Meal prep is not just a trendy buzzword; it has real benefits for your health, wallet, and overall well-being. In order to reap these rewards, you may need to rethink your relationship with food and cooking. But with a few simple strategies, you can make meal prep a sustainable and enjoyable part of your lifestyle.

Benefits of Meal Planning

A study published in the International Journal of Behavioral Nutrition and Physical Activity has found a link between meal planning and improved health outcomes. According to the research, women who planned their meals experienced a 21% reduction in the likelihood of becoming obese, while men saw a 19% decrease. In addition, individuals who used shopping lists when planning meals were more likely to eat at least two servings of vegetables per day.

• A study published in the International Journal of Behavioral Nutrition and Physical Activity found that meal planning leads to a healthier diet and a lower risk of obesity.
• Research also suggests that individuals who use shopping lists when meal planning are more likely to eat at least two servings of veggies per day.

Time-Saving Strategies

When it comes to meal planning, efficiency is key. Two strategies can help you save time and make meal prep a breeze:

1. Work smarter, not harder by never cooking for just one meal. Make enough for leftovers, and consider using convenience foods like canned beans, frozen edamame, and frozen whole-grain waffles.
2. Assemble meals by combining ingredients you have on hand. For example, you could make a sushi-style bowl using frozen brown rice, smoked salmon, and chopped cucumber.

Meal Planning Made Simple

Samantha Cassetty, a registered dietitian and author of “Sugar Shock,” shares her top tips for making meal planning and prep less of a headache. Here are her top tips to get you started:

Tip #1: Work Smarter, Not Harder

Cassetty recommends never shopping or cooking for just one meal. “If you’re going to cook, make it count,” she says. “Make enough for leftovers. Never buy or cook something for one meal only. It’s inefficient.”

“If you’re going to cook, make it count. Make enough for leftovers. It’s inefficient.” – Samantha Cassetty

Tip #2: Have 3 Kinds of Meals on Deck

Cassetty suggests having three types of meals on deck to ensure you’re covered no matter your schedule:

1. Cook meals: These meals are prepared using a recipe and eaten at least once more during the week.
2. Assemble meals: These meals are created by combining ingredients you have on hand.
3. Grab-and-go meals: These meals are quick and easy, perfect for busy days when you don’t have time to eat a more elaborate meal.

Tip #3: Make Room for Cravings

Cassetty emphasizes the importance of allowing for cravings in your diet. “You’re much better off learning to live with the foods you love than learning to live without them,” she says. “Sometimes, it’s ok to plan to eat the thing you truly crave. Other times, see if you can mimic the vibe in a healthier way.”
For example, if you love pizza, you could make a whole-grain English muffin topped with sauce and cheese or create a cottage cheese pizza bowl.

Tip #4: Keep it Simple

Cassetty recommends starting with one meal a week and finding a resource that simplifies the planning and shopping process. This will help you build confidence and make meal prep a sustainable habit.

Conclusion

By implementing these strategies, you can make meal prep a priority and enjoy the benefits of improved health, a lower risk of obesity, and a healthier relationship with food. With a little creativity and planning, you can turn meal prep into a sustainable and enjoyable part of your lifestyle. Start TODAY app provides a variety of tools to help you plan and prep meals, including meal planning and recipe ideas, as well as fitness challenges and inspiration to keep you motivated and on track. Download the app today and start making meal prep a priority!