MEAL PREPARATION l South Indian prep l kerala special l Full week menu ideas,Preparations N Recipies
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Meal prepping is the concept of preparing whole meals or dishes ahead of schedule.
It’s particularly popular amongst busy people because it can save a lot of time.
Having pre-prepared meals on hand can also reduce portion size and help you reach your nutrition goals. This way, you’ll avoid unhealthy options like TV dinners or takeout, especially when you’re overwhelmed or exhausted.
The most popular ways to meal-prep include:
Make-ahead meals: Full meals cooked in advance which can be refrigerated and reheated at mealtimes. This is particularly handy for dinnertime meals. Batch cooking: Making large batches of a specific recipe, then splitting it into individual portions to be frozen and eaten over the next few months. These make for popular warm lunch or dinner options. Individually portioned meals: Preparing fresh meals and portioning them into individual grab-and-go portions to be refrigerated and eaten over the next few days. This is particularly handy for quick lunches. Ready-to-cook ingredients: Prepping the ingredients required for specific meals ahead of time as a way to cut down on cooking time in the kitchen.
AND I PREFER READY TO COOK
The right number of meals depends on your individual routine and needs. Variety is key to providing your body with the vitamins, minerals and other beneficial compounds it needs.
Airtight containers for ready-to-cook ingredients: Washable, reusable silicone baggies and stainless steel containers are great for keeping ingredients crisp and foods fresh. BPA-free microwavable containers: These are both convenient and better for your health. Pyrex glassware or collapsible silicone containers are some good options. Freezer-safe containers: These will limit freezer burn and nutrient losses. Wide-mouth mason jars are ideal, as long as you leave at least 1 inch (2.5 cm) of headspace so food can expand as it freezes. Leak-proof, compartmentalized containers: These are great for lunches or meals which require ingredients to be mixed at the last minute. One good example is bento lunch boxes.
Here are some government-approved food safety guidelines (1, 2):
Be mindful of proper temperatures: Make sure your refrigerator is kept at 40°F (5°C) or below and your freezer at 0°F (-18°C) or below. Cool foods quickly: Always refrigerate fresh foods and meals within two hours of purchase or cooking. For quick cooling, spread out cooked foods in shallow containers and immediately place in your refrigerator. Keep storage times in mind: Cook fresh meat, poultry and fish within two days of purchase and red meat within 3–5 days. In the meantime, keep them on the bottom shelf of your refrigerator. Cook at the right temperatures: Meats should be cooked until they reach an internal temperature of at least 165°F (75°C), as this kills most bacteria. Thaw foods safely: Thaw frozen foods or meals in your refrigerator instead of on your countertop. For faster thawing, submerge foods in cold tap water, changing the water every 30 minutes. Reheat foods only once: The more times you cool and reheat a food, the higher the risk of food poisoning. That’s why defrosted foods should only be reheated once. Reheat foods at the right temperature: All meals should be reheated to 165°F (75°C) before being eaten. Frozen meals should be reheated and eaten within 24 hours of defrosting. Use labels: Remember to label and date your containers so that you can consume foods within the food-safe period. Eat foods within the right time period: Refrigerated meals should be consumed within 3–4 days and frozen meals within 3–6 months (3).
