Cooking for yourself can feel overwhelming, even if you have some experience in the kitchen. It can be easy to order out or just eat cereal for every meal. It might satiate your cravings, but these habits won’t be kind to your wallet or your stomach. Meal prepping is a way for you to save time in the kitchen, as well as alleviate some of your anxieties. Here are a couple of simple tricks that should hopefully help get you started.
- Freeze your rice.
Rice is a staple for many dishes. However, it can be time-consuming to cook. Consider making an extra-large batch next time you make it and freezing the leftovers. You should let the rice cool within an hour, and then pack it away into containers or bags and freeze. This step is important to prevent bacteria growth and food poisoning upon reheating. When you want to reheat the rice, simply put it in the microwave with a little bit of water. Rice will keep in the freezer for about two months.
- Blend and freeze your aromatics.
My mum has been doing this for years, and honestly, it’s saved me so much time. I always buy garlic, ginger and chilli in batches. I usually end up freezing them so that they last longer. Blending them up is more for ease of use, so there’s no need to chop anything up. Blend them up separately or together with oil, and then transfer the aromatics either into ice cube trays or plastic bags. If you’re blending chilli, put A LOT of oil in; it prevents the spice from getting into your eyes when you’re transferring it into your container.
- Overnight oats.
I usually make a couple of these at once. I add 90g oats, 20g chia seeds, 40g yoghurt and 200ml milk to a bowl and then let it sit in my fridge for at least 2 hours. This will make about 3 portions of overnight oats for me. You can prepare overnight oats in batches and leave them in the fridge for a couple of days. Make sure you consume these within two or three days, especially if you’re using milk or yoghurt that isn’t plant-based.
- Frozen meal bags.
If you have a busy week ahead, consider prepping meal bags on the weekend. Put your choice of protein and vegetables into a large zip-lock bag and pour in a marinade. These bags will last in the freezer for a month. When you want to eat, simply defrost the bag and place everything in the oven. You can make wraps from these bags, or simply serve them with rice (Note: if you are using tofu or other plant-based protein, you may have to freeze it separately).
