Technical company

Genius meal prep tips guaranteed to save you time and money

Mastering the art of meal preparation has become a culinary ritual for hundreds of thousands of people around the world.

Every Sunday, super-organized home chefs prepare large quantities of food from scratch before individually measuring them into plastic containers.

For the next seven days, all healthy ready-to-go meals are at your fingertips – and you’ll save time and money in the kitchen.

And with over 8.2 million hashtags of dynamic meal prep creations on Instagram, FEMAIL has rounded up some of the awesome meal prep hacks that will make your week flow smoothly.

Preparing all your smoothie ingredients in zip lock bags will save you a lot of time every morning.

Prepare ready-to-go smoothie packets

Preparing all your smoothie ingredients in zip lock bags will save you a lot of time each morning.

Simply take a bag out of the freezer and throw all the ingredients into a blender.

“Save time and peace of mind by pre-assembling and freezing ingredients,” says Emily Bowie.

“By pre-measuring your berries, superfoods, yogurt (frozen in an ice cube tray), and greens, your shake will be perfectly proportioned, every time.”

Boiling your hard-boiled eggs in the oven is an easy — and faster — alternative to boiling them in water on a stovetop when you need to make a large batch at once.

Boiling your hard-boiled eggs in the oven is an easy — and faster — alternative to boiling them in water on a stovetop when you need to make a large batch at once.

Cook your hard-boiled eggs in the oven

Boiling your hard-boiled eggs in the oven is an easier — and faster — alternative to boiling them in water on a stovetop when you need to prepare a large batch at once.

Simply preheat your oven to 175 degrees – reduce the temperature if your oven is hot – and place a whole, unbroken egg in each muffin cup.

Then bake the eggs in the oven for 30 minutes. Remove the pan from the oven and immediately place them in a bowl filled with ice water.

Once they are completely cooled, peel them and add them to your containers.

Grilling avocados not only adds flavor, but prevents them from browning

Grilling avocados not only adds flavor, but prevents them from browning

Grill the avocados to prevent them from browning

Grilling avocados not only adds flavor, but prevents them from browning.

“A cool trick I’ve discovered is that these babies won’t turn brown and gross after being grilled,” says nutritionist Teresa Hansen.

‘Simply cut the avocado in half, remove the seeds and brush with avocado oil and lime juice. Grill for three to five minutes and brush with plenty more lime juice.

“Eat immediately or for meal prep, assemble two avocado halves and wrap in foil or plastic wrap and store in the fridge. Eat within two days.

Wake up to delicious oatmeal ready to go by making it overnight

Wake up to delicious oatmeal ready to go by making it overnight

Prepare oatmeal for breakfast

Wake up to delicious oatmeal ready to go by making it overnight.

“I love making oats overnight for breakfast because they are very nutritious, quick and easy to make and I can drastically change the flavor just by changing the fruit or type of milk I make. uses,” Katie Scarlett Lolas previously told Daily Mail Australia.

“Don’t be afraid to create your own creations and change the quantities according to your tastes and needs.”

To prepare oats overnight, add four to five tablespoons of rolled oats to mason jars. Then add the fruits of your choice. Katie said her favorite fruits are mangoes, blueberries and raspberries.

“You can use any combination of seasonal fruits you like,” she explained.

To prepare oats overnight, add rolled oats, fruits, nuts and seeds, and milk to mason jars.

To prepare oats overnight, add rolled oats, fruits, nuts and seeds, and milk to mason jars.

Add a teaspoon of chia seeds, a small handful of cashews and sprinkle with coconut flakes.

Then fill the jars with milk and make sure everything, including the fruit, is covered. Close the lid, then shake. Put in the fridge overnight.

‘Eat in the morning. Warm up or eat cold, as you prefer,” she said.

Katie explained that the fruit lasts all week in the fridge – and she adds the milk to all the jars the same day she makes the oats.

“A combination of milk and refrigeration helps preserve fruit perfectly,” she said.

Not knowing the correct order can lead to soggy salads.  But once you understand how the ingredients work, making salads in mason jars will save you a ton of time and mushy vegetables.

Not knowing the correct order can lead to soggy salads. But once you understand how the ingredients work, making salads in mason jars will save you a ton of time and mushy vegetables.

Layer salads in mason jars in order

Not knowing the correct order can lead to soggy salads.

But once you understand how the ingredients work, making salads in mason jars will save you a ton of time and mushy vegetables.

The trick? First add the dressing.

“Pour your dressing into the bottom of the pot, then layer dense vegetables that won’t absorb the dressing like peppers or carrots,” Emily says.

‘Follow up with all your other favorite ingredients like whole grains, nuts, seeds and beans. Save the top half of the jar for your leafy greens.

If you’re making your salad several days ahead, Emily suggests placing a thin paper towel between the salad and the lid, as this helps absorb extra moisture.

To save time, roast all your vegetables on a large baking sheet at once

To save time, roast all your vegetables on a large baking sheet at once

Buying meat in bulk can save you a lot of money

Buying meat in bulk can save you a lot of money

Roast weekly vegetables in one go

To save time, roast all your vegetables on a large baking sheet at once.

Drizzle with oil and sprinkle with your favorite herbs before roasting them all at once in the oven.

Once all your vegetables are cooked, simply distribute them among your containers for the week ahead.

Control protein portions

Buying meat in bulk can save you a lot of money.

And, if you want to control your food portions, measure your meat portions and freeze them.

“I buy huge packages of meat,” Desiree Sewall said.

“Weigh them and mark them for individual servings. Freeze. I only take out what I plan to eat the next day, which is usually a bag of chicken thighs and a steak.

By cooking once a week, fortnightly or even monthly, you can save a lot of time, convenience, money and stress.

By cooking once a week, fortnightly or even monthly, you can save a lot of time, convenience, money and stress.

Cook in bulk

Cooking once a week, a fortnight or even a month can save you a lot of time, convenience, money and stress.

“I tend to make two batches of meals, portion and freeze. There’s the convenience of always having fresh, healthy meals on hand,’ Simone Harbinson previously told Daily Mail Australia.

“I will typically store four to five days worth of meals in the refrigerator, which are well preserved in sealed containers.

“I also do a complementary meal prep on Thursdays, which allows us to move into meal prep the following Sunday.”

Whether it's leftovers, pesto, pasta sauce, curry paste, garlic or ginger, turning them into ice cubes can add extra flavor to any dish.

Whether it’s leftovers, pesto, pasta sauce, curry paste, garlic or ginger, turning them into ice cubes can add extra flavor to any dish.

Organize your breakfast for the week by making delicious frittatas in muffin tins

Organize your breakfast for the week by making delicious frittatas in muffin tins

Freeze leftover pasta sauces, curry pastes and pesto

For most of us, we’ve all been guilty of throwing away our moldy pasta sauce after finding the jar hidden in the back of the fridge a month later.

But you can preserve your leftovers by freezing them in ice cubes.

Whether it’s leftovers, pesto, pasta sauce, curry paste, garlic or ginger, turning them into ice cubes can add extra flavor to any dish.

Bake frittatas in muffin tins

Organize your breakfast for the week by making delicious frittatas in muffin tins.

Add egg whites, cheese, bacon and vegetables of your choice to each muffin cup.

“Now breakfast is ready for the two of us all week,” AnnieB_health said.

‘I bake the egg muffins in silicone molds for easy cleaning and they are reusable. I love my griddle for cooking turkey bacon and I eat bacon for breakfast or as a snack all week.