There are a lot of practical things to consider when prepping meals ahead, whether you are prepping for the week, or batch cooking to freeze and eat later. (More on that in future posts)
However, one very important and often forgotten thing is. . .
Do you like the meal enough to eat it?
It’s all well and good to prep meals ahead. Prepping has so much potential to help us get more nutrients, meet nutrition goals, save time, save money, even try new things. However all the planning and prepping in the world won’t help you unless you actually eat the meals.
Let me give you an example. I made a giant batch of broccoli, cheese, and potato soup. It was fine. It didn’t taste bad, but it was pretty bland, had no texture, and was a not-very-appetizing color.
I don’t have a photo, but it was about this color, but much less appetizing-looking as it was in a big ziploc bag instead of this pretty garnished bowl (Photo by Valeria Boltneva on Pexels.com)
I put most of it in the freezer. I kept looking at it and choosing something else to eat. Then when I was finally tired of it taking up space in the freezer, I took it out to thaw in the fridge, thinking it would be an easy meal later in the week. Guess what never got eaten and had to get thrown away? And I do NOT like to throw away food.
How do we make sure our hard work prepping meals doesn’t go to waste? Let me introduce you to the leftover rule.
The leftover rule: If I’m not excited to eat the leftovers, it’s not a good meal-prep meal.
Chicken tortilla soup? Yes please. Pulled pork? Meh for me, but my husband likes it as leftovers so it is a yes for us as a family. The kale and sweet potato cheese tart I made last week? It’s a no. My husband’s signature breakfast burritos? Yesssss. Lentil curry or lasagna? Even better as leftovers!
Eating meal-prepped meals is basically eating leftovers, so plan accordingly 🙂 Don’t make something ahead imagining your tastes will magically change.
This rule won’t work for everyone obviously, as some people never like leftovers. However, I find it to be a pretty good indicator of whether I’ll use a meal-prepped meal – and I think because it’s based on your preference it’s pretty generalize-able. Give it a try — see how it affects your meal prep success!
Just remember – the best meal prep won’t help you unless you actually eat the meal, so make sure it’s something you actually like.
P.S. This is especially important if you are just starting meal prepping. When starting a new habit you want to make it as easy as possible. Overwhelmed and don’t know where to start? While I’m not you and can’t guarantee I’ll nail your preferences 100% the first time, I’m pretty good at helping first-time meal preppers choose meals that they will like and eat.
If this sounds like you and you want to work on this together, contact me here
It would be nice if it was just something you could buy, like a neat meal planner, or a cute chalkboard to write your menu on, or even buying a pre-made meal plan from a service or the right meal prep containers. But it’s rarely that easy or one size fits all. That’s why this is key to success – because it’s not trying to make one solution work for everybody. It’s helping YOU know what YOU need.
Now, this isn’t a guaranteed success tool. It’s not like you will automatically succeed just because you know what you want to accomplish.
BUT, if you’re not sure what the point of your meal plan is, how will you know it’s working? How will you make it work?
You need to know what difference you want your meal plan to make so you know when it’s successful.
AND
Knowing how you want your meal plan to serve you will help you decide what it needs to include and what it doesn’t.
Anyway. Enough theory. Let’s talk about some examples – that always helps me.
College Cami
(That’s me)
I did not have a lot of money, but I did have time, and I was willing to eat some weird stuff. I was mainly cooking just for myself and, as I was studying nutrition, trying to follow nutrition guidelines. I also lived in an apartment with 3 roommates and 1 fridge. So what did I want my meal plan to do for me?
Be cheap
Be efficient with ingredients (not use a lot of variety, both for cost savings and for space savings – 4 roommates one fridge, remember?)
Meet certain nutrition goals, like eat fish 2x/wk, have enough calcium, etc.
What did I not need my meal plan to do for me ?
Be quick and easy to make – I had plenty of time to cook
Please anybody else – I could just make what I wanted and/or was willing to eat
Be mentally easy – I had mental space and enthusiasm to try a lot of new recipes, so I could make weird stuff with the ingredients I had because I had time to think about it
Roasted veggie pasta
Practically this meant I ate a lot of beans, cheap vegetables like cabbage, some cheap meats like whole chicken and sardines, and I did a lot of cooking from scratch and a lot of new recipes. (Made my own bread, tortillas, broth, etc.).
This is a smoothie with actual red cabbage in it. I have never had a smoothie with cabbage in it after college, but I liked the color so much that I have 3 or 4 pictures of this smoothie.
Let’s move on to Dietetic Internship Cami
I have almost no pictures from this time and certainly no pictures of what we were eating. But here’s a picture of me with a poster I made for my internship haha.
At this point I had a little more money because I had married a rich engineer – haha, just kidding, we weren’t rich, because dietetic internships DON’T PAY YOU, but we had a little more money. We were also very tired. Both of us were working full time and commuting at least an hour each way (usually more). I didn’t need to pack lunch because one of the perks of dietetic internships despite being unpaid is that they sometimes/often feed you. But my husband did, so some leftovers or lunch ingredients he could pack were helpful. So what did I need my meal plan to do for me then?
Be convenient! We needed meals that required almost ZERO effort when we got home at night. I seriously still don’t know how we made it though that year; when I think back most of what I remember is exhaustion.
Save some sanity. In addition to not having much time, we were both pretty burned out and so didn’t have a lot of motivation or mental energy to cook or plan meals
Still save some money (again, we weren’t really rich, just no longer poor college students)
Be acceptable for both me and my husband – thankfully he’s not picky so this wasn’t a big deal, and provide some leftovers he could take for lunch.
What did I not have to worry about for this meal plan?
Cost (as much)
Efficiency (a little more money to spend on a variety of ingredients, and a whole apartment kitchen to store our stuff!)
I didn’t worry as much about nutrition, mainly because convenience was a priority
We ate a lot of slow cooker meals that I would prep ahead on the weekends, a lot of quick meals like quesadillas or grilled PBJ. We ate a lot of the same meals on repeat because we didn’t have to think of new ones, and we went out to eat more often* (but still not a lot), because we could afford it, and it was sometimes a bright spot after a long day.
*Remember this: Planning to go to a restaurant or planning to get takeout counts as meal planning. Many times the reasons we meal plan (cost, nutrition, dietary restrictions) limit eating out but that doesn’t mean it can’t be a part of a successful meal plan.
Now a family (based on many real life families I’ve worked with)
They are tired of eating the same 5 meals over and over again and they want to spend less money on going out to eat. They get overwhelmed at dinner time so it would be helpful to have a dinner decision made BEFORE the kids get tired and crazy and they get super hungry and they end up just picking up sandwiches or making chicken nuggets again. They’d like to eat healthy, but don’t have any specific nutrition-related health conditions or dietary restrictions. Their meal plan needs to:
reduce decision fatigue by just having the decision made ahead of time
be convenient enough that they will follow their plan and not just go out to eat anyway because what they’ve planned has too many steps
include enough variety to help them and their kids not be bored and/or learn to eat new foods
but also be familiar and appealing enough that they will follow through with the plan
What they don’t need to include:
any particular nutrition goals or dietary restrictions (I always think trying to get all the food groups in is good, but this is not their priority right now)
cost savings on food because they’ve determined going out to eat less will save them money
a lot of new recipes or meals. Too many new things at once is overwhelming even if the actual dish/recipe is easy. They might be adding in 1-2 new things per week. (like a new salad dressing or a new side dish to a favorite main)
Their meal plan would probably include a lot of familiar, easy to make favorites, with small variations each week and maybe as they get in the habit of cooking at home, they start to add in new recipes more frequently. They will probably be most successful if they use convenience products (pre-cut veggies, pre-made sauces, frozen sides or mains) so the effort at dinner time is easy. Shooting for generally balanced meals is good, but if trying to eat lots of vegetables or low salt for example, will make them less likely to eat at home or try new things (their priority), then it does not serve the meal plan and should be set aside to make room for their priority.
My college meal plan would not work for this imaginary family. Probably way too many weird things for their comfort level (molasses on bread for dessert anyone?) and a lot of unnecessary stress about cost savings when paying for some convenience is within their budget and will help them accomplish their goal of being less overwhelmed at dinner time.
You need to decide what success looks and feels like for YOUR meal plan.
Questions? Comments? Tips? Share in the comments. Or talk to me if you need help figuring out what a successful meal plan looks like for you. That’s my specialty. 🙂
But actually, choose one or two. Do not try to do all at once.
I just put the 15 ways in the title because it’s more clickable. This is the world we live in. You can read this blog post, or watch this video about why it’s so important to start small
Figure out one meal you can easily make at home, that you like. Start making it once a week on a day that you have time
If right now you cook and eat at home 1 day per week, try to add 1 additional day
Categorize your days to cut down on decisions – Taco Tuesday or Pizza Friday or Meatless Monday
Make an “emergency meal” list – this is like brainless crowd pleasers, but eaaaaassy (e.g. hot dogs and mac and cheese, PBJ, scrambled eggs and toast, Chicken Caesar salad from a bag), something you can cook at home when you don’t have time or energy. It’s ok if most of your meals are like this. They don’t have to be fancy.
Consider using a snacky meal on a day when you just can’t even
Have a different family member plan or prepare on different days of the week (Age-appropriately of course – your toddler cannot make dinner by themselves). This can be a great way to get kids involved and more excited about food.
Don’t plan to make involved or new recipes on days you know you will be busy! (These are great days for an “emergency meal”. Or for going out, if that fits with your goals)
Pick one new recipe to try per month
Use convenience items if you can afford it and they are available. What parts of cooking at home do you hate? Can buy a product to eliminate that? I hate washing lettuce – I’m much more likely to eat salad if I have pre-washed greens. We eat a ton of frozen veggies. Hate cooking raw meat? Buy it frozen and pre-cooked, or choose meals that don’t involve meat
Don’t mind leftovers? Making a big pot of soup or chili to eat throughout the week works well
Do mind leftovers? Freeze any leftovers for a few weeks from now (this doesn’t work for things like salad obviously)
Don’t get stuck on needing to cook at dinner – maybe cooking lunch or breakfast is a better fit for you
Do half and half – do a takeout entree and homemade salad or veggie. Or reverse – make some baked fish and get some fries from MacDonalds.
