Best Meal Prep Ideas & Tips That People Swear By — Prepare Healthy Meals For The Week Ahead In Easy, Budget-Friendly Ways

It’s easy to see why meal prepping is gaining popularity among the health- and budget-conscious. For the health-conscious, meal prep allows you to customise the portion size to meet your macro requirements, pick better ingredients, and control the seasoning and taste to your liking. Meal prep is also way cheaper than eating out for those who want to keep their budgets in check. But if you’re not the best cook around, taking a day on the weekend to prepare meals for the week ahead can get daunting. Trust us, we’ve been there. 

So we’ve rounded up our favourite #mealprep tips from TikTok that we have found useful that you can start incorporating today.

#1: Get your airtight food storage containers ready

Investing in good quality and airtight containers are quintessential to keep food fresh longer. 

Glass containers are the more eco-friendly option and don’t trap grease and odour, unlike plastic. Certain glass, such as borosilicate glass, is suitable for use in the microwave, oven, and freezer, too. On the other hand, plastic is much more durable and way lighter, though they’re less scratch-resistant than glass. Pick a BPA-free plastic iteration that can be used in the microwave or stored in the freezer should you envision a need for such functionalities.  

Many meal preppers are fans of food storage containers with in-built dividers. These allow you to keep the dishes separately, especially if you have food with sauces or if there are raw vegetables and fruits that you want to keep separated.

#2: Use glass jars to make overnight oats, chia puddings, and salads 

Whether you’re prepping overnight oats and chia puddings for quick and nutritious breakfast options, or putting together a salad ahead of time, use glass jars to create individual portions. 

Overnight oats and chia puddings: Make them more palatable by customising them with fruits, nuts, and spices such as cinnamon, as well as your sweetener and milk of choice. You can also add yogurt or protein powder to up the protein content. 

#3: How to keep vegetables and fruits fresh for longer

Vegetables and fruits are important for a healthy and balanced diet. To keep them fresh for longer, it’s important to keep vegetables dry after washing, as humidity will quickly wilt the leaves. 

Use a salad spinner to remove excess water with a salad spinner before storing fresh vegetables in an airtight glass container. Adding a sheet of kitchen paper towel to absorb excess humidity will also keep the greens fresh for longer.

For fruits, wash them with a tad bit of baking soda added, which is said to help remove pesticides. Then dry them in a salad spinner, before packing them into containers. Use fridge organising bins if you want easy access to the prepped fruits.

#4: Marinate, portion, and label meat before freezing 

Portioning is an essential part of meal prep — more so if you’re on a strict regimen counting calories (and you will definitely need a food scale for that). Portion your marinated meats into resealable freezer bags. Spread them into as thin a layer as possible as this will aid rapid freezing and defrosting. Then label each bag with the flavour or marinate so you can easily tell what’s what. 

To make meat preparation easier, ensure that you use a sharp knife. Many related injuries can be traced back to blunt knives that make imprecise cuts. Fortunately, a knife sharpener is all you really need to restore a blunt knife to safe, usable sharpness. 

#5: Use an air fryer for quick, fuss-free cooking 

It is time to cook now that you’ve gotten your protein ready. For a hassle-free way to cook (and reduce the amount of washing too), consider using an air fryer instead, which allows you to control the cooking temperature and time while cooking a smaller batch of food. Remember to line and oil your air fryer tray before adding your ingredients to prevent them from sticking to the tray. This makes it easier to wash later while reducing the amount of food that is wasted due to the stick. 

Also read: 
Viral TikTok Air Fryer Recipes Require Less Than 5 Ingredients
Best Air Fryers To Buy For Every Budget

#6: Freeze rice and cook with the microwave

For an easier meal fix, whip up a quick meal in the microwave. Just make sure that you use bowls, plates, and other cooking equipment that are safe for the microwave. Of course, ensure that the food is piping hot and cooked through before consuming. 

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