Do busy schedules have you struggling to find dinner ideas? Is there not enough time in the day to cook a family dinner? Learn how to become more efficient in the kitchen with meal prepping ideas to set your day up for success.
There are many different reasons why someone might choose to practice meal preparation. If you are asking yourself, “Why should I take the time to meal prep?” check out some of the benefits that go along with meal prep.
- Save money
- Save time
- Can help with weight control, as you decide the ingredients and portions served
- Can contribute to a more nutritionally balanced diet
- Can reduce stress as you avoid last minute decisions about what to eat, or rushed preparation
Planning your Meal Prep
Since you are the one prepping the food, you can choose what ingredients you are using. If you are wanting to eat healthier meals, choose health-conscious ingredients. Some ideas for what to look for while you are shopping is:
- Use low-fat cheese and low-fat, low-sodium soups.
- With sharply flavored cheese, such as cheddar and parmesan, you can usually reduce the amount in a recipe without sacrificing flavor.
- Try a non-stick cooking spray or a small amount of cooking oil for sautéing instead of a solid fat.
- If you’re using ground beef, look for a low-fat variety or try using ground turkey as a lower fat alternative.
- Check out frozen vegetable side dishes. Avoid ones with added cream, butter, salt, or cheese sauces. You can steam these vegetables quickly in the microwave.
- Add fiber and plant-based protein like beans to vegetable soups and chili to improve the nutritional value.
There is no right way to practice meal prep. One way is making a large batch of something and saving the leftovers to eat over multiple days. Another way to meal prep by making breakfast for each day of the week. I have really enjoyed overnight oats as an option. There are some techniques and recipes that have you make your meal in the small rectangle glass bowls and when they cool you pop the lid on to store. Find a few recipes you like and test them out. I find it easiest to prep meals on a Sunday, but make sure you choose a day that works best for your family. Check out these Simple Meal Planner Recipes.
Storage
The storage of your prepped foods is where food safety comes to play. The key to keeping your family healthy and happy is to follow these guidelines to ensure a safe and quality product.
- Label all prepped items with a date so that you can track when to use them by.
- Rotate stored items so that the oldest foods/meals are kept up front.
- Cooked meals tend to freeze well in airtight containers.
- Foods with high moisture content, such as salad greens, tomatoes, or watermelon, are not recommended as they tend to become mushy when frozen and thawed.
- Blanching vegetables for a few minutes before freezing can help.
The recommended storage times with refrigeration at 40°F or lower cooked foods are:
- 1-2 days; poultry or ground beef
- 3-4 days: Cooked whole meats, fish, and poultry; soups and stews
- 5 days: Cooked beans; hummus
- 1 week: Hard boiled eggs; chopped vegetables if stored in air-tight container
- 2 weeks: Soft cheese, opened
- 5-6 weeks: Hard cheese, opened
The recommended storage times with freezing at 0°F or lower cooked foods are:
- 2-3 months: Soups and stews; cooked beans
- 3-6 months: Cooked or ground meat and poultry
- 6-8 months: Berries and chopped fruit (banana, apples, pears, plums, mango) stored in a freezer bag
- 8-12 months: Vegetables, if blanched first for about 3-5 minutes (depending on the vegetable)
With busy summers beginning, starting to practice meal prep can have multiple benefits for you. Have a stress-free summer by utilizing some of these do ahead tips and techniques.
Written by: Megan Taylor, Family and Consumer Sciences/4-H Educator, Ohio State University Extension, Union County
Reviewed by: Jennifer Little, Family and Consumer Sciences Educator. Ohio State University Extension, Hancock County
References:
Centers for Disease Control and Prevention. (2023, August 16). Planning Meals and Snacks. Centers for Disease Control and Prevention. https://www.cdc.gov/healthyweight/healthy_eating/meals.html
Food Safety and Inspection Service. Safe Minimum Internal Temperature Chart | Food Safety and Inspection Service. (n.d.). https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/safe-temperature-chart
Meal Prep Guide. The Nutrition Source. (2020, October 2). https://www.hsph.harvard.edu/nutritionsource/meal-prep/
Simple meal planner recipes. Extension. (2020, September 22). https://extension.unh.edu/resource/simple-meal-planner-recipes
