Optimizing Your Meals: The Art of Meal Prepping
Meal Prepping
“The best preparation for tomorrow is doing your best
today”- H. Jackson Brown
February 13
th
, 2019
What is Meal Prepping?
•
Meal prepping is a term used to describe the process of
taking a designated time to prepare multiple meals for
throughout the week
Why Meal Prep?
•
Meal prepping has many advantages including
–
Saving time
–
Saving money
–
Meeting nutrition recommendations
–
Decreasing food waste
–
Decreasing fast food/ restaurant visits
https://www.pinterest.com/pin/8936899240318197/
How Do I Start Meal Prepping?
•
Step 1:
Decide what you want to eat!
–
Venison, baked potato, salad, nuts & seeds
–
Fish, wild rice, squash, berries
–
Peanut butter & jelly on whole wheat bread with carrot sticks & an
apple
What makes a balanced meal?
•
Protein
–
Lean meat, beans, dairy, eggs, tofu, tempeh, nuts, fish
•
Carbohydrate
–
Fancy word for sugar
–
Found in breads, grains, pasta, fruit, some veggies, desserts
•
Vegetable and/or fruit
•
3 servings of dairy per day
Balanced Meal Ideas
Sheet pan meals
Bowls
https://www.aprettylifeinthesuburbs.com/simple-sheet-pan-chicken-dinner/
Protein
Carb
Veggie
https://theliveinkitchen.com/vegetarian-burrito-bowls-2/
How Do I Start Meal Prepping?
Step 2
: Make a
Grocery List!
Meal Prepping
•
Step 3:
Make your food
–
Cook to promote the healthfulness of the items
•
Baking, broiling, steaming brings out flavor and retains moisture without
adding extra calories
•
Using sodium free seasonings and not adding extra salt to food
•
Flavoring with vegetables
–
Designate which containers you will use to store your items
•
Microwave safe containers
•
Correct portion size
https://www.amazon.com/Mrs-Dash-Natural-Seasoning-Original/dp/B00U9WHH78
Meal Prepping
•
Step 3:
Make your food
–
Follow safe food practices
•
Wash your hands
•
Prevent cross contamination
•
Cook proteins to required temperatures
https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-
fact-sheets/safe-food-handling/safe-minimum-internal-temperature-chart/ct_index
Storing Food
•
Containers- what to consider?
–
Plastic, glass, ceramic
–
Microwavable safe
–
Dish washer safe
–
Portion size
•
Can also re-use jars and other glass containers
http://mydearirene.com/2017/03/25/the-19-ways-i-reuse-food-glass-
jars-around-my-home/
https://www.bedbathandbeyond.com/store/category/kitchen/food-
storage/food-storage-containers/12606/
Safe storage dates for food
https://www.foodsafety.gov/keep/foodkeeperapp/
Safe Storage Dates for Food-
There’s an app for that
https://www.fmi.org/industry-topics/corporate-social-responsibility/food-keeper-food-storage-database
Questions?
Meal prepping is a strategic approach to preparing multiple meals in advance, offering benefits such as time-saving, cost-efficiency, healthier eating habits, and reduced food waste. Learn how to start meal prepping, create balanced meals, and make the most of your grocery shopping with these insightful tips and ideas.
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Presentation Transcript
Meal Prepping The best preparation for tomorrow is doing your best today - H. Jackson Brown February 13th, 2019
What is Meal Prepping? Meal prepping is a term used to describe the process of taking a designated time to prepare multiple meals for throughout the week
Why Meal Prep? Meal prepping has many advantages including Saving time Saving money Meeting nutrition recommendations Decreasing food waste Decreasing fast food/ restaurant visits https://www.pinterest.com/pin/8936899240318197/
How Do I Start Meal Prepping? Step 1: Decide what you want to eat! Venison, baked potato, salad, nuts & seeds Fish, wild rice, squash, berries Peanut butter & jelly on whole wheat bread with carrot sticks & an apple
What makes a balanced meal? Protein Lean meat, beans, dairy, eggs, tofu, tempeh, nuts, fish Carbohydrate Fancy word for sugar Found in breads, grains, pasta, fruit, some veggies, desserts Vegetable and/or fruit 3 servings of dairy per day
Balanced Meal Ideas Sheet pan meals Bowls Protein Carb Veggie https://www.aprettylifeinthesuburbs.com/simple-sheet-pan-chicken-dinner/ https://theliveinkitchen.com/vegetarian-burrito-bowls-2/
How Do I Start Meal Prepping? Step 2: Make a Grocery List!
Meal Prepping Step 3: Make your food Cook to promote the healthfulness of the items Baking, broiling, steaming brings out flavor and retains moisture without adding extra calories Using sodium free seasonings and not adding extra salt to food Flavoring with vegetables Designate which containers you will use to store your items Microwave safe containers Correct portion size https://www.amazon.com/Mrs-Dash-Natural-Seasoning-Original/dp/B00U9WHH78
Meal Prepping Step 3: Make your food Follow safe food practices Wash your hands Prevent cross contamination Cook proteins to required temperatures https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety- fact-sheets/safe-food-handling/safe-minimum-internal-temperature-chart/ct_index
https://www.bedbathandbeyond.com/store/category/kitchen/food-https://www.bedbathandbeyond.com/store/category/kitchen/food- storage/food-storage-containers/12606/ Storing Food Containers- what to consider? Plastic, glass, ceramic Microwavable safe Dish washer safe Portion size Can also re-use jars and other glass containers http://mydearirene.com/2017/03/25/the-19-ways-i-reuse-food-glass- jars-around-my-home/
Safe storage dates for food Food Item Refrigerator Freezer Cooked Ham 3-5 days 1-2 months Cooked Chicken 3-4 days 4 months Cooked Fish Cooked meat 3-4 days 3-4 days 4-6 months 2-3 months https://www.foodsafety.gov/keep/foodkeeperapp/
Safe Storage Dates for Food- There s an app for that https://www.fmi.org/industry-topics/corporate-social-responsibility/food-keeper-food-storage-database
