How long should meal prep take?

How long does it take to meal prep? Well, this will depend on the number of meals you are prepping at once and how complex each recipe is. It typically takes around 30 minutes to 4 hours to make a week's worth of meals.

biointelligentwellness.com - How to Meal Prep? – A Complete Guide for Beginners

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5 Simple Steps to Successful Meal Prepping

Meal prepping can seem challenging, especially if you are doing this for the first time. But it does not need to be. Here are five easy steps to meal prep like a pro:

Step 1 – Plan Your Meal Prep

Preparation, they say, is the key to success.

A little planning can go a long way in ensuring you have a successful meal prep, especially while on a diet. Aside from making cooking things easier, meal planning can also help improve your health. A study conducted in 2017 has indicated that individuals who plan out their meals are more likely to have a better food quality and less likely to be obese.

Here are the most important things to consider when planning your meals:

First off – decide when you would like to prepare your meals

Choosing when to cook is one of the most crucial steps in meal prepping. This timing is essential because you may be already very busy – dealing with work, school, house chores, family commitments, not to mention doing something for yourself. Making meals from scratch every day is another challenging task to include in your long list of things to do. The best thing about meal prepping is that it takes a small amount of time every week. You can choose any day or days that work best for you! Many people find it easier to meal prep on a Sunday evening and purchase ingredients a day before. There are more convenient ways to get your shopping done, such as complimentary grocery store pick-up services or shopping and delivery services like InstaCart.

Why do Sundays work well for most people?

Sundays work well because that is when most people are likely to have a little more free time. Making your meals on a Sunday also gets you ready for the workweek. It will help you get off on the right foot and give you a dose of momentum to see you through the week. However, the most crucial thing is to choose a time that suits you. If you treat meal prep like it’s essential, it is more likely to become a habit, and you will begin to see those extraordinary results very soon.

Secondly – choose the number of meals and kind of meals

Deciding the number of meals to prepare and what each meal should include can be difficult. It’s best to choose which meals you want to cook and which meal-prepping method suits you. Also, you should check your calendar to know how many breakfasts, lunches, and dinners you’re going to need for the forthcoming week. There are excellent resources for meal ideas, meal planning, and even applications that can help you figure what to prepare. Truthfully, most adults rotate through 10 lunch and dinner ideas in their daily life so adding a few more ideas will help create variety. Also, as mentioned before, mixing the methods (fresh preparation and freezing meals) can help you develop flexibility and variety. Make sure to consider the times you may eat away from home, i.e., while on dates, at brunch with friends, lunch meetings with colleagues, or at business dinners. When choosing the meals to prepare, it is good to start with a few recipes that you are already familiar with and know you enjoy. This familiarity will make planning your meals easier. Avoid selecting just one recipe for the entire week because the lack of different kinds of food can cause boredom, prevent your body from getting all the nutrients it requires, and even slow down your progress if you are on a diet. Instead, you should choose meals containing familiar and new veggies prepared in a variety of different ways. For those on Ideal Protein Diet, once you transition to phase 2 and 3, you will add in complex carbohydrates such as legumes, sweet potatoes, and quinoa. Another good way to add variety is by incorporating a vegan or vegetarian meal into the mix and using your Ideal Protein foods, such as soups, to meet your protein requirements.

Finally – ask yourself: do you have all the things you need to get started?

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You don’t need a fully-equipped, state-of-the-art kitchen to cook meals at home. Here are some basic things you will need to make your meal prep easier:

Pans/pots

Heat: oven, stove, pressure cooker or Instant Pot, toaster, microwave

Knife

Measuring cups

Measuring spoons

Cutting board

Containers

Foil

Spatula

Food thermometer

Pantry + Grocery Basics

: chicken, eggs, beef, wild salmon, sardines, tofu, see your allowed proteins list for more ideas. Non-starchy veggies : Broccoli, spinach, kale, leafy greens, cucumber, ginger, pepper, Brussel sprouts, cabbage, cauliflower, garlic, eggplant, and zucchini. : Broccoli, spinach, kale, leafy greens, cucumber, ginger, pepper, Brussel sprouts, cabbage, cauliflower, garlic, eggplant, and zucchini. Unsaturated oil/vegetable oil : Coconut oil, olive oil (regular and extra virgin), and avocado oil. : Coconut oil, olive oil (regular and extra virgin), and avocado oil. Seasonings: Spices, salt, pepper, dried herbs For those not on a low carb diet or Ideal Protein Phase 1, you’ll also want to add Grains/starchy veggies: Quinoa, brown rice, wild rice, sweet potatoes, plantain, corn, pumpkin, pasta, buckwheat, squash.

Step 2 –Select Your Meal Prep Containers

Your choice of container is an important thing to consider, whether you intend to eat at home or while on the move. There are many essential factors you may easily overlook when choosing the proper meal containers. To select the most suitable meal prep containers, you need to ask yourself whether you will eat your meals cold or hot. Glass containers: Glass containers will be the best option all around, especially if you’re planning to reheat your meals in the oven. These containers are very strong and react well to heating. Additionally, storing foods in glass keeps them the freshest and allows you the flexibility of putting them in the fridge, freezer, microwave, or even the oven. BPA-free plastic or glass containers: If you need to microwave your meals, it’s best to choose glass or BPA-free plastic containers to prevent leaching. This distinction is important because research has shown that the chemical used in making certain plastics seep into drinks and foods. These chemicals can negatively affect the brain, blood pressure, and prostate. Metal containers: Metal containers are a great option if you are not sensitive to metals and want to eat your meals cold and not reheat them. Note: it’s not safe to microwave meals in metallic containers because metal deflects electromagnetic waves away from the food, which can lead to uneven heating, damage the oven, and cause a fire hazard.

The Size of the Container Matters…

Meal prep containers are available in different sizes and shapes. The most crucial thing is to get a container that suits you and your present goals. Choose a container that’s not too small to make you undereat and not too big to result in overeating. Look for something in between. Meal prep containers that are 2-3 inches deep, 6-9 inches long, and 6-9 inches wide work well for most people.

Below are some meal prep container options you may want to consider:

Pyrex Glass Containers with Lids:

Quick summary: We recommend choosing containers that are 2-3 inches deep, 6-9 inches wide, and 6-9 inches long. Metal and glass containers are usually safe to place in the oven. Don’t ever put metal containers in the microwave. BPA-free plastic containers are travel-friendly and safe to put in the microwave. Portioning your food won’t be difficult since you have already selected your containers. Especially on Ideal Protein’s phase 1 diet or weight loss plan, you need to consider your portion sizes before cooking to meet your daily requirements. This visual imagery is also a helpful skill to help you estimate portion sizing when you are in situations where measuring isn’t realistic. Later, when you are in maintenance (Ideal Protein Phase 3), it will help you create nutritionally balanced meals. This strategy will also make it easier for you to figure out what to buy, preventing food wastage and saving you a lot of money. While on Phase 1 of Ideal Protein, you will closely follow the dietary guidelines, making sure you consume all of your protein and veggie requirements and don’t skimp on your green salads.

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Measuring with a scale and measuring cups is advisable, but you may also use a handful as a cup equivalent and your palm size and thickness to represent 4oz of protein.

For a Breakfast Meal:

A lot of people like to eat small portions of food at breakfast. Unless you are doing intermittent fasting, it will be good to choose a healthy breakfast, as this will help you maintain energy levels and appetite all through the day. Most people who diet get worried that if they start eating, it will be an out-of-control eating day, but that isn’t actually the case. Those that eat breakfast are less likely to overeat or snack later in the day. Also, your metabolism is fastest in the morning, so giving your body what it needs when it needs it is a great strategy to sidestep fat storage. Ensure that you add good sources of fiber-rich foods, protein, and healthy fats to make you feel full for longer.

For a Lunch or Dinner Meal:

Fill 25% of your container with protein, another 25% with starchy vegetables/grains, and the remaining 50% with salad greens or non-starchy vegetables. Also, you may use your hand as a reference when portioning meals. If you are using poultry, fish, or meat for protein, a great portion would be the size of your palm. For starchy veggies or grains, the size of your fist will be a good portion. Leafy greens and non-starchy veggies are rich in minerals and vitamins but contain low amounts of calories. You can fill the rest of the container with as much as you want. Healthy fats can be added to the meal by using oils in salad dressings or during cooking. Avocados, seeds, nuts, and oily fish are also good sources of healthy fats.

For a Phase 1 Lunch or Dinner Meal:

Fill 50% of your container with approved vegetables, 25% with your approved protein, 25% green salad and a touch of olive or other approved oils. Once in maintenance, health experts advise that 45 to 65% of your daily calories should be carbohydrates, 10 to 35% from protein, and 20 to 35% from fat. Portioning your meals will help you achieve this breakdown. You should be able to come up with a nutritionally balanced meal by just looking at your meal container. And there is no need for heavy math or using a calculator.

Quick summary:

An Ideal Protein Phase 1 dinner or lunch meal should include ¼ green salad, ¼ protein source, and ½ non-starchy vegetables. A Phase 3 dinner or lunch meal should include ¼ carbohydrate source, ¼ protein source, and ½ non-starchy vegetables or salad.

Step 4 – Select Your Recipes and Start Cooking

Now, it’s time for the exciting part…

Having done the groundwork and meal planning, it is time to select your recipes and begin cooking! You can use the portions outlined in the Ideal Protein Phase 1 Meal Plan (Make sure to select only approved vegetables if on phase 1 of the Ideal Protein Diet), or for those in maintenance, use the Phase 3 block calculations or the step above to create your own recipes!

Below are some delicious recipes you may want to prepare:

biointelligentwellness.com - How to Meal Prep? – A Complete Guide for Beginners

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