Master meal prep and batch prepping to streamline weeknight dinners. Here’s how I save time, money, and energy throughout my busy week!
Meal prep has become a lifesaver for busy individuals, and if you’re anything like me, you want to eat well without spending hours in the kitchen every day.
Over the past few months, I’ve shared my favourite meal prep tips and recipes, and the response has been incredible! So, I’ve decided to compile everything you need to know about meal prep into one blog post to help you streamline your cooking routine.
Table of Contents
Why Meal Prep?
Meal prep isn’t just about saving time—it’s about saving money, reducing food waste, and making healthier choices. By dedicating a little time each week to planning and prepping, you can:
- Avoid ordering takeout when you’re tired.
- Use up those vegetables lurking in the fridge.
- Stick to your budget and dietary goals.
- Reduce the mental load of deciding what to cook every day.
Meal prep also sets you up for success. When your fridge is stocked with ready-to-go ingredients or meals, cooking becomes less of a chore and more of a creative outlet.
Plus, it’s incredibly satisfying to open your fridge and see it stocked with prepped ingredients or ready-to-eat meals.
My Meal Prep Approach: Ingredient Prep Over Full Meals
I prefer ingredient prepping instead of cooking full meals in advance. This way, I can whip up fresh, customisable dishes during the week while still saving tons of time.
Here’s why I ingredient-prep rather than cook full meals:
- Streamlined Cooking: With ingredients ready, weeknight cooking becomes quick and easy.
- Fresh is Best: Prepping ingredients rather than cooking full meals ensures you can enjoy fresh, homemade dishes every day. I’m a fan of the microwave, but microwaving meals every single day doesn’t seem inspiring to me!
- Flexibility: It allows for customisable meals throughout the week, catering to cravings or using up leftovers! Plus, life happens. If there’s a day that you didn’t end up cooking, the prepped ingredients can easily be cooked into another dish, or transferred to the freezer for the next week (or the next!).
- Avoid Repetition: Pre-cooked meals can feel repetitive, whereas ingredient prepping keeps things exciting.
- Save Time: Most important (for me at least!), prepping takes just about an hour, freeing up your weekends for relaxation and other activities.
- Weekend Freedom: I want to enjoy my weekends without spending too much time cooking in the kitchen. Meal prepping this way takes me just 1 hour, leaving the rest of the weekend free!
How to Meal Prep Like a Pro
Every week looks different, but here’s a general overview of how my ingredient prepping process works:
1. Meal Planning
Meal prep starts with a quick overview of what you want to eat throughout the week. This doesn’t have to be overly detailed—it can evolve based on what you find at the grocery store or feel like eating.
I like to sit down with a cup of coffee in front of a laptop, and jot out my meal plan. I browse recipes from websites, or cookbooks (like mine!) to source for inspiration.
Plan a few core meals and consider versatile ingredients you can use across dishes. If you’re new to meal planning, check out my comprehensive post here to get started!
TIP! Want a free weekly meal planner template? Join my mailing list and get it immediately in your inbox!
2. Wash and Defrost
- Wash all vegetables and give them saltwater soaks if needed. See my in-depth post on how to prep vegetables here.
- Let them dry with a salad spinner. Use paper towels or tea towels to pat dry the rest.
- Defrost any frozen proteins. Proteins are prepared last, so keep any defrosted proteins in the fridge if needed.
3. Prepare Containers
- Take out your containers according to what you need.
- Line containers that will hold vegetables with paper towels to absorb excess moisture and keep them fresh for longer.
4. Pre-Cut, Portion, Store Vegetables
- Start by chopping and portioning vegetables.
- Store them in airtight containers that are see through for easier identification. If preparing aromatics, do this next.
5. Pre-cut, portion, marinade Proteins
- Protein prep is next, and is a lot more simpler.
- Cut and portion proteins into containers. Marinade where needed.
6. Keep it Organised
- Label containers so you know where everything is at first glance.
- Store ingredients to be used next to each other.
7. (Optional) Cook
There are exceptions to the no-cooking rule!
- Stocks and Soups: Make these over the weekend and store them in the fridge for use throughout the week. Start cooking them early during your prep session, so they’re ready by the time you finish ingredient prep.
- Slow Cooker or One-Pot Meals: Prep components ahead of time to make these quick to assemble on weeknights.
- Weekend Leftovers: Cook extra portions of your weekend meals to store for a weekday dinner or freeze for later.
Batch Prepping: The Secret to Effortless Meals
Batch prepping is the cornerstone of my meal prep philosophy.
Instead of tackling each ingredient one at a time, I work in “flows” to maximize efficiency.
When you batch prep and organize your kitchen, you create a workflow that makes cooking effortless. Flow happens when you eliminate unnecessary steps, focus on one task at a time, and keep everything you need within reach.
This state of flow can transform your cooking experience from chaotic to calm, helping you enjoy the process instead of dreading it.
Meal prep is all about setting yourself up for success. By creating a streamlined system, you’ll not only save time but also rediscover the joy of cooking.
Here’s why batch prepping is so effective:
- Encourages Momentum: Grouping similar tasks (like chopping all vegetables at once) creates a rhythm, making the process quicker and more efficient.
- Reduces Cleanup: Batch prepping minimizes the number of tools and dishes you use. For example, roasting multiple vegetables together saves both time and oven space.
- Simplifies Decision-Making: Prepping versatile ingredients gives you plenty of options during the week, reducing stress and allowing flexibility for cravings or dietary changes.
- Makes Cooking Enjoyable: With ingredient prep out of the way, weeknight cooking feels quick and effortless. Instead of starting from scratch, you’re immediately cooking and serving—turning meal prep into an enjoyable part of your routine.
Tools to Make Meal Prep Easier
The right tools can make meal prep a breeze. Here are some of my favorites:
- A Sharp Knife and Cutting Board: To make slicing and dicing faster and safer. Use a large cutting board so you don’t have to keep clearing it as you’re working.
- A Colander and Salad Spinner: Essential for washing, soaking and drying vegetables, especially leafy greens.
- Measuring cups and spoons: When starting out, measuring cups and spoons will be useful to follow precise measurements on recipes. Even though I can now eyeball measurements for my go-to meals, I still whip these out since I experiment with new recipes all the time for content.
- Glass and Plastic Containers: I like stackable containers that are see through, but use whatever’s accessible to you. Glass containers are good for storing marinated ingredients without worrying about stains or odours.
- Paper Towels: Paper towels to do further drying and to line the containers to absorb excess moisture.
- Plastic Bowls: You can simply lay out your ingredients on your countertop, but I like to organise ingredients for prep in light, stackable plastic bowls.
- A Food Blender/Processor: Great for chopping large quantities of vegetables or making sauces in minutes.
- Label Printer: Optional, but this will remove any guesswork of what’s in every container. This is especially helpful if you choose not to cook a dish you already planned, and you can move it straight to the freezer! I love my Niimbot Label Maker for this – it’s a thermal printer which means you never need to refill ink, and
Tips for Effortless Meal Prep
- Start Small: If you’re new to meal prep, don’t try to prep everything at once. Focus on one or two ingredients, like proteins or vegetables, to ease into the habit.
- Choose Ingredients You Love: Prepping foods you actually enjoy eating will make the process feel rewarding and ensure you stick with it.
- Label and Organize: Use labels to keep track of what you’ve prepped and when. Store ingredients in clear containers so you can see what you have at a glance.
- Build a Routine: Find a consistent time to meal prep each week. For many, Sunday works well, but choose a day that fits your schedule.
- Invest in Quality Storage: Airtight containers, freezer-safe bags, and stackable bowls will keep your ingredients fresh and organized.
- Prep with a Purpose: Think about the types of meals you want to make during the week. This will guide your ingredient choices and ensure you’re prepping with intention.
Sample Meal Plan & Meal Prep Routine
This blog post was inspired by my latest Instagram post, where I shared how to make 5 budget weeknight dinners for just $50!
Here’s a detailed breakdown to inspire your meal prep routine:
5 x Weeknight Dinners Meal Plan
$50 Grocery List
- Vegetables: Tomatoes, carrots, cabbage, spinach, garlic, onions, and yau mak chye (Asian greens).
- Proteins: 1 kg frozen chicken breasts, 2 packs frozen ground beef.
- Pantry Staples: Pasta and breadcrumbs.
This budget does not include pantry staples such as rice and seasonings.
What’s on the Menu
- Chicken Katsu with Vegetable Curry over Rice
- Ayam Masak Merah with an easy vegetable stir-fry over rice
- Chicken Katsu with Halal Tonkatsu Sauce with shredded cabbage and rice
Prepping Steps
1. Make the homemade tomato sauce first. Wash and give tomatoes a quick saltwater soak. Wash the rest of the vegetables too. Option to give them a saltwater soak. See my guide on how to prep vegetables for more details.
2. Dry tomatoes in salad spinner, and add to a baking dish to make homemade tomato sauce. Make sure to check the fridge and add any leftover vegetables to the dish! See recipe.
3. Dry, cut, portion and store the rest of the vegetables, including any aromatics you may need throughout the week. This is a great time to make aromatics pastes! No more cutting onions throughout the week!
4. Prepare proteins next. Cut and portion out proteins into containers. Marinade. Make freezer-friendly chicken katsu last.
5. Label containers if needed. Done!
In this meal plan I did not cook rice in advance. If you want to save even more time throughout the week, you can include rice-cooking in the prep work.
More Meal Prep Resources
Conclusion
Meal prep is more than just a timesaver—it’s a game-changer for your weeknight routine. By prepping ingredients rather than full meals, you gain the flexibility to cook fresh dishes tailored to your cravings, all while saving time, money, and stress. Batch prepping ensures your kitchen stays organized and efficient, transforming your cooking experience into a creative and enjoyable process.
Whether you’re a seasoned cook or a meal prep newbie, start small and gradually build a system that works for you. Remember, it’s all about making your life easier and your meals more satisfying. Ready to give it a try? Start prepping this weekend and see how it changes your week!
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