Meal Prep: Save Money, Reduce Stress and Eat Healthier
Learning to meal prep means taking just a few extra hours on the weekend. Following these five simple steps, can save you money, reduce stress and allow you to eat healthier. I I Photo credit to Unsplash
The opinions reflected in this OpEd are those of the author and do not necessarily reflect the opinions of staff, faculty and students of The King's College.
The average college student spends an excessive amount of money on take-out food. $11 billion dollars are spent by college students alone on snacks and beverages, according to StateUniversity.com. Little charges add up and could be costing you thousands of dollars a year.
The average restaurant meal costs $12.75, and in the Financial District it’s $17, according to Debt.org. The majority of food establishments have a 300% markup on their food. A third of Americans dine out daily at fast-food restaurants. You’re being overcharged, taken advantage of and wasting your money.
We’ve all been there. College is hectic. You often don’t have time to cook, and eating out can feel like a necessity. However, learning to meal prep means taking just a few extra hours on the weekend, and following these five simple steps. This can save you money, reduce stress and allow you to eat healthier.
How do you start? Your first meal prep doesn’t need to be fancy or perfect. Start by prepping one week’s worth of lunches then add in more meals as needed.
1. Plan out your meals, and keep it simple.
Before you head to the grocery store, the first step to saving money and meal prepping is to plan. It takes less time than you think. Take out your phone, open your notes app, then simply write out your meals for the week. Write a list of meals that you can make in bulk, then split them up throughout the week. Keep your meals simple, using dependable recipes that you already know you enjoy.
Meal prep can allow you to spend less than $10 a meal, and most of these products will last more than one week. Items such as olive oil, spices and sauces vary and were not included. I I Graphic created by Savannah White
Stick to this basic rule when crafting a healthy meal: choose one protein, two vegetables and one carb.
Usually, I make my lunches in bulk and eat the same lunch for the work week. I will usually eat eggs or a protein bar for breakfast, and cook dinner at home. For healthy snacks, choose fresh fruit or pre-packaged products such as bars or trail mix.
Here are some great meal prep ideas using chicken as your meal prep base.
2. Stick to your grocery list.
Once you are in the store, it can be difficult to stay on track. Resist the urge to stock up on things you didn’t plan for and don’t need.
Yes, I am looking at you, dark chocolate peanut butter cups in the Trader Joe’s checkout line.
3. Find your grocery store, and go at the right time.
Although, there are grocery stores on every corner, Trader Joe’s often offers the best prices and deals. The ideal times to avoid their long-lines and crammed aisles are Tuesdays, Wednesdays or first thing in the morning. Whatever you do, do not shop from 5 to 7 p.m., unless you want to get trampled.
4. Choose produce wisely.
When choosing produce, select frozen instead of fresh. It’s cheaper, more affordable and will last you longer. Buying fresh veggies can be tempting, but they go bad quickly. If you have a hectic schedule, these products will go uneaten and your money will be wasted.
Check unit pricing. Take a few extra seconds to compare two versions of the same or similar products, such as peanut butter versus almond butter. Almond butter is usually 50% more than peanut butter per unit. The price labels show cost per unit, and will show you which one is the better deal.
If you are vegetarian, grab canned lentils, chickpeas and beans for your protein source. Instead of buying meat, or if you just want to add more plant-based protein to your diet, these products don’t expire for long periods of time and can make your meal more filling.
5. Cook away.
I usually meal prep on the weekend, either Saturday or Sunday after church. I put on a television show or listen to music and cook. I usually start with the protein and either bake or sauté it. Then, I cook the carb (usually rice or quinoa). After that, I chop up and bake my veggies on a sheet pan in the oven with some olive oil and seasoning. The last step is to divide up the food into five containers for lunches Monday through Friday. Putting the food in glass containers is a good idea, as it makes it easy to warm up in a microwave.
When you meal prep, you don’t have to worry about where to grab food during lunch. Plan your meals in advance for healthier and cheaper options. I I Photo credit to Unsplash
Other tips:
Start simple. Try to meal prep for one week, and see how it goes. Stick to one protein, two veggies and one carb for meals. Once you get the basics down, then you can start changing up your recipes.
You can easily spice up meals with sauces and seasonings. Eating the same meals throughout the week can get boring. Add some Trader Joe’s Teriyaki sauce and sauté your chicken to add more flavor. Alternatively, add some Everything But The Bagel Sesame Seasoning Blend to your roasted veggies to give them a different flavor!
Pack snacks. If you are studying or working all day, it is easy to get hungry between meals. Avoid the afternoon lull, and pack enough snacks to hold you over so you don’t buy overpriced, marked-up, sugar-laden snacks out of desperation. The best snacks to keep you full include: nuts, protein bars or fresh fruits, like apples or veggies like baby carrots.
If your lunches are meal prepped, you don’t have to worry about where to grab food. The convenience of meal prepping is undeniable. Learning to meal prep only takes a bit of extra time, but can help you save money, eat healthier and reduce stress.