How to Meal Prep Like a Pro

"If you're not quite a pro in the meal prep department, not to worry, I’m going to show you the basics in a few easy steps."

It’s a busy time of year right now for most folks and for many, school and work lunches are in full swing on the weekly menu. If you’re anything like me and you like to find ways to save time and money, then keep reading, because I have some meal prep tips for you! Meal prepping is a habit that keeps money in my pocket and keeps me from getting to the ’hangry’ place. There is a certain peace of mind that comes with knowing that you don't have to worry about your next meal. 

If you're not quite a pro in the meal prep department, not to worry, I’m going to show you the basics in a few easy steps. When mealtime rolls around, you want to be able to put together a simple meal that is nutritious, filling, and doesn’t take a lot of time to prepare.

The basic steps for efficient meal prep are determining the best prep method for what you want to prepare, making a plan by choosing the meals you want to eat for the week, writing your menu and scheduling time to prep. You’ll want to write your shopping list by department to save you time in the supermarket, then take note of what you already have on hand in your pantry and freezer and check to make sure you have adequate containers for food storage and taking meals on the go.

Once you’ve got these things in place, you’re ready to meal prep. To make the most of your time in the kitchen, begin by preparing foods that require the longest cooking times. Preheat the oven and organise the ingredients that will be cooked first. Bring water to a boil so that it’s ready when you need it. If two recipes call for the same ingredient, like chopped onions, prepare the onions for both recipes at once, then divide to use as needed.

Something to be mindful of is the storage life of the foods you're preparing. If stored in airtight containers, cut vegetables like onions and peppers will keep for two to three days in the refrigerator. Heartier vegetables, like chopped carrots and winter squash, will keep for at least four days. Lettuce and greens that have been washed, dried and kept in the refrigerator can stay fresh for up to a week. Cooked vegetables and grains such as rice and quinoa should be consumed within three to four days.

Another important tip is to freeze foods properly for the best quality product. Foods like soups, chilis, casseroles and cooked grains can easily be frozen for future meals. During those crazy busy weeks, there is nothing more gratifying than pulling a ready-to-reheat meal from the freezer!

For soups and cooked grains, cool to room temperature (within 2 hours) and store in quart-size plastic containers or zip-lock freezer bags. Leave a 2.54cm (1 inch) of space at the top of containers for food to expand as it freezes. To preserve freshness, top casseroles with wax paper and cover tightly in foil. Label and date containers and set reminders to consume frozen foods within three to six months. To ensure safe reheating, always reheat cooked foods at a minimum temperature of 74 ºC (165 ℉) when ready to serve.

In summary, follow these steps to meal prep like a pro:

1. Determine the best prep method for your desired outcome

• Make-ahead meals
• Batch cooking and freezing
• Individually portioned meals
• Ready-to-cook ingredients

2. Make a plan

• Choose the meals you want to prep 
• Write your menu
• Schedule your prep

3. Take stock and shop

• Stock up on staples
• Build a better shopping list that is organised by department
• Check your supply of containers

4. Prep and store

This is the fun part – start prepping your meals! Here are some helpful tips to keep in mind before you start chopping:

• Make the most of your time by getting organised
• Be mindful of the storage life of the foods you are preparing
• Freeze foods properly for the best quality

5. Enjoy the fruits (and vegetables) of your labour

With a bit of practice, you’ll discover a style of meal prep that works best for you. Whether you prepare ingredients for one meal, for work lunches for the week, or cook a double batch of chilli to freeze for next month, any amount of time spent meal-prepping will yield big returns!

Tara Reeves, also professionally known as Dj Jane Blaze, is a classically trained Chef and Holistic Nutritionist who teaches women how to make a healthy transition to a plant-based lifestyle, while increasing their confidence in the kitchen so that they can live their best plant-based life! When she's not in the kitchen, Tara can be found travelling or behind the decks Djing events for luxury brands and clients across North America and the Caribbean. Tara is also co-founder of The Black Collective Media, a Black-owned and operated digital media platform whose aim is to amplify Black creatives, artists and entrepreneurs across the diaspora.

Web: www.tarareeves.com/guide

Social: @ChefTaraReeves