Meal Prepping – Saving Time and Maintaining Health

"Meal prep" is a term derived from English that means "meal preparation". It is a process that involves cooking larger quantities of food several days in advance and dividing it into portions stored in plastic containers. However, it is important to note that it is not the only method of meal preparation. Another popular option is to cook large quantities of food and freeze it in a few servings that can then be extracted individually for several months. A third method is to prepare all the necessary ingredients for cooking meals, such as chopped vegetables or cut meat. All these methods serve to shorten the time spent in the kitchen and speed up the cooking process. Many people choose this scheme because it typically takes them 2-3 hours a week. According to a study, Poles spend between 45 and 90 minutes a day preparing meals and cleaning up after them, which is three times more than when meal prepping.

Before embarking on your meal planning journey, it's essential to equip yourself with suitable containers for storing food that are suitable for microwave heating, freezing, and storage. The best choice is tight glass or plastic containers free from harmful substances like Bisphenol A (BPA) that can negatively impact the hormonal and nervous systems. It's also recommended to use containers with compartments or stackable ones to save space in the freezer. The number of containers depends on the number of household members and individual needs. After purchasing the containers, one can proceed to the planning process. It's crucial to consider which meals and how much of them one wants to prepare. It's also necessary to take into account the possibility of eating outside the house, for example, in a restaurant or at a friend's place. While it's often a good idea to prepare lunches in advance, it doesn't always make sense to prepare the entire dinner or breakfast. In such cases, it's better to opt for making homemade sandwich spreads, cutting vegetables and fruits, or frying meat that can later serve as a base for a quick meal. To make the meal prep routine easier, it's helpful to establish a schedule and stick to it, for example, grocery shopping on Saturday and meal preparation on Sunday and Wednesday evening. The next step is to select recipes – it's worth choosing recipes that take into account different preparation methods to save time, for example, baking one dish in the oven and cooking or frying two others on the stove. After selecting the dishes, one can proceed to the shopping list process and sort the products according to their placement in the respective departments in the store – this makes the purchase process much more efficient.

If you plan to cook after shopping, it's best to start by sorting out the products you bought. Begin by removing fruits and vegetables from their bags/packages and placing them near the sink. Next are the grain products (rice, casseroles, pasta, or baked goods) - it's good to keep them in one place. Meat and dairy products are best stored in the refrigerator so they don't spoil. However, if you plan to prepare the food on a different day, it's enough to simply store all the products. The next step is to wash and cut all the vegetables and fruits. Before washing and cutting, the work area should be prepared - wash your hands, countertop, and cutting boards. To wash the products, it's best to fill the sink or a fresh bowl with cold water, add half a lemon (juice and peel) and ¼ cup of vinegar, and let the ingredients soak for 10 minutes. Small and delicate fruits (e.g., berries) should be cleaned separately to avoid crushing them. After 10 minutes, rinse the fruit and vegetables under cold water and then dry them. As for cutting, it's good to divide the ingredients into two categories: for cooking and for raw consumption. The way of cutting depends on the method of preparation indicated in the recipe (E. Romeo 2019).

– Always commence by heating the oven to the appropriate temperature. If you are preparing two dishes with varying cooking times, you can adjust them without worry, except for cakes – then you should adhere to the recipe. – Prepare items necessitating a longer period of heat treatment at the outset. – Attend to dishes prepared cold only at the end. – Ensure the refrigerator is at a maximum of 5°C and the freezer at a minimum of -18°C. – Place prepared dishes in the refrigerator within 2 hours, or else they may spoil. – Sear fresh meat and fish within 2 days of purchase, and red meat within 3-5 days. Intermittently store them on the lower shelf of the refrigerator. – Thaw food in the refrigerator, not on the countertop. – Avoid reheating a meal multiple times – thereby reducing the risk of poisoning. – Do not forget to label packaging with the name and processing date, even if you intend to freeze them. – Never freeze items such as yogurt, sour cream, mayonnaise, eggs in the shell, milk, soft cheeses (cream, goat, cottage, and other spreadable cheeses), potatoes, soups and sauces based on cream, cooked pasta, salad, cucumbers, celery, raw bell peppers, or zucchini. Vegetables can be frozen if they are an ingredient in a specific dish (E. Romeo 2019).

The correct method of storing food and products is of utmost importance for efficient meal management. It turns out that even the location in the refrigerator plays a significant role. On the bottom shelves, where the temperature is lowest, meat and fish products should be stored. The middle shelf is the ideal place for snacks, cheese, and ready-to-eat meals. At the very top, dairy products and jams and confitures should be placed. The refrigerator doors are perfect for storing eggs, flaxseed oil, and processed products, while the drawers are intended for vegetables and fruits. Products that should be stored at room temperature are oils (except for the previously mentioned flaxseed oil), exotic fruits, honey, potatoes, zucchini, carrots, cucumbers, onions, garlic, and bananas (U. S. Department of Agriculture, fsis. usda. gov). It is also worth considering the preferred method of packing prepared meals. One option is the separate portioning of meat, vegetables, grains, and sauces, and then combining them into one meal immediately before heating. The second option is portioning meals as a whole - this solution is ideal for dishes such as stir fry, stuffed vegetables, or overnight oats (E. Romeo 2019).

As previously mentioned, the main advantage of preparing meals ahead of time is the time saved compared to cooking every day. In the context of a healthy lifestyle, this is also beneficial because it allows for more time for relaxation and physical activity. The aspect of food waste should not be neglected either. By planning the menu in advance, the amount of thrown-out food can be significantly reduced. Lack of preparation for meals often leads to more frequent shopping and the purchase of unnecessary products that end up in the trash. Preparing meals in advance also increases the appetite for healthy foods and facilitates conscious shopping, which contributes to saving money and better budget management (P. Monsivais, A. Aggarwal, A. Drewnowski 2014). There are studies that show that early planning and preparation of meals are associated with better nutritional choices and an overall improvement in diet quality, as well as a reduction in impulsive and less healthy consumer choices. Setting a meal plan for a few days in advance increases the variety of the menu and ensures the supply of a greater amount of different vitamins and minerals necessary for health (P. Ducrot et al. 2017). Importantly, early preparation of meals reduces the frequency of eating out, which helps in weight control or reduction. Another aspect is also portion control, which is facilitated by early preparation of meals (S. Mendez et al. 2021). In addition, eating out more often is associated with an increased risk of death from any cause (Y. Du et al. 2021). Preparing meals ahead of time also improves mental well-being. Reducing the time spent preparing meals during the week reduces stress and improves self-esteem. Eating pre-cooked meals also reduces feelings of restlessness and frustration associated with choosing a dish (K. Osdoba et al. 2015).

Preparing meals in advance is an effective method for those who have limited time but wish to focus on their nutrition. It is also a strategy that facilitates weight loss, financial savings, and environmental responsibility. Initially, this process may appear complex, but a thorough mastery of recommendations and methods will undoubtedly simplify the adoption of a healthy lifestyle and enable the enjoyment of delicious meals with minimal effort.