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FAQs:

What is Meal Preparation?

Meal prep meals are effectively pre-made meals that are either prepped, semi-cooked, or fully cooked. However, if you were to order meal prep online, you would most likely be ordering fully cooked meals. Meal prep meals need to be stored either in the fridge or in the freezer to allow consumption later in the week. The requirement of refrigeration might have made you think that meal preparation is a luxury only in the last 60 years or so but that would not be fully correct.

How Do Meal Prep Delivery Services Work? 

The process for meal prep delivery services will vary, but the main idea is that you order the food you want, and then it’s delivered straight to your door. You generally get to choose the meals that you want based on your dietary restrictions and personal preferences. In most cases, you can also choose the number of meals you order per week. 

After your order is in, your meal prep delivery service will tell you when you can expect the food to be delivered to you. Depending on whether you choose a local or a nationwide service, your food will come either fresh or frozen. Make sure that you are aware of your delivery date and time and get your food into the proper fridge/freezer as quickly as possible to prevent spoiling.

Why is Meal Preparation Important?

A busy schedule is one of the top reasons why people choose quick takeout meals, which are often calorie-laden and a contributor to expanding waistlines. Amidst hectic weekday schedules, meal prep or meal planning is a great tool to help keep us on a healthy eating track. Although any type of meal prep requires planning, there is no one correct method, as it can differ based on food preferences, cooking ability, schedules, and personal goals.

Meal prep can help save money, can ultimately save time, can help with weight control, as you decide on the ingredients and portions served, can contribute to an overall more nutritionally balanced diet, and can reduce stress as you avoid last-minute decisions about what to eat, or rushed preparation.

Are Meal Prep Services Worth It?

When someone else does the meal prep (and grocery shopping) instead, you can still enjoy home-cooked meals that support your health and wellness. Undoubtedly, meal prep services make cooking and eating simpler but that’s not the only rationale for using one. There are other reasons why you might be drawn to a meal prep service. Meal prep services can:

1. Allow you to explore new recipes and flavors.

2. Help you learn basic cooking skills.

3. Cut down on food waste, since you are getting exactly what you need.

4. Offer options for different popular diets, allowing you to stick to your culinary nutrition goals.

5. Be a healthier alternative to takeout.

6. Support people who are unable to prep due to illness, injury, or chronic pain (such as arthritis).

7. Give you more time to pursue interests aside from cooking.

What is Meal Preparation for Seniors?

Meal prep for seniors is a way to make mealtime easier for both the elderly and their caregivers. Meal prepping can help prevent mealtime meltdowns, improve diet quality, and reduce the amount of food wasted in your house. It is important to know that meal prepping isn't just about making sure that you prepare enough food for the week. It's also about preparing healthy meals with balanced nutrients.

Is Meal Prep for Everyone?

Meal prepping is useful for all sorts of people, from those trying to cut down their cooking time to bodybuilders on the keto diet. However, some forms of meal prep may not be for everyone.

Some foods, such as dressed salads or cut avocados, don’t hold up well to a week in the fridge. Most meal preppers solve this issue by cooking a main ingredient, such as chicken breast, and portioning out ingredients to go with it. Others keep salad dressing and salads separate and only make meals such as salads one or two days ahead of time.

Another way to look at meal prepping is by preparing a variety of ingredients that make cooking easier and faster. Prepping fruit and portioning out yogurt and Collagen Protein for your morning smoothie or chopping veggies to make stir fry during the week are both time-saving and take the mental load off getting breakfast, lunch, or dinner ready.

Worried about fridge fermentation and a possible histamine response? Avoid high-histamine foods when you cook and see if the process works for you. Consider meal prepping for a shorter time frame, or prepping single ingredients instead of full meals.

Pro tip: Meal prep looks a little different for everyone. Some people cook individual portions of meals for breakfast, lunch, and dinner throughout the week. Others cook just enough for two to three days of lunches. Experiment and find what works for you.

What Can You Meal Prep?

This is the golden question. As with any leftovers, the palatability of prepped meals varies from person to person.

Foods that work well for meal prepping:

- cooked grains & pasta

- cooked beans

- cooked meat

- roasted vegetables

- hearty fresh vegetables (think celery, carrots, peas, bell peppers, kale, cabbage, radishes, etc.)

- whole fruit (apples, oranges, stone fruit)

- nuts & seeds

- cheese

- sauces and dips (like salad dressings, hummus, salsa, sour cream, etc.)

Foods that don’t usually meal prep well:

- softer fruits and vegetables (lettuce, berries, and cut fruit)

- crunchy items like fried food, crackers, or chips

That being said, there are sometimes ways around this, like packing ingredients individually. Tend to stay away from items that require special care just for convenience's sake, but it is possible to prep these things if you don’t mind putting in the extra work.

How Long Do My Meal Preps Stay “Good”?

As food is stored in the refrigerator it begins a slow decline in quality. In addition to this, the way food is packed or the individual nuances of your refrigerator environment can impact the quality of your refrigerated meals. So often the lifespan or acceptable changes in texture and flavor will be subject to the eater.

Always begin with the refrigeration guidelines set by the FDA, and then evaluate them against your preferences. In general, don’t prep more than four days worth at a time because, by the fifth day, the food is usually too limp and lifeless to enjoy. By prepping four days in a row you can prep two times per week and be covered or prep once per week and reach into the stash of freezer leftovers for the remaining days (plus the option for eating out one day).

How Much Does Meal Preparation Services Cost?

Meal prep services and meal kit services are more expensive than cooking yourself. Prices vary, though on average you’ll probably pay about $10-12 dollars per serving. Yes, that’s probably cheaper than eating at a restaurant or some takeout spots. However, if you’re a family of four you could be paying $40 to $50 per meal –  and you could probably make something yourself for less and have more servings to freeze or take for lunch to work the next day.

How to Prepare for Meal Preparation?

Here are some tips on how to prepare for meal preparation.

1. Discuss with your family what types of foods and favorite meals they like to eat.

2. Start a monthly calendar or spreadsheet to record your meal ideas, favorite recipe sites, and food shopping lists.

3. Collect healthy recipes. Clip recipes from print magazines and newspapers and save in a binder, or copy links of recipes onto an online spreadsheet.

4. Consider specific meals or foods for different days of the week. Some families enjoy the consistency of knowing what to expect, and it can help to ease your meal planning.

5. Start small: Aim to create enough dinners for 2-3 days of the week.

Different Kinds Of Meal Prep Services

In short, meal prep services aim to combine the convenience of order-in dining with the fresh, health-conscious benefits of balanced, nutrition-oriented meal plans. 

Meal prep services can generally be divided into two different categories: meal prep kits and meal prep delivery services. 

Meal prep kits send you all the ingredients you need to cook a healthy meal. They will generally include specialty-crafted recipes, and most delivery services will have healthy options to appeal to the health-conscious consumer. You do still have to cook the food yourself, but these kits essentially allow you to skip the steps of searching for interesting recipes and going to the grocery store to get the items you need to make a healthy meal.  

Meal prep delivery services take care of everything from the recipe planning to the ingredient sourcing to the cooking, so all you have to do is pop your food into the microwave to get it ready to eat. As opposed to meal prep kits, which give their subscribers the chance to cook their meals at home, meal prep delivery services are targeted towards people who want to eat as healthy as possible but don’t have the time or energy to spend cooking. 

Meal prep delivery services are the most cost-effective and convenient options for most people. Because these delivery services take care of everything besides reheating, it’s the best, most efficient way to get healthy and consistent meals day in and day out. 

Meal prep kits are better suited for those who still want to cook but don’t want to spend time shopping around for healthy recipes and ingredients. You’ll also want to take the amount of food into account: meal prep kits for each meal generally only yield a couple of servings.

Benefits of Meal Preparation Services

Here is a list of the benefits of meal delivery services to help you decide if it’s right for you. All these benefits offer a significant enhancement in your quality of life. We recommend you learn how to choose the right meal kit service. You won’t want to go back to traditional grocery shopping!

1. It Saves Time

Are you married with kids? Living on your own? Somewhere in between? Finding the time to make a home-cooked meal can be impossible. We recommend choosing a service that offers meal delivery for busy professionals. Just imagine—you need to attend to work demands, household chores, and family needs…

2. It Reduces Food Waste

The United Nations estimates that 17% of food produced globally goes to waste. Isn’t that a wild food waste fact? But you can make a difference with a meal kit delivery service. You won’t have to worry about your forgotten leftovers turning into science experiments. 

3. It Saves Money

While we’re on the subject, let’s not forget that wasted food = wasted money. But it’s possible to get delicious food and start eating healthy on a budget. Know exactly how much you’re spending on food each week. It’s time to cut down on those expensive drive-through orders!

4. You Can Try New Foods

We are creatures of habit. That, unfortunately, means that our grocery lists tend to look the same each week. This is one of the biggest benefits of meal kits for anyone who loves trying new food! A meal kit delivery service is an excellent way to expand your palate. 

5. It Caters to Dietary Needs

Meal kits can provide menu items that avoid common allergens. (Ex. Dairy or nuts) You can also customize your selections. 

6. It Ensures Better Nutrition

Takeout and quick meals aren’t great for meeting your nutritional needs. Grease, fat, and high calories can make you feel sluggish and unwell. With meal kit delivery services, you can plan your menu ahead of time. You’ll add a diverse range of vitamins and nutrients to your week.

It’s time to learn how to make healthy food swaps by yourself. The benefits of meal delivery services reach people of all ages. 

7. It Simplifies Decision Making

Imagine never having to ask, “What’s for dinner?” ever again. With a meal kit delivery service, you select your meals in advance. You know exactly what’s going to show up at your door. This is especially helpful for new parents. When your baby is crying nonstop, and you haven’t slept in 36 hours, the last thing you want to do is figure out what to cook for dinner.

8. It Provides Correct Portions

Portioning out ingredients is a pain. No one wants to cut and measure when they’re strapped on time and trying to serve dinner. If you buy more than necessary, you might end up with waste. On the other hand, buying less than you need won’t satisfy yourself or your family. A meal kit delivery service takes the ambiguity out of portion sizes.

9. It Makes a Great Gift

Looking for a gift for a busy family member or a friend who loves to cook but lacks time? Or perhaps someone new to cooking altogether? Send meals to someone who loves cooking or has never tried a meal delivery service before!

10. It Can Teach You How to Cook

Even if you’re not a seasoned chef, a meal kit delivery service can be your guide into the culinary world. Each kit comes with easy-to-follow step-by-step instructions. This simplifies the cooking process and teaches valuable cooking techniques along the way. The satisfaction of creating a meal from scratch can be incredibly rewarding. That’s one of the advantages of a food delivery service. You can continue exploring new recipes and skills in the kitchen!

11. It Makes It Easy to Eat Seasonally

Do you know what seasonal eating is? It’s taking advantage of the foods that are at their best during different points in the year. For example, you select the best fruits in your current season. Eating seasonally is better for the environment. It lets you enjoy fruits and vegetables at their peak flavor and nutritional value. This approach supports local farmers. It reduces the carbon footprint associated with transporting food long distances.

Disadvantages Of Meal Prep Services

1. The cost can be higher than you think.

Meal kits often market themselves on their affordability and compare favorably to getting similar meals from restaurants. However, the cost comparison doesn't hold up as well when compared to buying the groceries yourself and doing your prep work. If you're replacing takeout, the cost of a meal kit dinner is usually less expensive. But if you're replacing old-fashioned grocery shopping and cooking, the convenience of meal kits can be pricey, so keep that in mind. 

2. Your food is on a schedule.

No matter what service you use, the ingredients you receive will largely be perishable, so you’ll need to make your meals within a few days of delivery. It's not a major issue, but you'll need to make sure the deliveries line up with your needs so your kit doesn't go to waste.

3. You'll still need to go grocery shopping.

You can replace multiple weekly meals with meal kits, but you'll still need to visit the grocery store (or order a delivery) for the rest of your essentials and additional meals. In other words, meal kits are a potential supplement to your weekly menu, but they're not a good replacement for grocery shopping. 

4. You need to continually plan.

Most services allow you to select your meals from a larger list. They also let you pause deliveries or skip weeks when nothing looks good. But you need to remember to monitor your account regularly or risk getting a box full of meals you don't want. If you forget and miss the deadline for changing an order, you'll be charged and shipped the default kit for the week. 

5. More packaging waste.

All ingredients are packed and labeled individually. There's also the box it's shipped in, the padding/insulation in the box, and the ice pack/cooling source that keeps your ingredients cold and fresh during transit. This produces a lot of packaging. Fortunately, a lot of it's recyclable, but there’s still a significant amount of materials in play. Whether that's worse, better, or negates the reduction in food waste is up for debate, but for the end user, it means more trash and recyclables to consider.

Pick the Right Number and Variety of Meals

Figuring out how many meals to make and what to include in each meal can sometimes be tricky. The best way to plan is to first decide on which meals you’d like to focus on and which meal-prepping method fits your lifestyle.

Then, check your calendar to decide the number of breakfasts, lunches, and dinners you’ll need for the upcoming week. Also, remember to account for times you’re likely to eat out — for instance, on dates, at brunch with friends, or at client dinners.

When selecting which meals to make, it’s best to start with a limited number of recipes that you already know. This will ease your transition into meal planning. That said, it’s also important to avoid picking only one recipe for the whole week. This lack of variety can lead to boredom and won’t provide your body with the nutrients it needs.

Instead, try picking meals that contain different vegetables and protein-rich foods, as well as varied complex carbs such as brown rice, quinoa, or sweet potatoes. Integrating a vegetarian or vegan meal into the mix is another way to add variety.

Different Ways to Meal Prep

You may think that cooking meals for the week ahead will consume a big chunk of your weekend. However, because there are various ways to meal prep, you don’t have to stand in the kitchen for an entire Sunday afternoon. Everyone can find a suitable meal preparation style.

The most popular ways to meal-prep include:

1. Make-ahead meals: Full meals cooked in advance can be refrigerated and reheated at mealtimes. This is particularly handy for dinnertime meals.

2. Batch cooking: Making large batches of a specific recipe, then splitting it into individual portions to be frozen and eaten over the next few months. These make for popular warm lunch or dinner options.

3. Individually portioned meals: Preparing fresh meals and portioning them into individual grab-and-go portions to be refrigerated and eaten over the next few days. This is particularly handy for quick lunches.

4. Ready-to-cook ingredients: Prepping the ingredients required for specific meals ahead of time is a way to cut down on cooking time in the kitchen.

5. The method that will work best for you depends on your goals and daily routine.

For instance, make-ahead breakfasts might work best if you’re looking to streamline your morning routine. On the other hand, keeping batch-cooked meals in your freezer is particularly handy for those who have limited time in the evenings.

The different meal-prepping methods can also be mixed and matched depending on your own circumstances. Start by choosing the most appealing method, then slowly experiment with the others to determine what suits you best.

Steps to a Successful Meal Prep

Prepping a week’s worth of meals can sound daunting, especially for first-timers. But it doesn’t have to be hard. Below, you’ll find a simple step-by-step guide to streamline your meal prepping process.

1. Select your meal prep method of choice: This can also be a combination of methods and should be based on your lifestyle and nutrition goals.

2. Stick to a schedule: Pick one day each week to do your meal planning, shop for groceries, and cook.

3. Pick the right number of meals: Bear in mind your calendar and the restaurant meals you’ve planned for the week.

4. Select the right recipes: Keep an eye out for variety and preparation methods. When starting, stick to recipes you already know.

5. Reduce the time you spend on grocery shopping: Make a grocery list organized by supermarket departments or shop for groceries online.

6. Spend less time in the kitchen: Choose which meals to cook first based on cooking times.

7. Store your meals: Use safe cooling methods and appropriate containers. Refrigerate meals you’re planning to eat within 3–4 days, then label and freeze the rest.

Strategies for Successful Meal Preparation

Meal preparation requires, well, preparation! Plan. Consider your budget, and favorite foods, and- most importantly - consider your personal goals. Gather recipes that include ingredients from each food group to ensure balanced meals (including protein, starch, and vegetables). From there, make a grocery list, map out portions, and start cooking!

Tips to try today:

1. Cook in large particularly grains as they take a long time to cook- to save time and energy

2. Freeze any food that you won’t be able to eat within five days

3. Make sure you have plenty of single meal-sized containers for storage

Whether it’s planning for a week of meals or just the day before, meal preparation can ease your stress and help you stay on track with your health and wellness goals. With a healthy meal plan that you create, you are sure to enjoy each meal and advance your culinary skills in the process!

Picking the Right Storage Containers for Prep Meals

Your food storage containers can make the difference between a fabulous or mediocre meal.

Here are some container recommendations:

- Airtight containers for ready-to-cook ingredients: Washable, reusable silicone baggies and stainless steel containers are great for keeping ingredients crisp and foods fresh.

- BPA-free microwavable containers: These are both convenient and better for your health. Pyrex glassware or collapsible silicone containers are some good options.

- Freezer-safe containers: These will limit freezer burn and nutrient losses. Wide-mouth mason jars are ideal, as long as you leave at least 1 inch (2.5 cm) of headspace so food can expand as it freezes.

- Leak-proof, compartmentalized containers: These are great for lunches or meals that require ingredients to be mixed at the last minute. One good example is bento lunch boxes.

- Stackable or similarly shaped containers will help optimize the space in your refrigerator, freezer, or workbag.

Cooking, Storing and Reheating Foods Safely

Food safety is an important yet overlooked component of meal prepping. Cooking, storing, and reheating foods at the right temperature can prevent food poisoning, which affects an estimated 9.4 million Americans each year. Here are some government-approved food safety guidelines:

1. Be mindful of proper temperatures: Make sure your refrigerator is kept at 40°F (5°C) or below and your freezer at 0°F (-18°C) or below.

2. Cool foods quickly: Always refrigerate fresh foods and meals within two hours of purchase or cooking. For quick cooling, spread out cooked foods in shallow containers and immediately place them in your refrigerator.

3. Keep storage times in mind: Cook fresh meat, poultry, and fish within two days of purchase and red meat within 3–5 days. In the meantime, keep them on the bottom shelf of your refrigerator.

4. Cook at the right temperatures: Meats should be cooked until they reach an internal temperature of at least 165°F (75°C), as this kills most bacteria.

5. Thaw foods safely: Thaw frozen foods or meals in your refrigerator instead of on your countertop. For faster thawing, submerge foods in cold tap water, changing the water every 30 minutes.

6. Reheat foods only once: The more times you cool and reheat a food, the higher the risk of food poisoning. That’s why defrosted foods should only be reheated once.

7. Reheat foods at the right temperature: All meals should be reheated to 165°F (75°C) before being eaten. Frozen meals should be reheated and eaten within 24 hours of defrosting.

8. Use labels: Remember to label and date your containers so that you can consume foods within the food-safe period.

9. Eat foods within the right period: Refrigerated meals should be consumed within 3–4 days and frozen meals within 3–6 months

Meal Preparation Services Considerations

If you’re thinking about purchasing from a meal prep service or online meal kit delivery, not all companies have the same offerings. As you conduct your research, contemplate:

Quality of Ingredients:

Does it matter to you if the ingredients in your meals are local, organic, non-GMO, sustainable, or fresh? What about sourcing animal products? If anything is unclear about where the ingredients are sourced from, don’t hesitate to ask. And, will the ingredients in each meal help to support your health and wellness?

Variety/Types of Recipes:

Many companies have sample menus online where you can see if the types of meals they provide are the ones you enjoy eating. It’s great to try new things, but it’s handy to know that you are getting at least a few meals a week that you know you’ll enjoy. How much variety is there from week to week? Does the menu change weekly, biweekly, or monthly? Can you pick and choose, or is the menu plan set for you?

Cook/Assembly Time:

How long do meals take to cook from start to finish? Given the demographic these companies are targeting, most meal kit services provide relatively quick and straightforward meals. However, if you don’t want to wait 30 or 45 minutes for your dinner, perhaps a meal prep service with more pre-cooked items might be for you.

Prep Time:

How much chopping will you need to do? Some companies offer everything sliced, diced, and ready to go, while others may require you to do some light prep work.

Cost:

Meal prep services and meal kit services are more expensive than cooking yourself. Prices vary, though on average you’ll probably pay about $10-12 dollars per serving. Yes, that’s probably cheaper than eating at a restaurant or some takeout spots. However, if you’re a family of four you could be paying $40 to $50 per meal –  and you could probably make something yourself for less and have more servings to freeze or take for lunch to work the next day.

Servings:

Two or four servings are standard for most meal prep services, and you can usually choose how many recipes you’d like per week. How big are those portion sizes? We all have different appetites, so it’s worth looking into reviews about this or asking the company if they can give you an approximate yield of food provided.

Dietary Restrictions:

Are there options if you have allergies or dietary restrictions, or can you request substitutions? Many services also have plans that follow popular diets like vegan, Paleo, and keto. If you have severe allergies, you’ll want to ask about cross-contamination in the prepping process.

Packaging:

Meal kit delivery services can use a lot of packaging, as each component of a meal can be wrapped separately and there is also the box itself that the full meal arrives in. Check if the packaging is plastic, or is made from a material that is more eco-friendly and sustainable. The home chef option typically uses the least packaging, as you can use your containers for storage.

Subscription Commitment:

Do you need to commit to a certain number of meals every week, or can you order whenever the mood strikes? Can you pause your subscription if you are going away for business or traveling with family and friends?

 

Sources:

Marvin’s Den

Healthline

My Healthy Penguin

Harvard

Healthline

Meghan Telpner

HSPH

Bulletproof

Budget Bytes

Senior Living

Gobble

Money Management

Northshore

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete, or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.