MEAL PREPPING

FOR BEGINNERS
How to eat healthily,
save money and time

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Today, time is no longer an endless commodity. Our days are
filled from morning till night, leaving very little time for us and
our well-being.

Sadly, in conjunction with a hectic lifestyle, our diet has also

been under attack. But while fast and pre-packaged foods
may be more convenient, they do nothing to contribute to a
healthy lifestyle.

The best way to maintain your own health through diet is, has,
and always will be through your own kitchen.

If you often find yourself struggling to cook a healthy meal in

the middle of the week due to being tired or worn out, then
meal prepping is one of the best ways for you to maintain a
healthy diet.

Regardless of how busy you might feel, with some meal prep,
keeping a healthy lifestyle is going to be as easy as going
to your fridge or freezer and grabbing one of the dozens of
healthy meals and snacks.

In this guidebook, you will learn how to simplify your life with
smart meal preparation. From the basics of meal prep and
grocery shopping to the storage tips and creating your weekly
menu – we got you covered.

Simply follow the guidelines

and get cooking!

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 TABLE OF CONTENTS

TABLE OF CONTENTS 2
THE INS AND OUTS OF HEALTHY MEAL
PREPPING 3
The layout of a healthy plate 4
Basic meal ideas to get you started 6
Hearty breakfast ideas 6
Flavorful lunch and dinner 8
Appetizing snacks 11
MEAL PREPPING 101 15
1. Prepare your plan 16
2. Figure out your storage 17
3. Organize your fridge and pantry 18
4. Grocery shopping 20
5. Preparing your meals 21
STORING YOUR FOOD FOR THE PERFECT
MEAL PREP 22
Where to store your food? 23
How to store your meals? 24
CREATING YOUR WEEKLY MENU 26
Start slow and ease in 27
Time to take action 28
The final pieces in the puzzle of meal
prepping 28
FINAL THOUGHTS 29
RESOURCES 31
Fridge and pantry staples 32
Vegetable and fruit storage cheat sheet 33
THE INS AND OUTS
OF HEALTHY MEAL
Prepping

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There are 24 hours in a day, and yet, by prepping your meals, it’s important to
the time your bedtime comes around, you understand what specific components your
feel as if the day passed by in just a couple. meals need to include. It’s not as easy as
Life is hectic, and because of that, it’s time throwing a whole heap of food into an empty
to really dive into the best ways to get the take-out tray and hoping for the best.
most out of meal prepping.
The more thoughts and research you put
The first thing to note is that by making the into your meal prepping, the more you will
decision to explore meal prepping, you’ve get out of it.
already taken one of the hardest steps, and
for that, you deserve congratulations. Diet You will get out what you put in. If you aren’t
has a critical impact on our daily lives, and honest and choose to eat prep foods you
by choosing to incorporate healthier choices, know you won’t enjoy, then the chances of
the results won’t take long to be noticed. this new lifestyle change lasting longer than
But before you can even begin to start a few weeks are very slim.

THE LAYOUT OF
A HEALTHY PLATE
So, what is the best way to balance your ◆ Quarter plate for whole grains.
plate? Finding the right balance will help you Avoid the processed grains and
receive enough nourishment, energy, and aim for brown rice, quinoa, barley,
satisfaction, to ensure you don’t immediately buckwheat, oats, and whole wheat.
crave a snack. The best way to achieve this
is to know how much of each type of food ◆ Quarter plate for protein. This
you need. may simply be a piece of lean meat
such as chicken or turkey. It is also
The healthy plate method is probably the a great place to add fish, cheese, or
best way to achieve this, giving you the nuts.
perfect balance of foods to provide you
with all the necessary nutrition and energy.

It’s a very basic formula and goes like this:

◆ Half plate for vegetables,

berries, fruits. This is where your
micronutrients and fiber come from,
so don’t forget to add as much color
as you possibly can. Enjoy leafy
greens, tomatoes, broccoli, or pears
but try to stay away from starchy
vegetables such as potatoes.

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 If you keep this proportion with most
meals (and drink plenty of water!), you
will cover all your nutritional needs,
including all the healthy fats, vitamins,
minerals, and fiber your body needs.

Another great thing about this formula is

that it adds up across the meals throughout
your day. If you have a pasta dish for lunch,
you can have a salad with some rich protein
for dinner and still cover all your bases.

Whether you use a container, an actual

plate, or just a jar to hold your food, try to
adjust your food to the above proportions.

What is the function of each of these

nutrients?

◆ Protein is a great way to

calm your hunger and keep
you feeling full. It could be
any number of things, from
steamed chicken, tuna, or
even a hearty beef stew.

◆ Whole grains ensure

you have plenty of energy
without the blood sugar
spike, which processed
grains tend to deliver, leaving
you with an afternoon crash.

◆ Vegetables, fruits, and

berries make up the majority
of your serving, giving you
an abundance of vitamins,
minerals, and fiber, all
combed to keep you feeling
full, alert, and on top of your
game.

The best part? You know exactly what

went into your meal, right down to the
very seasoning. That means there are
no unexpected amounts of sodium
or preservatives, or other nasties.

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BASIC MEAL IDEAS
TO GET YOU STARTED
It’s much easier to get you on the right track It’s perfectly OK to substitute things in and
with a few simple ideas. Whilst these could out, as long as you include foods you know
serve as your weekly meals, it’s best to add you enjoy. Remember to keep the servings in
your own twist, adjusting the meals for what proportion to the above formula.
you like.

HEARTY BREAKFAST IDEAS

Pick your protein, one type of whole grain, and plenty of veggies or fruit to cover half of
your plate.

PROTEIN WITH WHOLE GRAINS AND VEGGIES OR FRUIT

(pick 1) (pick 1 or more)

Fresh spinach and arugula

Whole-grain bread
Grilled tomatoes
Sourdough bread
Poached, fried, boiled, Fried mushrooms
or scrambled eggs Rye bread
Fresh tomato and
Sesame seed-topped cucumber salad
bread roll
Avocado

Apple slices
Shaved almonds
Crushed pecans and
Toasted muesli
Greek yogurt hazelnuts
Overnight oats
Fresh berries
Mashed banana
Pumpkin seeds

Avocado
Whole-grain bread
Arugula
Sourdough bread
Smoked salmon Tomato slices
Sesame seed-topped
Sultanas
bread roll
Cucumber

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Here is how full, balanced, and nutritious breakfast meals can look like:

Protein: poached eggs

Whole grain: rye bread
Veggies: fresh veggie salad with avocado

Protein: Greek yogurt

Whole grain: toasted oats
Berries: fresh raspberries

Protein: salmon, sour cream

Whole grain: whole-grain bread toast
Veggies and fruit: avocado, lemon, and dill

Protein and whole grains:

French toast with eggs
Berries and fruit: blueberries and bananas

Protein: yogurt, nuts

Whole grains: toasted muesli
Fruit: apple slices

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FLAVORFUL
LUNCH AND DINNER
The same system works for a healthy lunch It can be eaten as a meal or built into a
and dinner. Typically, you would pick a delicious stew, casserole, or even adventurous
protein, such as fish, meat, or vegetarian frittata.
alternative, tons of fresh veggies, and some
whole grains for satiety and rich taste.

Here are a couple of ideas for a healthy lunch or dinner:

PROTEIN WITH WHOLE GRAINS AND VEGGIES OR FRUIT

(pick 1) (pick 1) (pick 1 or more)

Mixed salad
Handful grapes
Beet and walnut salad
Tinned tuna Broccoli florets
Baked salmon Baked sweet potato
Roasted beetroot with
Sliced ham and cheese Quinoa and farro
red onion
Boiled eggs Whole-grain pasta salad
Kale
Steamed chicken Whole-grain bread
Apple and pear slices
Pork tenderloin Steamed brown rice
Sliced radishes
Scallops with pesto sauce Cooked buckwheat
Cherry tomatoes
Seared tuna Crackers
Steamed broccoli
Tofu English muffin
Cauliflower florets
Baked chicken breast with Whole-grain tortilla
Asparagus spears
cheese Sweet potato fries
Carrot and celery sticks
Fried mushrooms
Onions
Red peppers
Roasted bell pepper

When preparing your menu, be sure to Be sure to stick to the serving ratios, and you
include as many colors as possible for your will soon enjoy one of the healthiest diets
fruits and vegetables. This will ensure you possible, all while keeping you at the top of
receive a variety of vitamins and nutrients your game.
and keep you in tip-top shape.

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How would this formula look like on a plate?

Protein: tuna, eggs

Whole grains: whole-grain bread
Fruit: leafy greens, tomatoes

Protein: salmon, edamame beans

Whole grains: brown rice
Veggies: cucumber, greens, seaweed, ginger

Protein: ham and mozzarella cheese

Whole grains: crackers, whole-grain bread
Veggies: tomatoes, fresh herbs

Protein: eggs
Whole grains: whole-grain bread
Veggies: leafy greens, avocado

Protein: chicken
Whole grains: whole-grain pasta
Veggies: tomatoes, green peas, lemon

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Protein: pork meatballs
Whole grains: whole-grain pasta
Veggies: tomato sauce, salad

Protein: seafood
Whole grains: rice
Veggies: tomato, corn, herbs

Protein: tofu
Whole grains: brown rice
Veggies: tomatoes, beans, corn, cabbage,
greens

Protein: beef
Whole grains: whole-grain taco shell
Veggies: greens, cabbage, radishes, herbs

Protein: rice and beans

Whole grains: rice
Veggies: fresh tomato, herbs

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As you can see, there are so many options
for eating a balanced meal that you will
be surprised why you didn’t start cooking
earlier.

Most of the ingredients in these meals can

be switched or changed to create a dish
that you will love.

Just remember to change protein with

protein (i.e., salmon instead of tuna), whole
grain with whole grain (i.e., buckwheat
instead of rice), and always have plenty of
vegetables and fruit on your plate.

Remember that you can splurge on a carb-

rich meal such as pasta or a burger once in a
while as long as your next meal is balanced
and rich in vegetables, berries, and fruit.

APPETIZING SNACKS
One of the most common mistakes you can While there is nothing inherently wrong with
make when meal prepping is to overlook enjoying chips or sugary snacks once in a
your snacks. while, this shouldn’t be a habit. Especially
when there are so many alternatives that
No matter if your goal is to lose weight or to can soothe that sweet tooth way better and
simply eat better, snacks can make or break for way longer.
your routine.
The key to a healthy snack? Combine
If you eat a lovely breakfast, a filling lunch, protein-rich foods for satiety and some
and a flavorful dinner but complete every fruits or vegetables for flavor.
day with a pack of chips and a tub of ice
cream, you set your progress back.

Here are a couple of ideas for you to keep at home at all times:

Air-popped popcorn

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 Beef jerky (aim for salt-cured version)

Trail mix

Veggies and hummus

Frozen berries

Egg muffin

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 Fruit salad

Cheese and veggies or fruit

Roasted chickpeas

Peanut butter and fruit such as

banana or apple

Chia pudding with berries

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As with all the things in life, don’t overdo it. When you eat, sit down at the table,
We know it’s tempting to live off only on beef get yourself a plate, and switch off any
jerky or peanut butter and jelly sandwiches, distractions. This is the time for you to enjoy
but the key is moderation. your day and your delicious food.

Try out different options, explore which If your healthy snacks are as appetizing as
flavors you love, and make sure you try to your typical snacks, there will be no way you
notice how your body reacts to each meal. would go for a less healthy option.

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MEAL PREPPING
101

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Now that you have a general understanding and maintaining your new system.
of what a balanced plate looks like, let’s talk
about how to prepare your food. 2. Grocery shopping – once a
week. Finding the best deals
To give you the basic outline of what meal where to buy your fresh produce
prepping is, let’s think about it in the same in bulk. Once you get your
way you think about home cleaning. There groceries home, storing them
are several different areas and several properly to ensure they last longer.
different types of tasks. You have to
complete a bit of preparation and planning 3. Cooking – twice a week. To
beforehand, but once you do it, it’s smooth avoid food from getting rotten, we
sailing. recommend you either cook twice a
week or cook once but freeze your
Let’s put it into these 3 main phases: meals in advance.

1. Preparation stage – once a Once you go through a couple of cycles

month. Creating a plan and a of this, you will easily complete each task
grocery list, including breakfast, without thinking twice. For now, let’s go
lunch, dinner, and snacks. step-by-step and see what you have to do
Organizing your fridge, pantry, to fix this.
and kitchen for the new lifestyle

01 PREPARE YOUR PLAN

Allocate some time when you know you a week for each category. Pick 1–3
won’t be disturbed. This part of the prep meals you want to prep in advance.
may take less than an hour. The hardest This means that you will eat the
part will be for you to choose the meals same meal (or a version of it) 1–2
you want to prepare ahead of time but try times in a row.
not to put too much pressure on yourself.
Finally, pick a day for grocery shopping and
Here is how you do it: 2 days a week for meal prepping.

1. Pick a category. We will begin

with only one type of meal:
breakfast, lunch, dinner, or snacks.
Once you get a hand in this category,
you will be able to add more.

2. Make a list of foods you love in

that category. Try to include healthy
protein, some quality carbohydrates,
and a generous number of fresh
vegetables, fruits, and salads
using the healthy plate method.

3. Create a menu and a grocery list

for a week. You will have 7 slots in

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02 FIGURE OUT YOUR STORAGE
Meal prepping is not just about creating ◆ Small glass or metal containers
a menu. It’s also about how to store your for sauces and other small items.
meals. This is where you need to know where
each meal will be stored and in what type of ◆ Wax paper for wrapping in fresh
container. produce.

There’s no need to go out and buy fancy ◆ Avoid plastic bags and
new containers, as most of the time, you containers, as they can leech
already have substantial containers in your dangerous chemicals into your
cupboards. food.

Make sure your food is sealed to avoid Don’t try to buy all new containers the
cross-contamination, with any number of moment you begin. Try to use as many things
containers suitable for this process: as you can from your cupboard. Once you
go through a couple of weeks of meal prep,
you will see if you lack any particular items.
◆ Glass jars are very popular
and cheap. They don’t affect The two best ways to store your food are
the flavors and will ensure a in either the fridge or the freezer. Both are
good seal, especially if using a suitable for most of your meals, but the
water bath canning method. freezer will ensure your meals last for months
rather than days.
◆ Metal and thermal containers
also make for great tools in The most important part is to make sure
this area, especially if you want the meals first cool right down to room
to reheat your food later on. temperature. Even a little remaining heat
will affect the longevity of the foods, as well
◆ Silicone bags can be another as raise the temperature of your fridge or
great option for storing your food, freezer.
especially vegetables.

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03 ORGANIZE YOUR
FRIDGE AND PANTRY
Once you prepare your meal, you should 6. Drinks such as water or soda
write a date and food title on your container, can be held in the fridge door.
especially when freezing. Once frozen, the
appearance may change dramatically and 7. Perishable foods (cooked
no longer have identifying features, which is meat, dairy, eggs, cheese) should
why labeling is also crucial. be held on the lower shelves as
they keep a lower temperature.
Try to keep your foods on the same shelves
(you can even make some labels to make 8. Raw foods such as fresh fish
sure you stick to your plan) and avoid or meat should be stored on the
mixing uncooked and cooked foods, even bottom shelf to avoid
in the freezer. Some other things to avoid them from getting spoiled.
are any cream-based sauces, as they don’t
freeze, plus raw eggs. These store better in 9. Keep all opened foods in
the fridge. sealed containers to stop the
bacteria from spoiling them.
Speaking of fridges, did you know that the
lower you go in your fridge, the colder it 10. Don’t overstock your fridge
gets? because it damages the air
circulation. Keep it stocked but not
That’s why there are some rules on how to packed.
use your fridge optimally:

1. Ready-to-eat foods should be

kept near the top of the fridge.

2. Keep any opened foods

visible and in sealed containers
to ensure you use them.

3. The drawers are built for fresh

foods, like fruits and vegetables,
so take them out of the packaging,
roll them in paper towels and
keep them in the drawers.

4. Non-perishable foods such

as condiments should be kept
in the fridge door as they don’t
require consistent temperature.

5. Don’t keep eggs or milk in the

fridge door as they are sensitive to
temp changes.

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Once a month, go over your fridge and see pantry. They do not work well
if there are any foods that are past their due in the fridge. Make sure you
date. In the resources part of the book, you store each of them separately.
will find a list of fridge and pantry staples to
review your current situation. ◆ Honey, coffee, and tea.

Which foods should not go into the fridge? Where to keep your jars full of harvest? If you
don’t have a cellar, try to find the coldest,
Keep them on the counter: darkest place at home that would keep a
50–70°F temperature.
◆ Tomatoes – take out tomatoes
that you will eat in 1–2 days Review your pantry, take out all high-carb or
and keep them on the counter highly processed foods, and donate them to
to ensure they ripen well. people in need, or give them away to your
friends and family. This will open up space
◆ Pit fruits – best to be kept out to stock up on healthier alternatives.
of the fridge and on the counter.

◆ Bread – it doesn’t keep well

in the fridge. Keep it on the
counter or freeze it for later use.

◆ Berries – keep in on the counter

and enjoy them right away.

Keep ripen avocados, pit fruit, and pears

on the counter, and then put them into
the fridge. Read more advice on how to
store different vegetables and fruit in the
resources section.

Store them in the pantry:

◆ Olive oil – best to be kept

in a cool pantry, but can
be stored in the fridge, too.

◆ Canned goods – stack them,

store them on the shelf. They will
last for years.

◆ Pasta, rice, and other wholesome

foods – for best visibility, take your
pasta, rice, and similar products
out of the package and store
them in see-through containers.

◆ Potatoes, squash, pumpkin,

watermelon, onions, garlic –
find a cool, dark place in your

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04 GROCERY SHOPPING
Once you get your home under control and If you would love to do your meal prep
you have your basic plan, make sure you on Sunday and Wednesday, you should
learn how to shop right. probably get your groceries sometime during
the weekend. Choose a specific date, mark
Your main weapon against buying a variety it on the calendar, and stick to it. Make sure
of chocolates instead of a variety of veggies you pick the time that works for you.
is a grocery list. Prepare it in advance and
stick to it once you get into the store. Several simple tips will help you shop
smarter:
Now, this is important. Once you head to the
grocery store with your list, stick to buying 1. Don’t go hungry. It’s more likely
only the foods already on the list. It’s too that you will pick an unhealthy
easy to get distracted by the delights you snack if you are hungry while
find down almost every aisle. shopping. Get a balanced meal
Once you make a quick list of your before your trip so that all those
ingredients, think of the leftovers: you will empty calories don’t tempt you.
probably have some, so try not to buy too
much food if you don’t need it. Before going 2. Focus on the produce section.
to the store, review your pantry and your Don’t be afraid of buying more
fridge and see what needs to be restocked. fruits, vegetables, and berries than
you need. If you don’t eat them
Make sure you add each product into a right away, you can always freeze,
specific category (produce, dairy, grain, marinate, or pickle them for later use.
meat) for easier pickup. This will help you Make sure your selection is colorful,
shop faster once you are in the store. Plan too! Buying veggies and fruit in
strategically to move through the store bulk is not only healthy but also
going through aisles, using your categories. way cheaper than getting yourself

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 a single plastic-wrapped apple. bakery. This way, you will get higher
quality products at a fraction of the
3. Learn to love the labels. The price. Not only will you be doing
general rule here is to focus on a favor to your health, but you
getting products that have up to 5 will also support local businesses.
ingredients in total or ingredients
that you can pronounce easily. 5. Check what’s in season. Seasonal
fruit and veggies are healthier and
4. Go to the source. Whenever contain fewer preservatives. They
possible, get your produce from local taste better and, in most cases, cost
farmers, your meat from the butcher, less. It’s a win-win-win.
and your whole-grain bread from a

05 PREPARING YOUR MEALS

Once you have all the ingredients back ◆ Blanching is a good method
home, it’s time to turn them into delicious for preparing fruit and vegetables
meals that you will use throughout the week for freezing, extending their
ahead. The cooking process doesn’t have life cycle until you need them.
to turn into an all-day affair, with numerous
methods able to be used at the same time. ◆ A roast is enough to generate
the protein portion in several meals,
Consider the various cooking techniques you which is a great way to cook in bulk
could use and then see just how many meals and freeze off several portions.
you can create at the same time. Baking,
blanching, roasting, frying, steaming, and ◆ Frying is a great method to
stewing are just a few ideas and create a prepare foods for fast consumption,
variety of options: but don’t fry and freeze; the food
will become soggy once reheated.
◆ Baked goods such as muffins,
cakes, and scones freeze well.
◆ Stews and soups freeze well as
long as it doesn’t contain potatoes
or cream.

The good thing about freezing foods is that

their nutritional value is actually equal to or, in
some cases, even better than non-frozen foods.

How? When you leave food such as

fruit either in the fridge or even on the
countertop, dehydration causes not
only water loss but also a reduction in
nutrients. Freezing the foods locks in their
nutritional value, giving you foods just
as healthy as the day you bought them.

In many cases, buying frozen veggies and

fruit can be a healthy and smart option.

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STORING YOUR
FOOD FOR
the Perfect
Meal Prep

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The better your plan today, the
better your results tomorrow. When it
comes to food, timing is everything.

We’ve all been there before. You buy

yourself some lovely ingredients with plans
for creating a super-delicious meal, only to
find the produce unusable when you take
it out of the fridge just a few days later.

The fact is, most food comes with a use-

by date, giving you a limited opportunity
to either consume the food or prepare
it in such a way that it extends the
shelf life until you choose to use it.

And that is exactly what you need to

consider when selecting your own menu for
your meal prepping. It’s imperative that you
understand the shelf life of the foods you
prepare for yourself so that you have plenty
of time in which to consume the foods.
What makes all this knowledge difficult
to obtain is that every food is different.

There are different shelf lives for raw foods

and cooked foods; there’s a difference
between certain vegetables when
cooked, raw, and frozen, with the shelf
lives often quite different. That’s why this
chapter is so important for you to grasp.

The following lists will hopefully give you a

nice and varied selection of choices, each
adding to your eventual menu selections.

WHERE TO STORE
YOUR FOOD?
Meal prepping is all about thinking Three days is the limit, and it’s because
about the shelf life of your food. of the bacteria living in the food. From
the moment you finish cooking your food,
One of the fundamental rules that is easy bacteria will start to grow. They quickly
to remember is that any cooked food you multiply and continue to thrive until they
store in your fridge should be eaten within reach a level unfit for human consumption.
3 days.

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It is this growth rate that determines the
shelf life of foods in supermarkets. The BEST BY DATE
expiration dates are set because scientists Store food for up to 3 days in the
have been able to chart and measure fridge and up to 3 months in the
the growth rate of these bacteria. That’s freezer.
why milk only has a very limited shelf life
before the bacteria turn the milk bad. One point to keep in mind is that foods
that are cooling should never be left out for
The bacteria don’t thrive in cold temperatures, longer than 2 hours. Or, to be more specific,
and the shelf life of frozen foods is extended cooked foods between 41–140ºF must not
substantially. If you store cooked meals in remain out on a bench for longer than 120
your freezer, expect a minimum of 3 months’ minutes due to the build-up of bacteria.
worth of shelf life. That should give you
plenty of time to work with. Uncooked foods Once you cook it and it cools down, store
can be kept for longer (if you prepare them the excess food in the freezer or refrigerator
correctly), with only the flavor reducing with – don’t try to freeze the leftovers that were
time. cooked 2 days ago.

HOW TO STORE YOUR

MEALS?
As mentioned previously, different foods store you easier access to individual pieces.
differently, and if you combine them, they may Berries, fruit slices, fresh vegetables (these
need a little extra planning ahead of time. need to be blanched in hot water for
2–3 minutes before freezing) will all keep
First and foremost, it’s important to know better when pre-frozen before storing.
that there is a single element responsible for
the majority of food spoilage, and that is the The following lists are a great way to
air itself. Air contains the very oxygen the understand what can and can’t be frozen
bacteria need to survive, but it also contains and give you a good indication of how much
a lot of other bacteria as well. So the best prepping you need for your meals.
way to prolong the shelf life of all your food, They also show how long each variety can
whether in the fridge or freezer, is to seal it. be stored.

Secondly, there are rules for freezing. When

freezing certain foods, don’t just throw
them all in the same bag and then put
them in the freezer. In particular, fruits and
vegetables, especially when still raw, should
be first placed loosely on a tray and put in
the freezer for an hour or so. Once they are
partially frozen, add them to a container or
freezer bag or whatever method you choose.

By pre-freezing them separately, it means

they will separate as needed, giving

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HOW LONG WILL MY
FOOD LAST?
FRIDGE FREEZER PANTRY

Salad 3 days No No

Blanched vegetables 2–3 days 3 months No

Fresh fruit/vegetables
(sliced)
3 days 3 months No

Protein (cooked) 3 days 3 months No

Protein (raw) 3 days 12 months No

Sauces
(home-made or opened)
3 days No No

Baked goods No 3 months 3–4 days (sealed)

Up to 5 weeks 3 months
Eggs 7 days
(in carton) (only whites)

3 months
Soups/stews 3 days (except cream-based)

Wraps
(keep unassembled for 2 days No
as long as possible)

Burritos 2 days 3 months

1 week on the
counter
Soft herbs such as basil 1 week (if submerged in a jar
(if submerged in a jar No with water*)
or mint with water*)
1–2 months
(if dried)

Woody herbs such as 2 weeks 1–2 months

(if wrapped in No
rosemary or thyme a damp towel)
(if dried)

*Change the water every other day to ensure your herbs remain fresh. Even better – you can even grow your
own herbs to always enjoy fresh foods!

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CREATING YOUR
Weekly Menu

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Now that you have gained an understanding to make positive changes, so let’s give you
of what it takes to make your life so much a little bit of extra strength to stay strong.
easier with meal prepping, let’s put it all
into practice. It won’t be as challenging Whether on your notebook, your phone, as
as you might think, and once you see a spreadsheet on your computer, or even a
how easy it is to follow, you will jump simple whiteboard on your kitchen wall, the
at the chance to continue on your own. more planning you put in, the less chance
there is of you straying from the said plan.
Before we begin, there are a couple of things
to point out. Remember, temptation lies Pick one type of meal (breakfast and snacks
around every corner and is always ready to are a bit easier, and lunch or dinner can be a
drag you back into the depths of junk food bit more challenging), and write down what
and treats. You’ve already made the decision kind of food you want to prepare each day.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Breakfast

Lunch

Dinner

Snacks

Just seeing your plan in front of you is enough to keep your changes front of mind.

START SLOW AND

EASE IN
When making this kind of life-changing Let’s say you choose lunches to begin with.
decision, it can be tempting to rush in If you work 5 days a week like most of us,
as fast as we can and try and change that’s 5 separate meals to prep and maybe
everything at once. The problem with that 2 more lunches for the weekend. This brings
is, it can initially feel empowering, but as the us to the next logical decision to make: when
realization sinks in, you may suddenly realize to prepare the actual meals. Wednesdays
that it can actually be quite overwhelming. and Sundays would be perfect choices.

For this reason, we want you to start with a Keep in mind that you do it to avoid food
single meal and add more as you go. That going bad and ensure your every meal stays
way, the rewards and benefits will quickly delicious.
appear and drive you on to further changes.

27
TIME TO TAKE ACTION
Once you have chosen which particular new-found journey. Aisles and aisles,
meals you want to create, it’s time to set the filled with the kinds of foods that you
wheels in motion and begin by shopping know you are trying your best to avoid.
for all the wonderful ingredients you intend
to use. This is where the commitment Eat a hearty breakfast before you head out,
really comes to shine and before you head keep a well-thought-out list of ingredients
out, perhaps a small word of caution. you need, and learn to stick to that list.
Anything that’s not written in pen isn’t
The supermarket is possibly the getting anywhere near your trolley.
greatest point of temptation on your

THE FINAL PIECES IN THE

PUZZLE OF MEAL PREPPING
Now that you have all the ingredients out the door. Store the foods the right way
lined up on your benchtop, it’s time to get so they remain edible for the entire week.
prepping. Remember, this is where all the
magic happens, the kind that will see you Things like sandwiches and wraps may
through the entire week. become soggy if prepared too soon, which
might mean you pack a little container
◆ If you have chosen a with all your ingredients, then grab the
cooked meal, remember to whole-grain bread roll separately. Cut
make sure you understand the your fresh veggies right before eating
safe storage times for each. to get that extra boost of vitamins.

◆ If you intend to only cook Once prepping a week’s worth of lunches

enough meals for the week, is something you breeze through,
then you could always store 2 in perhaps begin to include a week’s worth
the fridge and 3 in the freezer. of snacks into your list. It might be as
simple as a small bag of frozen grapes,
◆ If part of your meal is baked fruit slices, or even just some yogurt.
items, such as bread rolls, wraps,
or other items, be sure to seal them If you take things slow and steady, it won’t
appropriately before storing and be long before your confidence grows, the
freezing them. prepping becomes part of your routine, and
Each meal will most likely contain several you end up with a much healthier lifestyle.
pieces, and this is where you need to make
things as easy as possible. You don’t want
to be needing to prepare each meal every
morning. Instead, you want to walk into
your kitchen, grab a bag or container from
your fridge, maybe one from your freezer
and another from your pantry, and head

28
FINAL
Thoughts

29
TIME TO TAKE ACTION
How often did you want to start a new Meal prepping checklist
chapter in your life and eat healthier, just
to notice your herbs wilting on the counter 1. Organize your pantry and fridge
and your fresh veggies slowly turning into a to ensure you keep your ingredients
wrinkled, sad version of themselves? fresh.
2. Start with a weekly menu and a
Eating healthy for many of us is associated plan.
with high expenses just because we buy
fresh produce in small amounts, which costs 3. Allocate 2 days a week for
a lot, or buy it in bulk but watch it going bad cooking and grocery shopping.
over the weeks. 4. Seek to find shops that sell local
Experienced home cooks don’t cook every produce in bulk.
day. Once you streamline your grocery
shopping and meal prepping routine, you 5. Prepare your fresh ingredients in
will cook twice a week for a couple of hours advance to avoid food waste.
and eat fresh, delicious foods every single 6. Choose recipes you love and
day. try to follow the healthy plate
proportions.
With this guidebook, we wanted to give
you simple and actionable tips on how to 7. Keep in mind the food preparation
overhaul your routine, save money, and methods for best storage and
spend less time in the kitchen. freezing.
8. Use air-tight containers to avoid
spoilage and cross-contamination.
9. Label your food to know exactly
when it should be eaten.
10. Start slow with only one meal,
and add more as you go. Enjoy!

30
RESOURCES

31
FRIDGE AND PANTRY
STAPLES
Here are some basic ideas of which foods Beans: Beans are a great source of protein
you should have at home at all times. and carbohydrates that go well with salads,
stews, and soups. Choose dry beans or no-
Whole-grains: Stock up on whole grain flour, sodium canned beans, and try to limit beans
whole grain oats, brown rice, buckwheat, stored in any type of sauces because it’s full
pearl barley, or quinoa. All of them are of hidden sugar.
a perfect source of fiber, nutrients, and
microelements, and they make you feel Chickpeas, buckwheat, and lentils: Veggies
satiated for longer. Avoid highly processed dipped in hummus are a classic, delicious,
versions, such as white rice or white flour. healthy snack, and lentils and buckwheat
are very versatile foods that can be used in
Fresh veggies: Start with leafy greens, stews, as a garnish, or even as a base for
carrots, beets, celery, avocado, cabbage, a frittata. Choose dry or no-sodium canned
garlic, onion, or eggplant. Add in some varieties.
fresh tomatoes or canned varieties with no
added sugar. Avoid starchy veggies, such as Oats: This gluten-free food is great for
potatoes or corn. breakfast or any time you want to get
yourself a quick snack. Choose whole-grain
Fruits and berries: Enjoy all the fruit, or overnight oats instead of highly processed
including blueberries, strawberries, apples, varieties.
or bananas. Add some lemon and oranges
to flavor your water. Add dried, canned fruit Popcorn kernels: Popcorn is a great, healthy
to your cart, but try to avoid fruit juices, alternative if you are trying to kick the habit
because they contain a lot of added sugar of eating potato chips during movie nights.
that you don’t need. Pop them at home; just go easy on the salt
and butter.
Lean meat, fish, and shellfish: Chicken
and turkey are some of the best options for Oils and sauces: As most condiments
getting your daily dose of protein. Enjoy lean contain excessive carbs, it’s smart to keep
fish (halibut, trout, cod) or shellfish (clams, it simple. Get some extra-virgin olive oil for
lobster, shrimp). Eat red meat (beef, pork) in salads and grapeseed oil for cooking. Get
moderation and limit any highly processed some mustard and low-sugar hot sauce if
foods such as bacon or sausages. you like some spice.

Nuts and nut butter: A small handful of nuts

is a great choice for a healthy snack. Get
some almonds, walnuts, or pistachios, and
enjoy them on their own or as a tasty addition
to any meal. Remember that nuts are high
in calories, so eat them in moderation.

Eggs: Eggs are low in carbs and can be used

in a variety of meals. It’s always an excellent
option for breakfast, salad, or in addition to
various dishes.

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VEGETABLE AND FRUIT
STORAGE CHEAT SHEET
How to prepare and store your vegetables to Brussels sprouts – Keep them in a bag in
last in the fridge, pantry, or freezer? your fridge drawer for up to one week.

VEGETABLES Butternut squash – Keep it in the pantry or

other dark, cool place for up to 3 months.
Artichoke – Sprinkle with water and put in an You can also cut it in squares, freeze it on
airtight bag. It will keep fresh for 3–5 days. a cooking sheet, and then keep it sealed in
bags.
Asparagus – Cook the same day. If you
cannot do it right away, cut the bottom and Cabbage – Store it in the pantry or other
put the asparagus standing in an inch of dark place. Once you cut it, wrap the cut
water. and store it in the fridge.

Avocado – Leave it on the counter to ripen, Carrots – Peel your carrots, and store them
and once it’s ripe, put it in the fridge. Once in cold water in the fridge. They will last for
you cut an avocado, keep the pit in the half up to 2 months if you change the water every
that you want to store for later to avoid it couple of days.
changing color.
Cauliflower – Put it in a bag with a paper
Beets – Pat them dry, store them in an towel to collect excess moisture, and it will
airtight bag in the fridge for up to 3 weeks. last for up to 7 days.
Broccoli – Best to use right away. If you can’t,
mist it, wrap it in a damp paper towel, and Celery – Keep the heads whole, wrap them
store in the fridge drawer for up to 3 days, in tin foil, and keep them in the drawer in
or blanch it and keep it in an airtight bag in your fridge. It will last up to 2–4 weeks. You
the freezer. can also cut it up and keep it in water for a
couple of days for a quick snack.

Chard – Wrap it in a damp towel and put

it in an unsealed bag in a fridge. It will stay
fresh for up to a week.

Cucumber – Once peeled, put it in the

airtight container, submerge it with water,
and store it up for a week. You can also puree
and freeze cucumbers in ice-cube trays to
use for smoothies.

Eggplant – Place in a bag and keep it in the

crisper drawer. Don’t cut it before you want
to use it. You can also cook it in the oven,
cool it, then freeze it.

Garlic – Store in a dry and cool pantry with

plenty of airflow. Once you break the garlic,

33
you can also store it in oil. You can also Spinach – Store dry spinach on a paper
freeze garlic either as peeled cloves, minced, towel in a sealed container in your fridge for
or as a paste. up to 10 days.

Ginger – Store it intact in the fridge, or Tomato – Store tomatoes on the counter,
prepare it with some honey to be used for stem down, and eat once ripened.
teas.
Turnips – Take the leaves off, put them in a
Green beans – Either store green beans in bag with some damp towels, and keep them
the fridge unwashed or blanch them, cool for up to a couple of months.
them, and put them in the freezer in a bag.
Zucchini – Store it in the fridge wrapped in
Kale – Wash it, dry it, and store it in the a damp cloth or produce bag.
freezer. You can also dry it and use bags to
keep in the fridge. BONUS TIP: Store your soft, leafy herbs such
as mint, basil, cilantro in a glass jar with
Leeks – Keep them in the fridge without water on the counter, and your hard herbs
washing or cutting them. Best to be served such as rosemary, thyme, or sage wrapped
fresh. in a damp towel in the fridge.

Lettuce – If you have loose leaves, wash

them, dry them, and put them in a bag. If
you have a full head of lettuce, wrap it in a
damp towel. Use it as soon as possible.

Mushrooms – Take them out of the container,

wrap in paper towels, and keep them in the
fridge.

Onions – Sliced, cut, or diced onions stay

fresh in the fridge for up to 10 days.

Pepper – You can cut them 2–3 days in

advance if you keep them in a sealed
container.

Pumpkin – Keep it in a dry and cool pantry.

Once cooked, it freezes easily – put it in the
oven, cook it, and make a puree for freezing.

Radishes – Cut the green part and put them

in a bag with a damp towel. It will last up to
a week.

Sweet potato – Keep them in the cool and

dark pantry. It changes the structure while
in the fridge.

Snap peas – Eat them as soon as possible.

34
FRUIT them to a container.

Apples – Store them on the counter or in Honeydew melon – Once cut, place it in an
your pantry. The fridge works, too; apples airtight container in the fridge.
are not picky.
Kiwi – Store kiwis in a fridge, place them on
Apricot – Keep apricots on the counter until the counter to ripen, and store in the fridge
ripe, and then store them in a bag in the once ripe.
fridge.
Lemons and limes – Best kept in the fridge,
Bananas – Keep them on the counter away lemons will stay fresh for a while in the
from other fruit, or freeze them. crisper drawer. It’s also ok to store them on
the counter.
Cantaloupe – Store it on the counter, and
transfer it to the fridge once cut. Mango – Store mangoes on the counter to
ripen and keep them in the fridge once ripe.
Figs – Keep them in the fridge for a couple Mangos also freeze well!
of days, or freeze them.
Oranges – Store them on the counter if you
Grapefruit – Store grapefruits in a bag in the want to use them up soon or in the fridge for
fridge for later use, and take them out to the later use.
counter once you want to use them.
Peach – A stem-side, kept on the counter
Grapes – Keep them in the fridge until ready peach is best for ripening, but it can also be
to eat. Grapes freeze well, too – freeze them kept in the fridge.
on a baking sheet, and once frozen, move
Pears – Store them on the counter to ripen,
and keep them in the fridge once ripe.

Pineapple – Best kept in the refrigerator,

especially once cut. You can slice it for later
use or freeze it for a couple of months.

Plums – Store them away from sunlight until

ripe, and put them in the fridge for later use.

Pomegranate – Uncut pomegranate can

stay fresh for 2 months. Store it in the
refrigerator.

Watermelon – Can be kept on the counter

for up to 2 weeks but should be wrapped
and put in the fridge once cut.

BONUS TIP: Berries don’t last long. Put them

on the counter and enjoy them fresh!

Keep in mind that most of these foods can

be pickled or preserved for a couple of weeks
or up to one year.

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THANK
You!

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