You don’t have to be a bodybuilder to reap the benefits of meal prep. Although it can sometimes feel like a painful chore, preparing your meals in advance makes achieving your nutrition goals significantly easier. If you know you’d benefit from a bit of meal prep but have struggled in the past to make it habitual, read below. We’ll share some tried and tested tips that will transform the arduous task of meal prepping into an activity you genuinely enjoy.
Why Bother Meal Prepping?
Meal prep is a task that comes with high return on investment. One hour spent in the kitchen making food for the week frees up the rest of your time for more important activities. This is ideal for busy individuals who don’t want to spend time or precious mental energy worrying about what's on the menu every night. You might not think so but making decisions is incredibly taxing on the brain. If you reduce the number of choices you have to make every day, you’ll have more energy and feel sharper between the ears. In addition to saving you time, meal prepping also benefits your physical health. Studies show that those who meal prep are less likely to be obese and have better health markers than those who resort to UberEats. Since homemade meals also tend to be cheaper than takeaways, you’ll be doing your wallet a favour as well as your waistline. In short, meal prep makes you richer, healthier and allows more time for the things you actually want to do. Who would say no to that?
Scroll Online For Recipe Ideas
Step one is deciding what to cook. You don’t have to be a five star chef to make decent meals and the notion that meal prep has to be bland is a myth. Use social media to your advantage and find recipes that make you salivate just thinking about them. We have a plethora of NZProtein recipes for you to try or alternatively, go on a website that gives you ideas based on what ingredients you have available. It doesn't need to be complex or difficult. You’ll be able to find plenty of recipes that only require three or four ingredients maximum. Feel free to search “20 minute meal prep recipe ideas” if you really don’t enjoy spending a long time in the kitchen. In the current information age, we are spoilt for choice when it comes to food inspiration. Get on Tik Tok, Youtube, Pinterest, Instagram or good old Google and find at least one recipe idea that you can prepare in bulk for the week. The hardest part will be deciding which one to try first.
Get Some Nice Containers
One reason kids like McDonald’s happy meals so much is because of the box it comes in. The same applies to meal prep. We are more likely to enjoy our food if it’s presented nicely in some good looking tupperware. This is why marketing experts and designers get paid big bucks to create packaging that looks as aesthetically pleasing as possible. Our perception of a product significantly affects our enjoyment. So grab yourself a few nice containers and take pride in your prep. Kmart sells plenty of multi-compartment containers that you can use to portion out your proteins, carbs and fats. Or you could go for the environmentally friendly, fancy glass containers that are also microwave safe. Whichever option you choose, make sure they are fit for purpose and look cute too.
Try Making A Prep Buffet
If you don’t want to eat the same thing every single day, prepare a selection of different carbohydrates, vegetables and proteins (e.g. rice, pasta, broccoli, carrots, chicken, tuna and eggs). Put each ingredient in a different container and store them in the fridge. Then throughout the week, mix and match the options so you get a different meal every day. This idea is excellent for those who get bored easily or seek variety in their food. It’s like having a smorgasbord in your own fridge. Get creative with your combos but make sure every dish has a source of protein, fat, carbohydrate and vegetables. You can also dress it up with seasoning, sauce, nutritional yeast, hemp hearts or whatever your heart desires.
Recreate Your Favourite Fakeaway
Why get fast food when you can recreate your favourite takeaways instead? Homemade cheeseburgers and chicken nuggets can taste just as good as the fast food version but be 10 times more nutritious with the inclusion of vegetables and removal of unnecessary oils. If you Google “homemade McMuffin recipe” you’ll be bombarded with different options to pick from that require very little effort but taste as good as the real thing. Not only will you enjoy eating this but you’ll also be the envy of everyone at work when they see you devouring what appears to be healthy fast food.
Use Mixes To Make Things Easier
If starting a recipe from scratch sounds too hard-basket, use healthy premade options to your advantage. NZProtein has a range of mixes that you can make ahead of time and save for later in the week. Why not cook up a batch of pancakes and portion them out with little tubs of low calorie sauce and berries? Or keep a few sachets of NZProtein oats in the pantry that you can quickly whip up for breakfast every morning. Being prepared doesn’t mean you have to spend Sunday nights creating five star meals. Sometimes the lazy mix options are the best way to ensure you stay on track with your nutrition goals. Grab some NZProtein samples and see what mix you like the best. They taste so good, you’ll struggle to believe they are good for you too.
Make It Enjoyable
Cooking doesn’t feel like a chore when you’re distracted by something you enjoy. Grab your UE boom and listen to a podcast the next time you’re in the kitchen. This is a good way to kill two birds with one stone. You’ll be learning something new and getting your food for the week sorted at the same time. Alternatively, you could get a friend or family member to help you cook. A problem shared is a problem halved and work is always more enjoyable when you have someone else sharing the load. If you love listening to music, try putting on your favourite beats while you cook. According to psychology expert James Clear, pairing an unpleasant task with something you truly enjoy is a good way to make that task a habit. This is often referred to as “habit stacking”. If you’re musically motivated, tell yourself you’ll only listen to your favourite band’s new album while prepping meals. The time in the kitchen will fly by and you’ll be able to rock out while doing it.
Conclusion
Rather than viewing meal prep as unnecessary admin, reframe it as a form of self-care. A bit of organisation at the start of the week will make the rest of it feel so much easier. You’ll be able to stick to your budget and nutrition goals without feeling the negative effects of daily decision fatigue. So hunt down those fakeaway recipes, buy your fancy tupperware containers and start prepping today. Making your meals in advance might take a bit of initial effort but soon enough, it’ll be the best part of your weekly routine.
Written by Lauren Carruthers.