{"id":2740,"date":"2018-09-18T09:00:45","date_gmt":"2018-09-18T14:00:45","guid":{"rendered":"https:\/\/vshred.com\/blog\/?p=2740"},"modified":"2018-10-26T13:34:18","modified_gmt":"2018-10-26T18:34:18","slug":"how-to-meal-prep-guide","status":"publish","type":"post","link":"https:\/\/vshred.com\/blog\/how-to-meal-prep-guide\/","title":{"rendered":"How To Meal Prep | A Beginner&#8217;s Guide To Meal Prepping"},"content":{"rendered":"<p>Why do you need to learn how to meal prep? Meal prepping is the simple act of preparing a meal to be able to use for a later time. It is also a beneficial way to maintain portion control and stick to dietary restrictions.<\/p>\n<p>Many people do small forms of meal planning and meal prepping such as making their lunches ahead for work. Yet, true meal prepping involves preparing your meals for anywhere from three to seven days at one time.<\/p>\n<p>In this article:<\/p>\n<ol>\n<li><a href=\"#Benefits\">The Benefits of Meal Prepping<\/a><\/li>\n<li><a href=\"#Foods\">What Foods Are Best for Meal Prep?<\/a><\/li>\n<li><a href=\"#Start\">What Do You Need to Start?<\/a><\/li>\n<li><a href=\"#Start\">Meal Prepping Tips<\/a><\/li>\n<\/ol>\n<h2>How To Meal Prep For A Healthier Life<\/h2>\n<div id=\"Benefits\" class=\"anchor\"><\/div>\n<h3><strong>The Benefits of Meal Prepping<\/strong><\/h3>\n<p>https:\/\/www.instagram.com\/p\/BpUrvWBnkZI\/<\/p>\n<p>There are many benefits to learning how to meal prep both for your wallet and for your health. Some of the best benefits of meal prepping include:<\/p>\n<ul>\n<li><strong>Staying on your dietary routine<\/strong> &#8211; Whether you follow nutrition goals for muscle growth, weight loss, or portion control-related to health concerns, meal preparing can make it easier to stay on track and reduce the temptation.<\/li>\n<li><strong>Reducing the amount of preparation<\/strong> &#8211; While the initial prep of your weekly meals may seem like a significant amount of time, you are saving hours by not having to plan and prep your meals each night. You will also likely reduce emergency trips to the store for missing ingredients.<\/li>\n<li><strong>Staying on a budget<\/strong> &#8211; When you plan your meals in advance you will be less tempted to buy things you don&#8217;t need or will not use throughout the week. Additionally, you will be able to take advantage of bulk purchasing and buying larger quantities of items when they are on sale.<\/li>\n<\/ul>\n<div id=\"Foods\" class=\"anchor\"><\/div>\n<h3><strong>What Foods Are Best for Meal Prep?<\/strong><\/h3>\n<p><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-3518 size-full\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/09\/Healthy-meal-prep-containers-with-chickpeas-goose-meat-tomatoes-avocado-lemon-and-spinach.-Top-view-how-to-meal-prep-ss.jpg?resize=625%2C400&#038;ssl=1\" alt=\"What Do You Need to Start? | How To Meal Prep | A Beginner's Guide To Meal Prepping | meal prepping\" width=\"625\" height=\"400\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/09\/Healthy-meal-prep-containers-with-chickpeas-goose-meat-tomatoes-avocado-lemon-and-spinach.-Top-view-how-to-meal-prep-ss.jpg?w=625&amp;ssl=1 625w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/09\/Healthy-meal-prep-containers-with-chickpeas-goose-meat-tomatoes-avocado-lemon-and-spinach.-Top-view-how-to-meal-prep-ss.jpg?resize=300%2C192&amp;ssl=1 300w\" sizes=\"(max-width: 625px) 100vw, 625px\" \/><\/p>\n<p>Meal preparation is almost no different than storing leftovers. So a good rule of thumb is, if you won&#8217;t keep\u00a0it as a leftover, it might not be the best for meal prep.<\/p>\n<p>That being said there are definitely foods that are <a href=\"https:\/\/vshred.com\/blog\/easy-healthy-dinner-ideas\/\" target=\"_blank\" rel=\"noopener\">better choices for meal preparation<\/a>. Some of the best choices include:<\/p>\n<p>1. Grains<\/p>\n<p>2. Pasta<\/p>\n<p>3. Beans<\/p>\n<p>4. Meat<\/p>\n<p>5. Roasted vegetables<\/p>\n<p>6. Hearty raw vegetables such as carrots, peas, and peppers<\/p>\n<p>7. Whole fruits such as apples and oranges<\/p>\n<p>8. Nuts<\/p>\n<p>9. Cheese<\/p>\n<p>10. Sauces such as salad dressings and sour cream<\/p>\n<p>11. Dips such as hummus and salsa<\/p>\n<p>Foods that do not last so well for meal preparation include soft or cut fruits and vegetables and foods that are supposed to be crunchy such as crackers and chips. There are some option to include these items such as individual packaging.<\/p>\n<div id=\"Start\" class=\"anchor\"><\/div>\n<h3><strong>What Do You Need to Start?<\/strong><\/h3>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" class=\"alignnone wp-image-3519 size-full\" src=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/09\/How-To-Meal-Prep-A-Beginners-Guide-To-Meal-Prepping-how-to-meal-prep-ss.jpg?resize=625%2C400&#038;ssl=1\" alt=\"What Do You Need to Start? | How To Meal Prep | A Beginner's Guide To Meal Prepping | meal planning\" width=\"625\" height=\"400\" srcset=\"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/09\/How-To-Meal-Prep-A-Beginners-Guide-To-Meal-Prepping-how-to-meal-prep-ss.jpg?w=625&amp;ssl=1 625w, https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/09\/How-To-Meal-Prep-A-Beginners-Guide-To-Meal-Prepping-how-to-meal-prep-ss.jpg?resize=300%2C192&amp;ssl=1 300w\" sizes=\"(max-width: 625px) 100vw, 625px\" \/><\/p>\n<p>Before learning how to meal prep, you will need to gather the items necessary to make your prep as easy and efficient as possible.<\/p>\n<p>To make prepping most effective, the primary items you will need are containers. The best types of containers are ones that are dishwasher and microwave safe and are able to go into the freezer. You also want to make sure that you get the containers in a variety of sizes.<\/p>\n<p>Consider investing in some high quality separated containers to keep a whole meal in one place. Buy multiple sizes of resealable bags for ingredients that need to be separated out.<\/p>\n<p>Once you have gathered your needed containers, you will want to get together items you will need to cook your meals. Gather baking dishes, pots and pans, and even crock pots and steamers to be able to get as many items preparing as you can.<\/p>\n<p>&nbsp;<\/p>\n<h3><strong>Getting Started<\/strong><\/h3>\n<p>https:\/\/www.instagram.com\/p\/Boy0UEonRdF\/<\/p>\n<p>There are a few steps you need to take to begin prepping like a pro. It is important to remember that proper planning is the key to successful meal preparation.<\/p>\n<h3>Pick Your Prep Method<\/h3>\n<p>Determining your prep method will largely depend on what the goals of your meal preparation are. There are four primary prep methods to choose from including:<\/p>\n<p><strong>1. Make-ahead meals<\/strong> &#8211; These meals are completely cooked before they are stored and then reheated when it is time to eat. This is a good option for those who want to keep to a diet or have home-cooked meals with little preparation.<\/p>\n<p><strong>2. Batch cooking and freeze storing<\/strong> &#8211; In this method, batches of food are cooked. Then they are portioned out and frozen to be used for meals later. This is a good option for recipes that are easy to make larger and ones that reheat well.<\/p>\n<p><strong>3. Pre-portioned meals<\/strong> &#8211; This is the best option for those with a strict diet or specified nutrient\u00a0needs. When you prepare this way, you will be creating grab and go meals that take the guesswork out of portioning and calorie counting.<\/p>\n<h3>Create Your Meal Plan<\/h3>\n<p>After determining your prep type, you will need to create your menu and create a meal plan.<\/p>\n<p>1. Decide which meals you want to prep.<\/p>\n<p>2. Determine your menu, making sure to plan your meals around seasonal options.<\/p>\n<p>3. Schedule your designated prep time making sure you will have plenty of time to get everything done uninterrupted.<\/p>\n<h3>Get Shopping<\/h3>\n<p>Once your menu is planned, it is time to get the ingredients you will need for your meal prep. Make sure that your kitchen is stocked with most of the staples that the recipes call for including spices and other seasonings.<\/p>\n<p>Next, you will want to create a detailed grocery list, organizing it by grocery department. This will not only reduce the amount of time you have to spend in the store but also help you remember everything you need.<\/p>\n<h3>Begin\u00a0Prepping and Storing<\/h3>\n<p>Now that you have everything ready to go, it is time to get cooking. Cooking your meals will largely depend on what recipes you use, but always look for ways to be effective such as baking two dishes that cook at the same temperature together.<\/p>\n<div id=\"Prepping\" class=\"anchor\"><\/div>\n<h3><strong>Meal Prepping Tips<\/strong><\/h3>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/BhUMIVNlzR7\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/BhUMIVNlzR7\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/BhUMIVNlzR7\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by V Shred (@vshred)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<p>To get the most out of your meal prep follow the few easy tips below.<\/p>\n<p><strong>1. Use your time wisely<\/strong> &#8211; Try to plan your time as efficiently as possible making sure to start cooking items that will take the longest. For recipes that call for the same ingredients, prep those meals at the same time, dividing the ingredients as you need. You can also save time cleaning your cutting board by cutting all of your raw meats first.<\/p>\n<p><strong>2. Keep storage life in mind<\/strong> &#8211; You don&#8217;t want all of your hard work to be for nothing. Make sure that you know the prep methods to keep items as long as possible and only prep out as long as the ingredients will stay fresh.<\/p>\n<p><strong>3. Freeze properly<\/strong> &#8211; Freezing can be a great way to get ahead on meals and make sure they stay fresh longer. Making sure your foods are properly prepped and packaged to freeze properly is important. For example, you should always leave an inch on top of containers or bags for foods to expand while\u00a0they freeze. Also, make sure to properly label and date everything, so you never wonder how old or what something is.<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Learn how to meal prep with more visual tips with this video below!<\/strong><br \/>\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe class=\"youtube-player\" width=\"1170\" height=\"659\" src=\"https:\/\/www.youtube.com\/embed\/TT57UfsWGWU?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p>Now that you have successfully learned how to meal prep all that is left to do is sit back, relax, and enjoy the fruits of your labor. Consider meal prepping when you are on a budget or just need a quick way to prepare meals throughout the week. Also, meal prepping is the ideal choice for those <a href=\"https:\/\/vshred.com\/blog\/tips-on-how-to-lose-weight-get-in-shape-3-reason-this-works\/\" target=\"_blank\" rel=\"noopener\">maintaining specific portion control or dietary requirements<\/a> to stay on track and avoid temptation.<\/p>\n<p>If you need help with the recipes to follow to start your meal prepping off, <a href=\"https:\/\/vshred.com\/sp\/recipe-guide\/v1\/\" target=\"_blank\" rel=\"noopener\">check out our Recipe Guide now!<\/a><\/p>\n<p><strong>Do know how to meal prep now? Share your meal prep plans in the comments section below!<\/strong><\/p>\n<p><strong>Up Next: <a href=\"https:\/\/vshred.com\/blog\/high-protein-diet-plans\/\" target=\"_blank\" rel=\"noopener\">High Protein Diet Plans To Get Cut And Lean<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Why do you need to learn how to meal prep? Meal prepping is the simple act of preparing a meal to be&#8230;<\/p>\n","protected":false},"author":93,"featured_media":3522,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[38,39,20],"tags":[],"class_list":["post-2740","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diet-plans","category-meal-prep","category-nutrition"],"jetpack_shortlink":"https:\/\/wp.me\/p9NWy7-Ic","jetpack-related-posts":[],"amp_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/vshred.com\/blog\/wp-content\/uploads\/2018\/09\/how-to-meal-prep-feature.jpg?fit=1000%2C560&ssl=1","_links":{"self":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/2740","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/users\/93"}],"replies":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/comments?post=2740"}],"version-history":[{"count":20,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/2740\/revisions"}],"predecessor-version":[{"id":4844,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/posts\/2740\/revisions\/4844"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media\/3522"}],"wp:attachment":[{"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/media?parent=2740"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/categories?post=2740"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/vshred.com\/blog\/wp-json\/wp\/v2\/tags?post=2740"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}