Meal preparation A practical, low-cost and healthy solution

Meal preparation A practical, low-cost and healthy solution

Meal preparation, or meal prep, is a handy and fuss-free approach to enjoying healthy food every day.

Setting aside some time on one day of the week to prepare meals for the rest of the week can be a worthy investment that saves us time and money. It also gives us better control over what we eat on a long-term basis. Due to its growing popularity, meal prep recipes are also conveniently and widely available on numerous websites and books.

Here are some meal prep ideas that beginners may find useful

• Start simple – ‘one pot’ recipes that you will enjoy. This will help save time and reduce food wastage.
• Prep ahead, for 3 – 5 days’ worth of food – Plan a day where you will have a few hours to prepare your meals undisturbed. Most meals can be safely stored in the fridge for 3 – 5 days. When in doubt, refer to for fridge and freezer storage. If you plan on cooking for the whole week, you might need to meal prep twice a week instead.
• Vary your recipes – Having the exact same meal the entire week can get boring, so prepare and freeze a few different recipes ahead of time or use different vegetables, spices, dressings and condiments to change things up for the same recipe.
• Use good quality food storage containers – Good options include glass, stainless steel and BPA-free containers which are widely available online in various sizes and styles. If you intend on reheating your food in the microwave, ensure that the containers are microwave-safe.

Some tips for healthier eating if food delivery or eating out is a must

• Pick healthier options such as salads (preferably without dressing), lean protein (such as tofu, beans, white meat, shrimp and eggs), fresh vegetables and lower glycaemic index (GI) carbohydrates.
• Use a meal or calorie tracker – Trackers can help to keep track of your daily calories and nutrient intake.
• Plan and order your meal in advance – not when you are hungry, tired or stressed. This helps us make mindful and healthier food choices.
• Opt for meal prep services – Instead of ordering the usual food delivery, use delivery services. These services allow you to curate and plan nutritious meals for a set number of days, even up to a month.