Over the years, meal prepping has helped me in more ways that one: I’ve gained back time spent cooking each week, saved money, avoided food waste, helped with portion control, and other benefits. These are just a few of the reasons that I prioritize meal prepping each month. There are so many good reasons m prepping can be helpful for athletes, young people and families. If you are interested in or enjoy preparing your meals in advance, there are a few guidelines you can follow to make sure you’re setting yourself, your diet and your wallet up for success. I’ve had to learn from experience the many meal prep mistakes to avoid, and I’m happy to share a few of those tips below!
When meal prepping, it’s important to avoid certain mistakes to ensure food safety, maintain nutritional quality, and make the process efficient. Here are a few things you shouldn’t do when meal prepping.
12 Meal Prep Mistakes to Avoid
Ignoring Food Safety Guidelines. Avoid leaving perishable foods, especially meats and dairy, at room temperature for extended periods. Always refrigerate or freeze prepared meals promptly to prevent the growth of harmful bacteria. To stay within food guidelines, I put all of my perishable foods in the refrigerator or freezer as soon as I get home. I also let meals cool and put them in the fridge asap.
Using the Wrong Storage Containers. Choose containers that are appropriate for the type of food you’re storing. For example, use airtight containers for soups and liquids to prevent leaks, and make sure containers are microwave-safe if you plan to reheat meals in them. Over the past few years, I’ve invested in solid glass containers or storage items that are safe to store my food.
Not Labeling Containers. Labeling your containers with the date of preparation and the contents helps you keep track of freshness and prevents confusion. This is especially important when freezing meals. I’ve had to learn this the hard way. Chunky tomato sauce can look a lot like beef chili. Labeling your items can ensure you’re defrosting your intended item.
Overlooking Portion Control. Be mindful of portion sizes to avoid overeating. Use measuring tools or a kitchen scale to ensure accurate portions. After I finished competing as a student-athlete, I had to teach myself what portion sizes looked like for me. Eating heaping portions of pasta, potatoes and rice… or going for seconds wasn’t going to fit with my current lifestyle. Portioning my meals and placing them in their own containers (e.g. measuring a 1 cup of rice to go with my grilled chicken) keeps me from overeating.
Neglecting Variety. Aim for a diverse range of nutrients by including a variety of fruits, vegetables, proteins, and whole grains in your meals. This helps prevent nutrient deficiencies and adds excitement to your meals. I love chicken, so I try to be very intentional not to use chicken in lunch or dinner meal I make. Instead I’ll make meals like turkey chili, beef tacos, or vegetarian options like mixed green salads with cranberries, walnuts and blue cheese. Mixing up ingredients keeps meal prepping less boring, especially when I’m budget conscious.
Cooking Everything at Once. Some ingredients may not hold up well after being cooked and stored. For example, certain vegetables can become mushy. Consider cooking and storing components separately to maintain optimal texture and flavor.
Buying All Ingredients at Once. Just because you want to meal prep, doesn’t mean you should break the bank preparing your food. Most of my meal prep dishes are created from a mix of fresh veggies and sale item’s Ive stocked up on from prior sales. For example, when I make chili, I’ll buy meat the day before (turkey or ground beef), but I will use canned items from my pantry that I purchased on sale: diced tomatoes, green chiles, black beans, kidney beans, and more. This helps me avoid buying items at full price and keeps the meals I serve my family healthy and affordable.
Reheating Improperly. When reheating, make sure food reaches a safe internal temperature to kill any potential bacteria. Use a food thermometer to check temperatures, and stir or rotate food in the microwave to ensure even heating.
Not Planning for Freezer Burn. When freezing meals, try to remove as much air as possible from the containers to reduce the risk of freezer burn. Use freezer-friendly bags or containers and consider wrapping items tightly in plastic wrap before storing in the freezer.
Ignoring Dietary Preferences and Restrictions. Consider individual preferences, allergies, and dietary restrictions when planning and preparing meals. This ensures that the meals are enjoyable and suitable for everyone.
Freezing the Right Sized Portions. I’ve made this mistake too. Recently I made a really great pot of penne alla vodka sauce. Instead of dividing my sauce into 4 equal portions, I froze the hole pot of sauce… in one large container -_-. This wasn’t helpful when I wanted to use a portion of that for dinner. Portion out big batches of soups, sauces, or meals that you intend to freeze. Doing so will help you avoid food waste and allow you to enjoy smaller portions at a time.
Forgetting to Thaw Properly. If you’re freezing meals, plan ahead for thawing. Thawing in the refrigerator is the safest method, but it requires time. Avoid thawing at room temperature, as it can promote bacterial growth. When I plan to defrost dinner or lunch, I start the night before. I remove the item from the freezer and stick it in the fridge so that it can defrost while I sleep. By the time lunch or dinner arrives, I won’t have to worry about waiting for the ingredients to defrost.
As I’ve said earlier, meal prepping has been clutch when it comes to being busy each week. My schedule is typically packed: I juggle work, workouts, family commitments, a growing business, and that means many weeks cooking falls by the wayside. But that doesn’t mean I have to eat poorly or spend extra money to feed my family. By planning ahead and by avoiding mistakes I’ve made as a rookie cook, I’ve prepared meals for me and my family like overnight oats, omelets, macaroni and cheese, sheet pan chicken, meatballs, sauce, and more. I’ve saved time, money, and maintained a balanced diet for myself and my family.