As we age, responsibilities only compound, packing our schedules even fuller. This leads us to habits of unbalanced meals or easy-to-reach canned and frozen food options. Meal prepping helps ensure that the meals served are healthy and balanced. Furthermore, meals can target health goals, whether it be gaining muscle, or feeling energized.

Supplies

Meal tracker
Dry erase board
Dry erase marker
Paper
Pencil
Cookbooks
Shopping list
Paper and pencil
Notes app on phone
Ingredients
Masking tape
Mixing bowls
Pans
Permanent marker
Plastic containers
Pots
Spatula
Stirring spoon
Stove
Toaster oven, or oven

Step 1: Choose How to Record Meals

Decide how to track what meal goes with what day.

I bought a days of the week dry erase calendar that allows me to write down what is being eaten for every meal. Others may find a paper and pencil easier or create their own template.

Step 2: Gather Planning Materials

Cookbooks
Meal recorder
Dry erase board and dry erase marker or pencil and paper

Step 3: Pick Out Recipes

Make note of what dishes sound good.

Step 4: Record Meals for Each Day

Decide what recipes go for which meal.

Step 5: Create Shopping List

Record every item each recipe calls for as well as the quantity or weight. You can use paper or the notes section of your phone.

Step 6: Check Storage Areas

Check all storage areas, fridge, and cupboards to ensure that you do not buy anything you already have at home.

Step 7: Clear a Spot in the Fridge for Meals

Before bringing home all of the food that is being prepped, make sure there is room in the fridge for the meals to go once made.

Step 8: Buy Groceries

Buy groceries. It does not matter how you shop, whether in person, pick-up, or delivery.

Step 9: Sort Groceries

Sort groceries into what meal each ingredient goes with.

Step 10: Gather Cooking Materials

Aluminum foil
Masking tape
Mixing bowls
Pans
Permanent marker
Plastic containers
Pots
Pans
Spatula
Stirring spoon

Step 11: Begin Prepping

Choose a recipe to start with and begin following directions.

I start with that night's dinner.

Step 12: Optional: Start Cooking

Start cooking.

I wait until the time I want that meal as some dishes are best fresh.

Step 13: Label Containers

Take the permanent marker and write on masking tape what day and what meal each item is. Then rip the piece of tape off and place it on the meal’s lid.

1/2 tells me that the container is number one of two containers.

Step 14: Place Food in Container

Place the cooked or uncooked food in the labeled container for storage.

Step 15: Refrigerate Food

Place labeled and filled containers in their designated spot in the fridge.

Step 16: Meal Time

Take out the scheduled meal. If it needs to be cooked, now is the time. If things are already cooked, reheat as desired and enjoy!

Step 17: Tips

Take note of the hyperlink or page number the recipe comes from for easy access later.
If you choose to cook, see what dishes can be put in the oven at the same time.
While waiting for things to preheat or cook, start prepping easy items (like sandwiches) or washing dishes.

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Introduction: Meal Prepping Basics