MEAL PREPPING
TABLE OF CONTENTS
MEAL PREP GUIDE
MEAL PREP — SAMPLE STRUCTURE
MEAL IDEAS TEMPLATE
MEAL PLANNING TEMPLATE
GROCERY LIST TEMPLATE
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COOKING ORDER TEMPLATE Page 9
MEAL PREP VIDEOS Page 10
MEAL PREP GUIDE
Time to get thinkin' about the specific meals you want to make during your meal prep
session. Lacking inspiration? There's plenty of resources online on sites like Pinterest,
YouTube, and Instagram (check out my recipe inspo board on Pinterest HERE). Invest
some time into searching for some new recipes that are "leftover friendly".....even if you're
not a beginner to the world of cooking, trying new recipes can be a way to motivate you
in the kitchen. If you live with a significant other and/or have children, this is a great
opportunity for collaboration; have everyone contribute ideas on what they want to eat
so the whole fam' has something to look forward to!
During your meal prep
session, cook and prepare
meals for breakfast, lunch,
and dinner. Store meals in
airtight containers in the
fridge. This is a great
option for those with tight
schedulesduring the
week, the most work you
will have to do is reheat
your meals! TIP: choose
meals that are easy to
make in bulk to limit the
amount of time you spend
cooking (e.g. salads).
Unlikemethod one, method
two solely requires you to
prep your ingredients in
advance. Chop fruits/
veggies, cook grains, and
pre-make dressings. This
method will still require you
to assemble each meal
during the week, but you
won't have to do any prep
work. This is a great option
for those who want to meal
prep, but don't want to feel
like they're having leftovers
everyday.
A mix of method one and
two create one to two
completed meals, and prep
ingredients for everything
else. This is a great option
for those who want to have
a couple cook-free days in
the week, but also want the
flexibility to have some
different meals throughout
the week. TIP: Schedule to
eat your pre-made meals
on the dayS of the week
where you're the most
busy.
STEP ONE: ASSESS WHAT YOU ALREADY HAVE
Take a look through your fridge/pantry and make note of the ingredients you have on hand;
when coming up with meal ideas, you'll want to do your best to choose ones that
incorporate those ingredients. Pay special attention to using up perishable items in your
fridge to limit your food waste!
STEP THREE: BRAINSTORM RECIPES
STEP TWO: CHOOSE A MEAL PREP METHOD
STEP FIVE: MAKE A
GROCERY LIST & GO
SHOPPING
Use the grocery list template to
write down all of the ingredients you
need to buy to be able to make
every recipe you planned out. Going
to the grocery store without a list is
a excuse the pun recipe for
disaster! If you've invested the time
into creating a meal plan, don't risk
ruining that hard work by forgetting
key ingredients at the store. BONUS:
going to the grocery store with a
list is also a great way to limit
impulse purchases.
STEP SIX: JOT DOWN A
ROUGH "COOKING
ORDER" LIST
Take a minute to quickly figure out
a plan for attack for your meal prep
session. My advice: start with the
recipes that require long cooking
times in the oven. While potatoes or
veggies are roasting, you can be
using that time to chop produce or
use the stove top (multi-tasking will
be your best friend)!
STEP SIX: START COOKING
Let the fun begin! This step is pretty self explanatory, but if you're looking to make your
meal prep session a little more entertaining, listen to your favourite playlist or podcast!
STEP FOUR: SCHEDULE OUT YOUR MEALS
This step can be something you do in combination with step two. Use the "meal planner"
template to assign meals to each day of the week. Writing out exactly what you're going
to eat on each day of the week makes sticking to your meal prep much easier. Print out
the template and fill it in with a pen/pencil, or fill in the template digitally by typing or
using a stylus.
Cook/assemble all
nine recipes during
meal prep session.
Prep 3 meals (one
from breakfast,
lunch, and dinner),
and all of the
ingredients for the
rest of the meals.
Prep all ingredients
for nine recipes
during meal prep
session.
MEAL IDEAS
MEAL PLANNER
GROCERY LIST
COOKING ORDER
LET'S GET STARTED!
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