How to plan and prepare healthy meals in a short time?

February 19 2024 – Melissa Alvarez

¿Cómo planificar y preparar comidas saludables en poco tiempo?
¿Cómo planificar y preparar comidas saludables en poco tiempo?

Planning and preparing healthy meals in a short time may be possible by doing “meal prep.” This is an efficient method to plan and prepare your meals in advance.

It consists of dedicating a specific time, usually at the beginning of the week, to cook and organize portions of healthy foods that you can consume for several days.

The main goal of meal prep is to save time and effort in the kitchen, while ensuring you have healthy meals ready to eat at any time.

The meal prep process generally involves the following steps:

  1. Meal planning: Determine how many meals and snacks you need to prepare for the week. Make a list of the dishes you want to cook and the ingredients needed.
  2. Food Shopping: Based on your list of ingredients, make the necessary purchases to have everything you need. Make sure to include healthy, fresh foods like vegetables, fruits, lean proteins, whole grains, etc.
  3. Cooking: Dedicate a blocked time in your schedule to cook your meals. You can do it in a single day or divide it into small sessions throughout the week. Cook foods in batches, using time-saving cooking techniques such as steaming, roasting, baking, or using a slow cooker.
  4. Portioning: Once the food is cooked, divide it into individual or family portions. Use airtight containers to store them in the refrigerator or freezer.
  5. Storage: Organize your meals in advance in the refrigerator or freezer, making sure they are clearly labeled with the contents and the date of preparation.
  6. Reheating: When it's time to eat, simply remove prepared meals from the refrigerator or freezer and reheat as needed. You can use the microwave, oven, or stove to reheat your meals.

Meal prep allows you to save time during the week, since you only need to heat and serve your prepared meals. In addition, it helps you maintain a healthy diet, since you can control portions and choose nutritious ingredients in each dish. It's also a great way to save money, as cooking at home is often cheaper than eating out.