Meal Prepping Basics

As we age, responsibilities only compound, packing our schedules even fuller. This leads us to habits of unbalanced meals or easy-to-reach canned and frozen food options. Meal prepping helps ensure that the meals served are healthy and balanced. Furthermore, meals can target health goals, whether it be gaining muscle, or feeling energized.

• Meal tracker
• Dry erase board
• Dry erase marker
• Paper
• Pencil
• Cookbooks
• Shopping list
• Paper and pencil
• Notes app on phone
• Ingredients
• Masking tape
• Mixing bowls
• Pans
• Permanent marker
• Plastic containers
• Pots
• Spatula
• Stirring spoon
• Stove
• Toaster oven, or oven

Decide how to track what meal goes with what day.

I bought a days of the week dry erase calendar that allows me to write down what is being eaten for every meal. Others may find a paper and pencil easier or create their own template.

• Cookbooks
• Meal recorder
• Dry erase board and dry erase marker or pencil and paper

Make note of what dishes sound good.

Decide what recipes go for which meal.

Record every item each recipe calls for as well as the quantity or weight. You can use paper or the notes section of your phone.

Check all storage areas, fridge, and cupboards to ensure that you do not buy anything you already have at home.

Before bringing home all of the food that is being prepped, make sure there is room in the fridge for the meals to go once made.

Buy groceries. It does not matter how you shop, whether in person, pick-up, or delivery.

Sort groceries into what meal each ingredient goes with.

• Aluminum foil
• Masking tape
• Mixing bowls
• Pans
• Permanent marker
• Plastic containers
• Pots
• Pans
• Spatula
• Stirring spoon

Choose a recipe to start with and begin following directions.

I start with that night's dinner.

Start cooking.

I wait until the time I want that meal as some dishes are best fresh.

Take the permanent marker and write on masking tape what day and what meal each item is. Then rip the piece of tape off and place it on the meal’s lid.

1/2 tells me that the container is number one of two containers.

Place the cooked or uncooked food in the labeled container for storage.

Place labeled and filled containers in their designated spot in the fridge.

Take out the scheduled meal. If it needs to be cooked, now is the time. If things are already cooked, reheat as desired and enjoy!

• Take note of the hyperlink or page number the recipe comes from for easy access later.
• If you choose to cook, see what dishes can be put in the oven at the same time.
• While waiting for things to preheat or cook, start prepping easy items (like sandwiches) or washing dishes.

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