The Meal Prep Advantage
People who meal prep consume 37% more vegetables and save $1,200 annually (Journal of Nutrition Education). Follow this 3-step system:
1. The 90-Minute Weekly Prep
Batch Cook:
– 2 complex carbs (quinoa, sweet potatoes)
– 3 proteins (chicken, tofu, hard-boiled eggs)
– Chopped veggies (lasts 5 days in glass containers)
2. Assembly Formulas
Bowl Template:
Base (greens/grains) + Protein + 2 Veggies + Sauce + Crunch
3. Smart Storage
- Glass containers: Prevent plastic leaching (especially for acidic foods)
- Labeling: Use masking tape with dates
- Freezing: Portion soups/chilis in silicone muffin tins
Common Meal Prep Mistakes
- Over-prepping: Start with 3 dinners + 5 lunches
- No variety: Make 2 sauces/dressings weekly
- Ignoring snacks: Pre-portion nuts/hummus
Time-Saving Equipment
- Instant Pot (cooks beans from dry in 45 mins)
- Mandoline slicer (uniform veggie cuts)
- 1-gallon freezer bags (lay flat to save space)
Pro Tip: Schedule prep time like a medical appointment – non-negotiable!
