3 Ways to Plan Meals

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3 Ways to Plan Meals
3 Ways to Plan Meals

Video: 3 Ways to Plan Meals

Video: 3 Ways to Plan Meals
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Meal planning is the activity of making meals in a day to eat for the next week. This activity is a good way to save time and enjoy healthy food. Getting into the habit of planning meals, shopping, and cooking will prevent you from getting bored with your diet and keep you healthy.

Step

Method 1 of 3: Shopping

Meal Prep Step 1
Meal Prep Step 1

Step 1. Choose one day of the week to shop

Schedule shopping times and shop at that time each week. Most people shop on Saturday or Sunday, and prepare food on Sunday.

Meal Prep Step 2
Meal Prep Step 2

Step 2. Prepare your favorite recipe

While you can prepare a menu without an official recipe, you should have a recipe if your favorite dishes are difficult to cook, such as casserole, pasta, pressure cooker, or soup.

Meal Prep Step 3
Meal Prep Step 3

Step 3. Group recipes in a binder by key ingredient so you can make a variety of dishes with specific proteins, vegetables, or grains

Meal Prep Step 4
Meal Prep Step 4

Step 4. Make a shopping list

Get out your recipe binder and find an ingredient you want to use for the week, such as chicken or pumpkin. Make a shopping list for the ingredients you want to use for the week so you don't shop on impulse.

Meal Prep Step 5
Meal Prep Step 5

Step 5. Shop wholesale

If you have a membership at a grocery store, you might want to try using that membership. Grocery shopping is highly recommended as you cook large quantities to eat during the week.

Meal Prep Step 6
Meal Prep Step 6

Step 6. Try the following shopping list

Your shopping list should include two types of protein, 3-5 types of vegetables, 2-3 types of grains, and other recipe ingredients. Here is an example of a shopping list that you can try:

  • Dairy products: low-fat feta cheese, Parmesan cheese, Greek yogurt, and low-fat Mozzarella
  • Packaged/large-sized products: black beans, chickpeas, corn, whole wheat bread, pasta sauce, vegetable stock, quinoa, or couscous.
  • Fresh produce: Basil, bell pepper, a bunch of broccoli, 1/2 quart of tomato, a bunch of garlic, a bunch of mustard greens, lemon, parsley, two onions, potatoes, strawberries.
  • Protein: chicken breast, egg, shrimp, minced meat, or sausage.
  • Spices and oils: coconut or olive oil, vinegar, mayonnaise, foil or paper towels.

Method 2 of 3: Cooking

Meal Prep Step 7
Meal Prep Step 7

Step 1. Start cooking in the morning on cooking day

Your cooking day will reduce the time you need in the kitchen for a week, or even eliminate it altogether. Most people cook on Sunday or Monday.

Meal Prep Step 8
Meal Prep Step 8

Step 2. Make breakfast pancakes or waffles 2-3 times your serving, so you can eat them every 2-3 days

The pancake/waffle dough is cheap, but both breakfasts will fill you up more than cereal.

  • For a healthier breakfast, try a protein pancake.
  • Replace waffles and pancakes with burritos. Make an omelet and fried sausage, then add the cheese and nuts.
  • Freeze the burritos and take some to heat in the microwave every morning.
Meal Prep Step 9
Meal Prep Step 9

Step 3. Cook stews, pasta sauces, or chicken dishes in the slow cooker for 6-8 hours

This dish will be your dinner or lunch for the week.

Meal Prep Step 10
Meal Prep Step 10

Step 4. Boil the eggs

Eggs can be eaten as a snack, but can also be combined with a salad or eaten for breakfast to increase the protein content in the menu.

Meal Prep Step 11
Meal Prep Step 11

Step 5. Roast chicken or turkey

Skin 2-4 chicken/turkey breasts, then place on the grill for 10 minutes on each side. Put a little water on the plate, under the rack, so that the chicken is tender.

Meal Prep Step 12
Meal Prep Step 12

Step 6. Make the most elaborate meal for Sunday dinner twice so that you have leftovers for the next few days

Meal Prep Step 13
Meal Prep Step 13

Step 7. Make muffins or "protein bars"

Both can last for a week and can be engineered into a healthy diet. You can also serve both as breakfast, a snack, or a dessert.

Meal Prep Step 14
Meal Prep Step 14

Step 8. Make large quantities of brown rice, quinoa, cuscus, or black rice, at least 4 cups

Then, use a different grain each week to get different nutrients.

Meal Prep Step 15
Meal Prep Step 15

Step 9. Saute, grill, or steam vegetables

Add butter, coconut oil, or olive oil, and season vegetables with salt and pepper. Stir to save time in the kitchen.

Meal Prep Step 16
Meal Prep Step 16

Step 10. Cut up the chicken, vegetables and fruit

Do it in a large corner of the kitchen 30 minutes before the food is packaged.

Method 3 of 3: Packaging

Meal Prep Step 17
Meal Prep Step 17

Step 1. Purchase Tupperware containers and freezer-friendly containers

You need to buy enough containers to hold 5 days of food, so you should have at least 15 main containers and an extra container for sauces and other foods. Make sure the container you buy is also microwave-friendly.

Meal Prep Step 18
Meal Prep Step 18

Step 2. Put your Sunday leftovers in a container to freeze

Remove from the freezer overnight before serving to allow the food to thaw a little in the refrigerator. By storing in the freezer, you avoid the risk of food spoilage, because food can be stored for more than a week in the freezer if needed,

Meal Prep Step 19
Meal Prep Step 19

Step 3. Pack your breakfast

Wrap the burrito or pancake and place it in the freezer or refrigerator. Break yogurt from a large pack into a 120ml container, and add fruit on top.

Meal Prep Step 20
Meal Prep Step 20

Step 4. Mix the fruits you bought to make a fruit salad

Make 5-10 salad containers to serve at breakfast, lunch, snack, or dinner.

Meal Prep Step 21
Meal Prep Step 21

Step 5. Pack lunch

Place 1/2 cup of rice or other grain-based food in the bottom of the container. Add 120-170 grams of chopped chicken breast and one cup of mixed vegetables.

  • Pour a little of your favorite sauce in plastic and tape the plastic to each lunch packet so you can mix it in after the lunch is heated.
  • Replace whole grains with spinach or lettuce for a lunch salad.
Meal Prep Step 22
Meal Prep Step 22

Step 6. Freeze the cookies in an airtight container

If you make too many cookies for the week, freeze some for next week.

Meal Prep Step 23
Meal Prep Step 23

Step 7. Place the vegetables, protein, and grains that will be used for other recipes in separate containers

When you make simple lettuce, pasta, or tacos, you can use the chopped ingredients immediately before cooking.

Meal Prep Step 24
Meal Prep Step 24

Step 8. Set up your refrigerator

Place breakfast containers in one area, lunch containers in another, and dinner preparations in a different area. Tick if needed, or use a different container color.

Step 9. Place ingredients that won't be eaten in three days in the freezer, then take them out when you're about to use them

This step is especially important if you buy unmarinated chicken, fish, or pork.

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