She Strengthens

My Simple Guide to Meal Prepping

As a recent college graduate, I never thought I’d be the type to meal prep. Cooking seemed like a chore, and I didn’t think I had the time or energy to prepare meals in advance. But after starting my first full-time job, I realized that meal prepping was a necessity if I wanted to save money and eat healthy.

Creating a Grocery List: The Key to Success

The first step in meal prepping is creating a grocery list. This may seem obvious, but it’s the most crucial part of the process. During the week, I take a few minutes to browse recipes and think about what I want to cook. Then, I make a list of the ingredients I need, making sure to check what I already have at home. This step is essential because it helps me stay on track and avoid buying unnecessary items.

My Grocery List Essentials

Here are the staples I always have on my list:

• 1 Large Bag of Quinoa
• 1-2 Half-Gallons of Almond Milk
• 2 Boxes of Steel Cut Oats
• 2 Jars of Peanut Butter
• 1 Bag of Chia Seeds (optional)
• 1-2 Cartons of Eggs
• 1 Loaf of Bread
• 1-2 Boxes of Granola Bars
• 1 Bag of Fresh Fruit
• 1 Bag of Frozen Berries (optional)
• 1 Bag of Nuts (optional)

These staples cost me around $55-60 per month, and I spend an additional $20-30 on rotating ingredients for my lunch every week.

Organizing Your Time

Once you have your grocery list, it’s time to plan out your meal prep schedule. I dedicate 60 minutes on the weekend to cooking breakfast and lunch for the entire week. Here’s an example of how I organize my time:

• 0:00-0:05: Preheat oven to 400 degrees Fahrenheit and measure out water for quinoa.
• 0:05-0:15: Cut vegetables for the salad while checking on the boiling water and adding quinoa to the pot.
• 0:15-0:20: Line sheet pans with aluminum foil and season the vegetables before adding them to the oven.
• 0:20-0:45: Check on the quinoa, clean up the kitchen, and prepare five lunch boxes.
• 0:45-0:60: Evenly distribute quinoa into five bowls, add roasted vegetables, and refrigerate.

My Go-To Budget Meal Prep Meals

Here are some of my favorite meal prep recipes, along with their estimated costs:

• Chicken Burrito Bowls: $15-20
• Thai Tofu Red Curry: $20-25
• Indian-Inspired Lentil & Okra Curry: $20-30
• Goat Cheese & Beet Salad: $20-25

The Benefits of Meal Prepping

Meal prepping has been a game-changer for me. It saves me money, ensures I eat healthy, and gives me a sense of accomplishment. By planning ahead and organizing my time, I can create delicious meals without breaking the bank.