Meal Prep Like a Pro: Less Effort, More Variety, Less Waste

Getting Started

All the items I mention are linked at the end of this article.

I usually start meal prepping Friday night or Saturday as the first step doesn't require any cooking and can be done while watching a movie.

I first think of a focus for the week. Do I want to eat more vegetables? More protein? All vegetarian or maybe focus on Mexican specialties? Whatever it is, having a clear direction helps me stay focused and adds a fun, challenge-driven element to the process.

Once I have decided on a direction, I start picking about 5 recipes. They are a mix of favourites and new ones, sometimes 100% new if that's what my focus is. I also try to always have one vegetarian recipe, 2 'easy' quick ones and 1 slow cooker option. Trust me, this will make it all easier down the line.

I input those recipes in a meal planning app* – but really you can just write it down on paper or in your phone notes.

Note: If you like even more flexibility or are especially budget-conscious, you can also do this by picking ingredients rather than full recipes. More on this later in the article.

Shopping & Planning

The recipes I selected will then allow me to create a shopping list (hence why the app is my preference – it does it on its own!) that I can edit to add extras (dark chocolate or ice cream once a month - if you know, you know...).

Now on the actual shopping day, I try to get everything Sunday morning so I can spend the day cooking and chilling. If I am having a productive day, I can get everything done in about 2 hours and thus guarantee no meals throughout the week will take more than 20 minutes to put together.

If you opted for ingredients rather than recipes: skip the above and go straight to the shops to get whatever you like / is the cheapest.

• The only recommendation I would have for this approach is to try to get all your food groups, so maybe do:

  • 3 proteins

  • 3 grains

  • 5 veggies

  • 2 dairy

(Adapt to your dietary needs and preferences)

I've included a cheat sheet at the end of this article, which you can print and keep on your fridge. I created this for myself to help with portion control and to spark ideas when I'm lacking inspiration. Please note, I'm not a nutritionist, so the categories reflect how I use them rather than the scientific consensus.

The recipes we picked before shopping are not an absolute must but rather a safety net for when you are feeling uninspired and need to see what you can do with what you have. This is why I only pick 5 when there are 14 meals (excluding breakfast) in a week, as I know I will want to do my own thing most of the time.

You may want to pick more or bigger quantities of ingredients if you know you like more structure to your meal planning or if you are following a diet.

The Prep Power Hour: Chop, Peel, Cook in Advance

My shopping is done, it's all on the kitchen counter. At this point, I don't bother putting produce or meats away because I will work on them almost immediately.

Steps for Efficient Prep:

1. Set up the chopping board, make sure I have containers ready, and get to work.

2. Peel, puree, grate, chop, roast, and boil everything I bought according to the recipes I decided on earlier or with enough variety (e.g. for carrots: some roasted, some grated) that I can easily put sandwiches, salads, and meals together.

3. Start with the ingredients I need in my slow cooker recipe because most of them take 5-8 hours.

I cannot recommend getting a slow cooker enough (my partner calls mine a crackpot because of how obsessed I am with it .. it's this one). It saves time, money, effort and it is tasty!

Storage & Containers:

• As I am working through my ingredients, I put all of them in deli-type containers that I label using painters tape and a sharpie.

• These containers go everywhere (freezer, microwave, and dishwasher – not the lid for the last two though!) and they are basically leak-proof.

Batch Cooking & Ready-to-Bake Dishes

I don't do this every week, but occasionally I will prep mini one-bake dishes in glass containers so they can go directly in the oven.

Typical combination:

• Protein: Fresh salmon, chickpeas, chicken, sausages

• Veggies: Broccoli, carrots, cauliflower, peppers, tomatoes

• Dairy/Carbs: Potatoes, feta, cream, mozzarella, sweet potatoes

When all of this is done and sorted in the fridge, I refill my flour, sugar, and rice containers as I absolutely despise the bag they come in. They always end up making a mess and I am messy enough as it is.

Most weeks I will also make what I call the 'Mother dough', a bread dough recipe that I can keep for about 2 weeks and allows me to make fresh bread super quickly daily, sometimes some flatbreads and even pizza! I will post an article on the 'Mother dough' soon. If I am feeling it, I will also make fresh pasta for the week – although I have an amazing machine so it is a 15min situation if I wanted to do it on the day.

The "In Case of Emergency" Ready Meal

The point of the slow cooker meal we made earlier is to ensure you have at least one completely ready-to-eat meal.

Some of my go-to options:

• Curries (serve with rice or flatbread)

• Brisket for tacos (in a bowl or as a taco/burrito)

• Ragu (pasta)

• Stroganoff (rice or pasta)

• Bourguignon (rice or mash)

• Veal Blanquette

If you don't like cooking every day or have a big family, freezer bags* or using multiple slow cookers could be a solution!

*you put all the ingredients needed for the recipe of your choice in a big freezer bag. Put it all, labelled, in the freezer. Dump it all in your slow cooker on the morning of the day you want to have this meal for dinner. I will cook mine for an extra hour than I normally would as everything is frozen.

Other Things I Like to Prepare in Advance

Breakfast & Snacks:

• Waffle batter

• Pancake batter (also banana pancake if I have super ripe bananas from the week before)

• Muffins

I may post some of the recipes on Instagram so keep an eye out. I use a cool container I can make the batter directly in and pour out of for the pancakes and waffles.

Drinks:

• Chai lattes

• Lemonades

Sauces & Dressings:

• Vinaigrette

• Tzatziki

• Pesto

• Hummus

Containers Matter

Having good containers can really make this whole process infinitely easier, especially if you take your meals to work multiple times a week.

My Recommendations:

• Deli-style containers: The best for fridge fit and flexibility. Do not put the lids in the dishwasher or microwave.

• Lunch Boxes:

  • Stojo: Good all-rounder and collapsible! (Downside: might retain smells/stains - all silicone products do for me unfortunately.) I sadly melted mine in the oven in an attempt to burn the silicone/soapy taste off. They do go in the oven but you need to remove the ring first.

  • Pretty Tiffin: Gorgeous Indian-style stainless steel lunch box. Great for cold meals. Mostly for aesthetics but I love mine.

  • Qwetch: Sturdy, completely leak-proof, and keeps food warm for hours. This is my go to for work lunches!

Meal prepping is so much easier with the right tools and versatile recipes - check out my kitchen essentials and my easy everyday bread recipe for effortless cooking!

Quick Links & Resources

Some of the links below are affiliate links, meaning I may earn a small commission if you make a purchase. All recommendations are based on items I own, use, and have purchased myself.

• Best Containers Ever for meal prep

• Lunch Boxes: Stojo, Pretty Tiffin, Qwetch

• Batter container

• Meal Planning App I use: MealBoard

• Slow Cooker Crockpot small & big - I have both! The big one doesn't have a timer so it is cheaper.

• Cheat Sheet - Ingredient Lists & Easy Meal Ideas: