One of my key challenges in eating healthy has always been finding healthy food on the go. Time is also another big challenge. Meal prep and preservation make it easy to stick to my health goals. Here, I share some simple meal prep and preservation ideas. When you prepare and preserve your food ahead, you're not just saving time; you’re also reducing food waste, eating healthier, and stretching your grocery budget. It’s also a great way to use seasonal produce or bulk buys without letting anything go bad in the back of the fridge. And no, you don’t need fancy equipment or gourmet skills to pull it off.
Some of my favorite and simple meal prep and preservation ideas:
Whether you’re new to meal prepping or looking to level up your skills, here’s a quick intro to the techniques I use repeatedly. (And don’t worry—I’ve linked some of my go-to recipes so you can jump right in!).
Fermenting (hello gut health!)-Fermenting might sound intimidating, but it's one of the simplest and oldest ways of preserving food, and it's amazing for your gut. If you've never made your own sauerkraute, now is the time. You need just 2 ingredients, a little patience, and time, then you've got yourself a crunchy, tangy probiotic-packed snack or side dish.
Freezer meals (the ultimate time-saver) - Freezer meals are like a gift to your future self. Whether it's a hearty casserole or a soup, having something ready to thaw in your freezer is the ultimate time saver. Just cook an extra batch when you're making your regular meal and chuck it in the freezer for those busy days. If you've got time on a Saturday, spend 3 hour preparing freezer meals. This will keep you away from junk food and help you stick to your eating plan.
Pickling (easy, tasty, and practically magic) - Pickles are the easiest and fastest way to add flavor and crunch to any meal. From cucumber, carrots to onions, pickling is a fun (and surprisingly addictive) way to use up and preserve your extra veges. No canning need, this is just meal prep and reservation made easy.
Easy cheese making -Yes, you can make your own cream cheese at home—and yes, it’s totally worth it. This homemade cream cheese recipe takes just two ingredients and delivers a creamy, spreadable cheese that beats store-bought any day. Make this a week ahead and keep in the fridge to use during week.
As someone who loves a good bargain, I often buy my perishables in bulk when they’re on sale. Before I learned these meal prep and preservation methods, I wasted a lot of food and money. Now, I spend just an hour or two in the kitchen, and I have ready snacks and meals for weeks.
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