Ladies, have you ever heard of meal preparation or meal prep? Meal prep is a concept or strategy to prepare food more quickly, by preparing food ingredients that will be cooked in a certain period simultaneously at the beginning of time. Nowadays, meal prep is becoming popular because it can save a lot of time, especially among people who don't have much time to cook.
Since meal prep leaves you with pre-prepared meals, this concept can also help reduce portion sizes and thus help you reach your diet goals. You can also avoid unhealthy choices such as buying fast food or other snacks beyond what you have prepared, especially when you are tired. This concept can also make you choose more nutritious foods in the long run.
Different Ways for Meal Prep
You might think that cooking food for next week will take up most of your weekend. But actually, there are different ways to prepare food, so you don't have to spend your weekends in the kitchen. The most popular ways to prepare meals include:
- Ready-to-eat method
This method is done by making a complete meal that is cooked first then cooled and reheated at mealtime. This method is suitable for dinner.
- Batch cooking
This method involves making a certain recipe in large quantities, then dividing it into portions to be frozen and eaten for the next few months. This method is suitable for making lunch or dinner.
- Individually portioned meals
Preparing fresh food and dividing it into individual portions to chill and eat over the next few days is perfect for a quick lunch.
- Ready-to-cook ingredients
Preparing the necessary ingredients for certain foods will reduce cooking time in the kitchen.
The method that will work best for you will depend on your diet goals as well as your daily routine. Different food preparation methods can also be mixed and matched. Start by choosing the method that you find most interesting, then slowly experiment with other methods.
Choosing the Right Amount and Variety of Food
Figuring out how much food to make and what to include in each meal can be tricky. However, the best way to do meal prep is to decide which foods you want to eat and which method of food preparation fits your lifestyle. Then, determine the amount of breakfast, lunch, and dinner you'll need for the coming week. Also, take into account the time you will spend eating out.
When choosing a meal to make, start with a limited number of recipes that you already know in advance to make your meal planning easier. Avoid choosing the same recipe for a whole week because it can cause boredom and may not provide all the nutrients your body needs. Make sure you choose foods that contain complex carbohydrates, are rich in protein, and contain a variety of vegetables.
Cooking, Storing, and Reheating Food Safely
Food safety is an important component of food preparation that is often overlooked. Cooking, storing, and reheating food to the right temperature can prevent food poisoning. Here are some food safety guidelines that you can follow:
- Pay attention to the right temperature
Make sure the refrigerator is at <5°C and the freezer is at <-18°C.
- Cool food quickly
Always refrigerate food or groceries less than two hours after cooking or buying.
- Adjust storage time
Cook fresh meat, poultry, and fish within 2 days of purchase and red meat within 3-5 days of purchase.
- Cook at the right temperature
Meat should be cooked to an internal temperature of at least 75°C to kill most bacteria.
- Defrost food safely
Thaw frozen foodstuffs in the refrigerator, not on the counter. For faster defrosting, submerge food in cold tap water and change the water every 30 minutes.
- Reheat food only once
The more often you refrigerate and reheat food, the higher the risk of food poisoning, so thawed food should only be reheated once.
- Reheat food to the right temperature
All food should be reheated to 75°C before eating, and frozen food should be reheated and eaten within 24 hours of thawing
- Use labels
Remember to label and date the container so you can consume the food within the food-safe period.
- Consumption of food at the right time
Refrigerated food should be consumed within 3-4 days and frozen food can be consumed within 3-6 months after purchase.
Meal prep can help you spend less time in the kitchen, make you eat more healthy foods, and avoid fast food that is high in calories. Adjust the meal prep method to your needs and set aside time in your weekly routine to do it!
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Source :
Petre, A. (2018). How to Meal Prep — A Beginner’s Guide. Healthline. [online]. https://www.healthline.com/nutrition/how-to-meal-prep