amount of potatoes one day and make potato salad the next.
Prepare salad dressings in larger quantities. Store the dressing separately from the salad to keep it fresh longer. When you are ready for salad, just grab the washed greens and pre-made dressing from the fridge for a quick meal.
Wash fruits and vegetables right after shopping. Washing everything at once is less effort, and having clean produce ready makes it more likely you will eat it.
Take cut fruits or vegetables with you. Sliced fruit is easier to eat, and who has not carried an apple to work all week without eating it? Alternatively, choose fruits and vegetables that are easy to eat without prep, like cherry tomatoes, grapes, or berries.
Prepare home-cooked meals that freeze well in larger quantities. You can quickly thaw these on busy days.
Keep one or two ready-made frozen meals in stock for days when you do not have time or energy to cook. Many brands now offer frozen meals without added flavors, making them suitable for Neatic.
Set aside one day each week to use up leftovers. This will reduce the risk of food waste due to expired products. If there are no leftovers, it is a good day to raid your freezer.

Benefits of Meal Prep

For those who enjoy planning and find comfort in a structured week, Meal Prep can be a great support. It saves time by reducing shopping trips and allowing for efficient preparation.

Planning and intentionally preparing your meals can help you maintain a regular eating routine. If you have a prepared meal ready, you can heat it up immediately and avoid reaching for unhealthy snacks or sweets to curb initial hunger while cooking.

Meal Prep can also save money, as having prepared meals makes you less likely to buy something from the bakery for lunch or pick up takeout on the way home from work.

Importantly, Meal Prep is flexible and can be tailored to your personal routine. If planning your entire week feels restrictive and leaves no room for flexibility, adjust Meal Prep to suit your needs and make sense for you.

What does Neatic recommend concerning Meal Prep?

Meal Prep combines well with Neatic. Continue to check for added flavors, sweeteners, and sugar when shopping, and your Meal Prep week will align with the Neatic principles.

We wish you a good appetite!