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Meal prep

Do it on a Sunday and make it all as healthy as possible.

I make up a humungous salad in the fridge with a big lid on it and then I  chuck a bit of chicken with it. 

You can cook one meal and then you freeze it in batches and you've got like, 5 or however many meals waiting for you. 

Do it on a Sunday and make it all as healthy as possible.

I make up a humungous salad in the fridge with a big lid on it and then I  chuck a bit of chicken with it. 

You can cook one meal and then you freeze it in batches and you've got like, 5 or however many meals waiting for you. 

So what is meal prep all about?
Meal prep involves cooking and storing meals in containers or sandwich bags so they can be reheated when needed. Keep a spare meal for when things are busy. 
Why would I want to meal prep?
People meal prep to save time, ensure they have healthy, balanced meals readily available, reduce the temptation to order takeaway, manage portion sizes, and avoid food waste.

These are some of the ways you can do this.

Plan your meals

Choose recipes or meals for the week, trying to focus on balanced meals.

Cook in batches

Prepare large quantities of proteins, grains, and vegetables at once.

Portion out meals

Once prepared divide the prepared food into individual containers for easy grab-and-go meals. Or freeze as a whole if you know you’ll need a dinner to feed everyone later on.

Store properly

Keep meals in airtight containers or sandwich bags in the fridge or freezer to maintain freshness

Other prep tips

1. Clean

  • Always wash your hands with soap and warm water.
  • Make sure your knife, chopping board and bench are clean. 
  • Wash fruit and vegetables before eating.

2. Defrosting food

Defrosting Meat 

Using cold water:

    • Put the meat in a plastic bag and submerge it in cold water for 2-3 hours. Replace the water every 30 minutes to prevent it from getting cold.

Using hot water:

    • Fill a large bowl with hot water from the sink.
    • Put the meat in a plastic bag and close it well. 
    • Submerge the meat in the water and weigh it down with a slotted spoon.
    • Keep it there for 10-15 minutes.

Defrosting other foods

Defrost using the defrosting option in the microwave:

    • Remove food from the plastic and place it on a microwaveable plate.
    • Choose the defrosting setting in the microwave.

Defrosting baked goods:

    • Preheat your oven to 163 °C and prepare a baking sheet.
    • Heat the baked goods for 15-30 minutes based on their size.
    • If not baked, microwave on high for 15-25 seconds before baking them.

3. Cook 

  • Always keep raw meat separate from other foods. 
  • Always cook food thoroughly, especially meat.  
  • Reheat leftovers to HOT temperatures. 
  • Use leftovers from the day before.

4. How to cook for a large number of people 

  • Use a recipe you are comfortable with.
  • Use a recipe with only one base ingredient, such as pasta or rice, as these can be suitable for a large number of people. Check out the recipe section for more information. 
  • If the family are visiting, let them know to bring one dish with them as it then shares the workload and cost between everyone.
  • If things are tough, open up with family members about accepting guests at this time.

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