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![Meal_Prep_059_MC_HR_preview Meal Prep](https://www.healthymummy.com/wp-content/uploads/2018/05/Meal_Prep_059_MC_HR_preview-1-900x546.jpeg)
In the event you’re a busy mum (test) with a to-do listing so long as your arm (test) who needs to eat effectively however hasn’t obtained hours to spend within the kitchen (test test), this meal prep information is for you.
We do speak an terrible lot about meal prep concepts and ideas right here on the Wholesome Mummy and on the 28 Day Weight Loss Problem, however we perceive that a few of you’ve by no means tried it earlier than.
So you could be feeling a little bit overwhelmed with the way it all works.
Key takeaways:
- An enormous number of meal prep ideas and recommendation
- The precise containers for meal prep
- Recipe options that can work effectively for you
All aboard!
Leap forward to seek out out extra:
So….what’s meal prep?
In the event you consider the time you spend within the kitchen every day or night time making ready meals, it shortly provides up by the tip of the week. And if there’s one factor that us busy mamas don’t have sufficient of – it’s TIME.
That is the place meal prep is available in. By spending a while a couple of times per week (or no matter works for you and your loved ones) chopping, cooking, and packaging up your meals and snacks, you’ll be able to slice a TON of hours off your weekly meal prep and cooking schedule.
However you don’t must really feel overwhelmed. Meal prep could be made up of straightforward duties like chopping components and storing them in hermetic containers, making a batch of wholesome meal prep recipes from the 28 Day Weight Loss Problem, or cooking a double batch of your favorite wholesome meals forward, so you’ll be able to freeze some for an additional day.
What are the advantages of meal prep?
Oh, so many…
- No extra cooking within the kitchen each single day. By cooking in batches (as an example, you would possibly make a double batch of Bolognese, one to make use of this week and one to freeze for an additional household meal subsequent week).
- Get monetary savings by shopping for your components in bulk – it’s usually less expensive in case you purchase 3kg of hen breast as an alternative of 500g. Similar goes with components like 2kg baggage of potatoes, 1kg baggage of rice and so on. Each little bit of cash saved is cash in your pocket.
- You’ll have spare time to hold with the youngsters within the witching hour (once they simply wish to snuggle up and skim a e-book or play a sport), as an alternative of getting emotional youngsters pulling at your legs whilst you attempt to cook dinner dinner.
- Keep away from the temptation to seize a takeaway once you’re drained and hungry, understanding there’s a wholesome meal already made at dwelling.
- You employ much less electrical energy and water as you don’t have to cook dinner as usually. You’ll have much less washing up as you’ll make one BIG mess as an alternative of a large number EVERY DAY!
What’s going to I have to get began?
![pasta Meal Prep](https://www.healthymummy.com/wp-content/uploads/2018/05/Screen-Shot-2018-05-29-at-12.44.50-pm.jpg)
You don’t want lots of kitchen tools, however these are the fundamentals to make it a little bit simpler.
Meals processor, blender, kettle, sharp knives, chopping boards, pots and pans, sluggish cooker (optionally available, however we find it irresistible), and meal prep containers for the completed product.
And, in fact, don’t neglect the 28 Day Weight Loss Problem app!
What ought to I make for my first try?
![sascha-lasanage-2 Meal Prep](https://www.healthymummy.com/wp-content/uploads/2018/05/sascha-lasanage-2-1.jpeg)
Don’t go too laborious too quickly! To begin with, why not simply put together two 28 Day Weight Loss Problem dinners (doubling the recipe to make 4 household meals) and two double batches of snacks?
As an illustration, you might make a double batch of Sluggish Cooker Asian Hen after which a double batch of Mexican Lasagne.
Then as soon as they’re cooking, you might make a double batch of the Raspberry Muffins, and a double batch of the Weetbix Slice. That may make FOUR entire household meals and THIRTY SIX serves of some wholesome snacks!
How do I start?
Getting began with meal prep doesn’t must be this enormous factor the place you spend each weekend planning and doing all your weekly meal prep. Relying in your freezer house and the dimensions of your loved ones, you are able to do weekly meal prep or simply pre-prep the meals for the times you’re all making an attempt to eat more healthy. No matter you resolve, getting began with meal prepping begins by taking step one.
Step 1. Resolve what you want to cook dinner throughout your session.
You possibly can select to cook dinner a dinner meal prep recipe (an incredible begin!) or add in lunch meal prep concepts too (why not simply use dinner leftovers for lunch?), you would possibly wish to meal prep some snacks too.
Leap on the 28 Day Weight Loss Problem app and sort in an ingredient you wish to use (e.g. mince), and see what wholesome meal prep recipe pops up that you just just like the look of. You possibly can customise your meal plan after which hit the ‘buying listing’ button.
Step 2. Make a buying listing (or use the one on the 28 Day Weight Loss Problem) and buy groceries.
![Aldi Meal Prep](https://www.healthymummy.com/wp-content/uploads/2018/05/Screen-Shot-2018-05-29-at-12.51.43-pm.jpg)
Make a buying listing (or use the one on the 28 Day Weight Loss Problem) and buy groceries. Examine the cabinets to see when you’ve got fundamentals like oil, flour, pepper and so on.
Many mums discover it helpful to make use of on-line buying in order that they will see what their complete spend will likely be and make adjustments if wanted to suit inside their finances.
Step 3. Carve out a while (relying on what you’re cooking and what number of recipes you’ve) to spend within the kitchen cooking
Numerous our 28 Day Weight Loss Problem members swear by the Sunday afternoon cook-up, however do no matter works for you. Many mums do meal prep twice every week.
Step 4. Begin chopping and getting the components prepared
The meals processor could be useful right here to cut onions, carrots, cabbage, and so on. Why not strive utilizing the oven, stovetop and a sluggish cooker suddenly so that you could put together a number of meal prep meals?
Step 5. Begin cooking!
![bake meal prep](https://www.healthymummy.com/wp-content/uploads/2018/05/Screen-Shot-2018-05-29-at-12.45.16-pm.jpg)
Get your apron on, throw on some tunes, and get into your meal-prepping session.
It’s usually finest to get something cooking first that can take a little bit longer, then work again from there.
Suppose forward of time about what you can also make whereas one other meal is baking within the oven, as an example.
Step 6. As soon as the meals has cooled, it’s time to package deal it up
You would possibly select to package deal your meals into single-serve parts or into family-sized parts, relying in your wants.
Enable the meals to chill utterly within the fridge in a single day, then place it within the freezer the following day. This avoids freezer burn. Label every part so that you could see at a look what you’ve within the freezer.
What if I don’t have sufficient room to retailer a great deal of containers?
![meals-prepped-for-charity](https://www.healthymummy.com/wp-content/uploads/2018/05/meals-prepped-for-charity.jpg)
That’s OK! Not everybody has a giant freezer or numerous meal prep containers. Right here’s what you are able to do:
- Make your lunch for the week – place some cooked hen, rice and greens, or some pre-chopped salad into 5 containers (no dressing) that you could simply pull out every day.
- Type breakfast out to make mornings a breeze. As an illustration, you would possibly make these Chia Puddings (or there are a great deal of recipes in the 28 Day Weight Loss Problem) or a batch of the Gluten Free Granola to maintain available for the week.
- Meal prep your snacks for the week and retailer them within the fridge. Suppose Zucchini Carrot Cake, or Lemon and Coconut Bliss Balls. These don’t take up a lot room.
- Simply cook dinner and freeze the primary part of the meal, which you’ll be able to then add simply with a facet of rice or veggies. You could possibly make a triple batch of Chilli con Carne or Bolognese to make use of with pasta one night time, then tacos one other night time, wraps, or on prime of a jacket potato. Simply freeze it in household sized parts and defrost it within the fridge in a single day earlier than you intend to make use of it.
![containers](https://www.healthymummy.com/wp-content/uploads/2018/05/Screen-Shot-2018-05-29-at-12.44.22-pm.jpg)
Which containers ought to I exploit for meal prep?
Choosing the proper meal prep containers could be very a lot a private alternative.
However the primary choices for freezing meals are a budget and cheerful takeaway-style containers from the grocery store (round $3 for 10), which are sometimes single-use;
Or the dearer however higher high quality plastic tubs reminiscent of Décor, Tupperware, Ikea or Sistema.
You can even use ziplock baggage for issues like bliss balls or muffins, as they take up much less room.
Which dinner recipes work effectively for meal prep?
Listed below are a number of the favorite wholesome meal prep recipes of the Challenge members that love meal prep. All of those wholesome meal prep concepts and recipes can be found to members of the 28 Day Weight Loss Problem. In the event you’re searching for inspiration and for hundreds of meal prep concepts for weight reduction you could find lots on the 28 Day Weight Loss Problem and Wholesome Mummy web site.
Meat
![Slow-Cooker-Ragu-3](https://www.healthymummy.com/wp-content/uploads/2018/05/Slow-Cooker-Ragu-3.jpg)
Listed below are a few of our favorite meal prep concepts for the meat-eaters who want to eat more healthy:
Seafood
![Tuna Pasta Bake](https://www.healthymummy.com/wp-content/uploads/2016/08/Tuna-Pasta-Bake.jpg)
If seafood is extra your fashion, take a look at these wholesome meal prep recipes excellent for the entire household:
- Fish & Vegetable Curry
- Coconut Fish Sizzling Pot
- Tuna Pasta Bake (pictured above)
- Salmon & Zucchini Patties
- Chilli Tuna Patties with Asian Coleslaw
Vegetarian
![easy_fried_rive-2](https://www.healthymummy.com/wp-content/uploads/2018/05/easy_fried_rive-2-2.jpeg)
We even have an incredible vary of wholesome recipes excellent for the following weekly meal prep which are excellent for vegetarians:
- Baked Cheese & Tomato Risotto
- Spinach & Pumpkin Curry
- Simple Fried Rice (pictured above)
- Pesto, Spinach & Ricotta Rolls
- Zucchini & Corn Fritters
- Lentil Shepherd’s Pie
Household Pleasant
![Budget-friendly devilled sausages with sweet potato mash](https://www.healthymummy.com/wp-content/uploads/2017/02/Devilled-Sausages-1.jpg)
As busy mums it may be so laborious to seek out scrumptious, wholesome recipes that the entire household loves which is why The Wholesome Mummy has hundreds of family-friendly heathy recipes prepared so that you can meal prep:
Snacks
![Nut-free honey and raspberry muffins](https://www.healthymummy.com/wp-content/uploads/2017/03/Raspberry-Muffin.jpg)
When searching for meal prep concepts for weight reduction, probably the most vital meals to incorporate in any meal prep is snacks as a result of everyone knows how simple it’s to seize a less-than-healthy snack. Listed below are our favorite snack recipes prepared to your weekly meal prep:
Why do these mums like to meal prep?
![team](https://www.healthymummy.com/wp-content/uploads/2018/05/Screen-Shot-2018-05-29-at-1.19.29-pm.jpg)
Sascha Farley (proper) misplaced an unimaginable 34kg following the 28 Day Weight Loss Problem.
Sascha says, “Figuring out I’m making the best selections, particularly relating to ‘treats’ has been the most important studying for me. I’ve at all times obtained 2-3 wholesome treats prepared for my candy tooth hits. With schooling comes freedom, and The Wholesome Mummy program has given me that.”
Kaitie Purssell (left) misplaced 21kg with the 28 Day Weight Loss Problem and credit her weight reduction to her newfound love of wholesome meals.
Kaitie says, “Being ready and getting organised doesn’t solely save money and time, it additionally makes your life a lot simpler. The Wholesome Mummy way of life was made for busy mums like myself.”
Rhian Allen (centre) is the founding father of the Wholesome Mummy. As a busy mum of two, she is aware of that a meal prep routine is a good way to assist those that are struggling to eat effectively.
Rhian says, “Meal prep provides you peace of thoughts, understanding that on the finish of a busy day, you’ve obtained a wholesome meal able to go at dwelling.”
Bored with questioning what to cook dinner?
Now you’ll be able to simply meal plan with our personalised plans & over 6,000 household & finances pleasant recipes catering to a variety of dietary necessities.
The Wholesome Mummy is a holistic program to nourish your physique with nutritious meals and make it easier to keep lively in your busy, on a regular basis life. Yours and your households effectively being ought to be a precedence so allow us to take the trouble out of it.
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