Start slow and don’t rush. Here’s what you need to know about being an expert in meal prepping.

There’s no need to stress about drinking matcha daily if you haven’t mastered the technique of eating and cooking simple.

Other than one-pot wonders, the next step to easy eating is meal planning, orbatch cooking。You may have heard of the trend “meal-prep Mondays.” Nowadays everyone — no matter what diet they’re trying — seems to be doing it. The question is: To make your diet work, do you really need to meal prep?

The short answer: Maybe.

但如果你想拯救自己一周烹饪和跑到杂货店的几个小时来拿起你忘记的最后一分钟的物品，用餐或跳过饭菜（只吃小吃），那么答案是肯定的。设置膳食计划系统可能是您需要保持在轨道的解决方案。

在我知道它被称为它之前，我首先使用了膳食计划的概念。在Grad School，我有相当的时间表，杂耍撰写论文，课程和工作。我发现自己因为我只是没有“有时间而跳过早餐。

Then one day, I decided to make all the oatmeal I’d need for the week in one day (so five one-serving portions). This simple small step was my catalyst to establishing a routine for healthy eating.

多年后，我一直待挑战并完善了如何。这是我成为膳食准备大师的五大提示。我发誓这些策略让自己追踪 - 他们还在全世界工作了成千上万。

These are my top five-ingredient meals that cover breakfast, lunch, dinner, dessert, and even a recipe for on the go. (Side note: Spices like salt, pepper, or olive oil aren’t considered an “ingredient” in these recipes.)

拥有一套你爱的食谱可以让膳食规划更容易，特别是在你感受到的几周内。关键是不要让这个过程排气你，否则它会太容易脱离潮流！

This may seem like a no-brainer, but it’s important to prioritize your trip to the store or farmers market before you even begin meal prepping. This begins with making a grocery shopping list at home. Take stock of what foods and ingredients you already have at home so you don’t waste time和钱在商店找到他们。

Then, think about what dishes you’d like to eat and if you can mix, match, and maximize the ingredients. For example, meals with quinoa are a great choice: You can make a big batch of quinoa and create meal spin-offs for breakfast (cold cereal), lunch, and dinner!

最后，确保您有足够的食物容器分别存储您的膳食。使用玻璃板盒组织午餐和晚餐。Mason Jars非常适合储存沙拉敷料，鹰嘴豆泥，Pesto和其他酱汁或腌料。

抓住一些用于存储的容器：

  • large batches of soup
  • quinoa or other grains
  • proteins
  • granola
  • 沙拉成份

Another important tip is to know when grocery shopping
works for you. Where I live, it’s chaos at the grocery store on Sunday
下午，所以我喜欢在早上早上去交通较低，我
可以进入并出去。

I’m all for being efficient with my time, and that carries over into cooking as well. (Saving time is a fundamental component I made sure to include in my “Guide to Master Meal Planning.”) Not every meal has to be done one at a time — use your time wisely!

在炉灶上烹饪单独的食材。虽然这些成分沸腾或蒸发，剁碎，折鞋和烘烤蔬菜，甘薯，格兰诺拉麦片和烤箱中的其他好东西。让所有食材准备好在厨房柜台上。随着你的炉子和烤箱射击，融合了鹰嘴豆泥，自制杏仁牛奶或沙拉酱的风暴。

有了这一说，有时人们立即开始做太多的菜肴，人们就开始准备，这可能是压倒性和压力。直到您通过心脏了解食谱指示，本周用一道菜开始慢。对你想要准备的成分有选择性。

您也不需要立即准备菜肴的所有组件。可以批量制造一些基础成分，如稻米，奎奴亚藜和面食，而新鲜成分可以在本周晚些时候煮熟。或者您可以单独节省成分。选择不同时烹饪一切（所以你以后可以建造你的饭）最终可能会让你更多的时间。

As I mentioned earlier, you don’t need to meal prep every single dish for the week ahead — just pick one meal you find the most challenging. For example, if it’s difficult to get up early every morning to prepare breakfast, use your time to put together a week’s worth of overnight oats or bake up a batch of whole-grain muffins. Find it hard to make time for lunch? Toss your greens and veggies into individual containers, and prepare some homemade salad dressing that you can drizzle on top when it’s time to eat.

关键是开始小，然后工作达到充满膳食成分的冰箱已经准备好了，所以你可以在现场获得创意。

在一周内准备成分汇集餐点的时间最多，所以我建议一天一周内留出一天的时间，为您提供准备和烹饪膳食组件，例如奎奴亚藜，煮熟的鸡蛋和沙拉蔬菜，稍后组装。没有必要冻结，因为整个星期都会吃饭。

这些天，我将准备送到科学，可以在三个小时内完成杂货店，准备，并在（大多数）星期六的三个小时内。

将膳食计划视为拯救您的时间和精力放入其他地方的关键。我仍然喜欢烹饪，就像你一样，但我不喜欢每天都有这么多时间到一项活动。

This additional time for myself is probably really the best benefit of meal planning, especially when there are so many other things in life I’d like to give attention to — exercise, chilling out, reading books, and hanging out with friends and family.

Mckel Hill，Ms，Rd，是创始人营养Stripped是一个健康的生活网站，致力于通过食谱，营养建议，健身和更多优化全球妇女的福祉。她的食谱“营养剥离”是一个国家畅销书，她一直在健身杂志和女性健康杂志中得到特色。