Planning your week of prep
Meal prep tips: Shopping
Start with basic outline of meals, with options for proteins, veggies, and fats
Organize shopping list by store and by section
Don’t stress about amounts—trial and error!
Stick to your list!
Level-Up Challenge: Try something you’ve never tried before
Ready to start meal prepping, but overwhelmed with the actual “start”? Break it down into bite-size pieces! (Can't resist a terrible pun...)
When I am planning meal prep, I start with a basic outline of what I want to make, organized by meals. I try to include at least 2-3 different protein options, 1-3 carbohydrate options, 4-5+ veggie options, and 1-3 fat options. I want a little variety, but I'm not looking to make every single meal different. Eff that. I currently batch cook/meal prep for my husband and me, and he eats what I make, and I eat whatever he makes, so that makes meal prep easier. Start with whatever is easiest for you, and go from there.
After my meals are outlined, I start a shopping list, broken down by store (typically Costco and Sprouts), and then the layout of the aisles. I visualize myself walking into each store, and the flow of items I need for efficiency (and because I hate backtracking). Pro-tip: try to stay on the outer perimeter of the store -- you will find the most real food here.
When planning my menu, I think about how much we will need for our meals. Don’t stress too much here -- this will need some fine tuning until you’ve found what works for you and/or your family. Some weeks, you won’t make enough, and that’s ok. Some weeks, you will make too much, and that’s ok too. Have a plan in action in case you need more, and you can make a batch of something midweek to hold you over (think a rotisserie chicken and veggies, or a slow cooker full of pulled pork). It will take time, so be patient with yourself!
When at the store, stick to your list. This will not only save money on impulse buys, but you are more likely to stay on track with your plan. You won't come home with Joe Joes cookies, cold brew chocolate, and peanut butter cups from Trader Joe's, which happened to my friend more than once (ok, that friend was me). The only time I let myself go rogue from my list is with produce. I get whatever vegetables and fruits are in season (and are typically cheaper!), preferably organic, and as local as I can get. We don’t have a great farmer’s market near us on weekends, but if you do, that is a GREAT way to get your produce locally, seasonally, and organically!
Level Up! Challenge: If you’ve got this shopping and cooking thing down, try to include something you’ve never tried before -- a seasonal vegetable, offal, kimchi, etc! -- and look up simple ways to cook/eat it!
What is YOUR biggest struggle when it comes to meal planning?
