Meal Prep 101: Batch-Cooking Basics for a Busy Week

Introduction
Meal prepping is your secret weapon against impulsive takeout orders and lacklustre nutrition. By dedicating a little time once or twice a week, you’ll have fresh, healthy meals ready to go—no more fuss over “what’s for dinner.” Here’s how to get started.

Why Meal Prep?

1. Time-Saving: Spend a couple of hours cooking on Sunday, enjoy pre-made meals throughout the week.
2. Budget-Friendly: Buying ingredients in bulk and avoiding daily takeout saves you serious cash.
3. Nutrient Control: You’re in charge of the ingredients, which means you’re in charge of macros, calories, and flavour.

Step-by-Step Approach

1. Plan Your Menu: Choose 2–3 proteins (chicken, lean beef, tofu), 2 carb sources (brown rice, sweet potatoes), and a variety of veggies (broccoli, peppers, spinach).
2. Create a Grocery List: This helps avoid wandering supermarket aisles and overspending.
3. Cook in Batches: Roast your veggies on large baking sheets, grill or bake your protein, and cook your carbs (rice/pasta/quinoa) simultaneously on the stove or in a rice cooker.
4. Portion & Store: Use BPA-free containers. Store meals in the fridge (up to 3–4 days) or freeze them if you cook for the entire week.
5. Label & Rotate: Mark containers with the date. Consume older meals first to maintain freshness.

Sample Batch-Cooking Blueprint

• Protein: 3 pounds of chicken breasts—season half with paprika and garlic, half with lemon and herbs.
• Carbs: 2 cups of dry brown rice, yielding about 4–5 cups cooked.
• Veggies: 2 trays of mixed vegetables—broccoli, bell peppers, zucchini, seasoned lightly with olive oil, salt, and pepper.

Storage Tips

• Keep Sauces Separate: Avoid soggy meals by adding sauces (like pesto or teriyaki) right before eating.
• Prep Snacks: Hard-boil eggs, chop fruit, and portion out nuts for grab-and-go snacks.

Wrap-Up
A little time upfront can save you headaches all week. Plus, meal prepping ensures you stay on track with your fitness goals without sacrificing flavour. Stock those containers, and you’ll feel like you’re cheating the system every time you open the fridge.