?It’s high time you joined the meal-prepping club: In a busy world where cooking and eating clean have become a chore rather than something to look forward to, meal planning comes to save the day. But first, how do you get started? What do you prepare, and what should you leave for later? In this week’s edition of The Enterprise Guide, we’re showing you the ropes on all things meal planning.

WHY MEAL PREP?

First things first, what’s meal prepping? Also known as batch cooking, this is where you plan, cook, and portion meals or ingredients ahead of time — usually for several days to a full week. Meal prepping is particularly ideal for fitness enthusiasts, working parents, and individuals with medical food restrictions.

It saves you money — and who doesn’t want to save a few more pennies here and there? Purchasing larger quantities of individual ingredients can lower your costs by taking advantage of bulk pricing. Above that, having prepared food in your fridge or lunch bag at work helps you avoid the pressure of ordering takeout — the easiest but not always the best option.

You adopt a healthier diet: By home cooking in bulk ahead of your busy week, you are able to avoid last minute deliveries when hunger hits. Home cooking has proved to have numerous medical benefits, including contributing to a reduced risk of type 2 diabetes and other chronic diseases. People who regularly cook at home tend to eat more nutritious meals, consume fewer calories, and experience less weight gain over time in comparison to people who frequently eat out or rely on ready-made meals.

It spares you the stress of cooking when you’re tired: After a long day, the last thing you’d want to think about is what to cook. Having several meals or ingredients prepared ahead of time saves you the hassle and daily stress that comes with making culinary decisions.

You might even save our planet: Given the fact that you would be using your kitchen appliances less, not only are you saving bills, you’re also contributing to saving energy. “It costs a lot less to have three trays cooking in the same oven at one time than to heat the oven for a single baking or roasting tray of food three times on consecutive days,” co-founder of the YouTube-based Food channel Chef Benn Ebbrell told the Guardian.

GETTING STARTED-

#1- Shop in bulk. Make a long list with all the ingredients that you will need before you shop. A one-time trip will not only save you money, but it will also allow you to have everything you will need at hand so you don’t have to go back and forth. Mobile apps with prepared grocery lists to fast-track this step include AnyList and Bring!.

#2- Chop, chop. While it may seem like an easy step to skip, having pre-chopped vegetables and fruits will help fast-track your cooking later on. Prepared salad mixes at supermarkets like Seoudi Market or Oscar Grand Stores are a recommended go-to for when you can't get yourself to the chopping board.

#3- Cook like you’re feeding a village. Whether it’s boiling, frying, grilling or steaming — most of your ingredients will need to be cooked before storing in containers. You will need to do that in big portions, so you can add a little bit of everything to your different recipes.

NOTE- You don’t always have to fully cook your meal ahead of time. Sometimes just chopping and storing ingredients can be enough to ease things for you when you cook throughout the week.

#4- Snack up. Yes, snacks can — and should — be part of your meal prepping routine, seeing as they’re a crucial component of a balanced diet. Snacks are vital to maintain energy levels throughout the day. Prepare portions of fruits, nuts, veggie sticks, crackers, and even dips to fill you up in between meals.

#5- Pack it up. Once you’re done with the hard part, it’s time to pack. Here’s a list of the essential kitchen supplies you might need:

  • High-quality food containers: While glass containers are ideal in terms of safety and durability, plastic containers are cheaper and more accessible. Stainless steel containers are also eco-friendly and durable, however, they cannot be microwaved or heated. You can find a slew of food storage options from Tulipe, Ikea, Mintra, and Kitchen Key.
  • Reusable jam and pickle jars: Ideal for salads, puddings, oatmeal and anything that tends to easily leak.
  • Small sauce containers: For salad dressing, pasta sauce, dips. Available from Sistema through Amazon.
  • Lunch bags: We suggest investing in thermal lunch boxes to keep food temperature preserved as long as possible. You can find them at Mintra, Up-Fuse and Tulipe.

AVOID MEAL FATIGUE-

#1- Switch things up. Avoid repeating meals — small changes are key. You might want to alternate sauces, greens, proteins, and grains between consecutive meals.

#2- Get creative. Look for recipes online, on social media, or even traditional cookbooks. Apps like Mealime also offer a wide variety of recipes, customized to accommodate different diet goals and body.

#3- Take breaks. Yes, meal prepping burnout is a thing. From time to time, treat yourself to takeout. After all, meal prepping is here to make life easier, not punish you.

WHAT TO WATCH OUT FOR-

While meal prepping has its many benefits, things might go sour…

#1- Don’t store your food for too long. The Food Standards Agency advises that cooked rice should be consumed after 24 hours of refrigeration. Meat, fish, grains, and pasta can be refrigerated for up to three days, provided they are stored in separate containers. Meanwhile, pasta and dairy products are more likely to go bad due to bacterial growth, and therefore are advised to be consumed earlier than other products. Fresh juices should be consumed immediately — if not, they can be refrigerated for up to two days. Always remember to stick a label with the date of storage to track expiration.

#2- Freeze it up. Experts recommend freezing food whenever possible, as fridge temperatures can rise with multiple openings throughout the day. Food can be safely stored in the freezer for up to 4 months, however, high water content foods such as celery, lettuce, cucumbers, radishes, artichokes, eggplants, and potatoes are best kept in the fridge.

#3- Mind the microplastics. While plastic containers are practical, you should always keep an eye on them. Once discolored, cracked, or reformed, it's time to throw them in the bin. Limit plastic containers to cold storage and transporting food — not reheating. Glass containers are advised for being safer, holding heat well, not absorbing smells, and higher durability.

NO TIME OR ENERGY? NO PROBLEM-

Sometimes you just don’t have the time to cook, and that’s okay. Still want to eat healthy and cut back on expenses? Luckily, there’s no shortage of meal prep providers in Egypt. Check out our guide to our favorite kitchens just one phone call — or DM — away.

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