Beginner’s Guide to Meal Prepping

In a nutshell (or should we say bean pod), meal prepping is your secret weapon for a smoother, organized and more efficient eating routine. In this guide, we’ll break down everything you need to know about meal prepping.

No, seriously, why should I meal prep?

Now you might be wondering, why should I bother with meal prepping? Well, meal prepping offers a treasure trove of incredible benefits that can transform the way you approach food and nutrition.

1. Time-Saver Extraordinaire: 

In our fast-paced lives, time is a precious commodity, and meal prepping is your secret to unlocking more of it. By dedicating a few hours to prep at the start of your week, you’re essentially buying back precious minutes on busy weekdays. No more frantic last-minute cooking or endless decision-making in front of your fridge. Your meals are ready and waiting, allowing you to reclaim your evenings and spend your time on things that truly matter to you.

2. Budget-Friendly Brilliance

Let’s talk money. Dining out or ordering takeout regularly can quickly drain your wallet. Meal prepping, on the other hand, is a savvy financial move. You can buy ingredients like beans!) in bulk, take advantage of sales and discounts, and cook in batches, all of which can reduce your weekly food expenses.

3. Nutritious Meals at Your Fingertips

One of the most remarkable benefits of meal prepping is having nutritious meals ready to go. No more settling for unhealthy snacks or fast food because you're too tired or busy to cook.

Okay, but what foods work best for meal prepping?

When it comes to meal prepping, choosing the right foods is key to creating delicious and well-balanced meals that stand the test of time in your fridge or freezer. Opting for ingredients that hold up well, maintain their flavor and texture, and provide nutritional value is essential. Some of the best foods for meal prepping are those that are versatile, easy to prepare in batches, and can be incorporated into a variety of dishes. Let's explore a selection of these meal-prep superstars:

1. Beans: Sure, we may be a bit biased here, but beans are a known source for plant-based protein and fiber. They can be used in soups, salads, stews, and even as a base for veggie burgers. 

2. Lean Proteins: Chicken breasts, turkey, lean cuts of beef or pork, and tofu are great sources of protein. Grill, bake, or slow-cook these proteins for use in various dishes. Plus, grab a can of Bush’s Beans (like our heat-and-eat Bush’s Sidekicks^®) for a super-easy side dish that pairs well with any of these proteins. Boom, dinner is served.

3. Colorful Vegetables: Bell peppers, broccoli, carrots, and zucchini are versatile veggies that can be roasted, stir-fried, or added to wraps and salads.

4. Frozen Fruits and Berries: Stock up on frozen fruits like berries, mangoes, and pineapple for smoothies or oatmeal toppings.

But how long do these prepped meals stay good for?

Ah, the burning question of meal prepping–how long can you keep those culinary creations tasting fresh and scrumptious? Well, you’re in for some good news. With a little know-how, you can ensure that your carefully prepared meals remain at their prime for an extended period.

Use Good Containers

The first secret to prolonging the shelf life of your meal preps is investing in a set of trusty airtight containers. These kitchen heroes create an impermeable seal, locking in freshness and preventing any pesky odors or flavors from infiltrating your meals. Opt for high-quality containers that are microwave and dishwasher safe, making reheating and cleanup a breeze.

The Freezer is Your Friend

When used properly, a freezer can be a bean lovers’ brand new bestie. Just follow this handy bean-freezing guide we wrote about cooking, storing and subjecting your beautiful beans to sub-freezing temps. Also, it’s always helpful to stock up on freezer-safe containers and bags ahead of time so you don’t have to run out mid-meal. 

The golden rule here is to use your senses as a guide. Give your meal preps a quick visual inspection – if anything looks or smells off, it's best to bid it farewell. But as long as you've been diligent with airtight containers, refrigeration, and labeling, you can relish your delicious, homemade meals throughout the week, making meal prepping an even smarter and more time-saving choice for your culinary adventures.

And how do I start meal prepping?

Alright, let's get you started on your meal prepping journey. It's easier than you think! Begin by planning your meals, shopping for ingredients, and setting aside some time for cooking.

Step 1: Plan Your Meals

Take some time to think about what meals you’d like to prepare for the upcoming week. Consider your dietary goals, preferences, and any specific recipes you’d like to try. Make a list of the dishes you want to include, including breakfast, lunch, dinner, and snacks.

Step 2: Create a Shopping List

Go through your recipes and jot down all the ingredients you'll need. Check your pantry and fridge to see what items you already have and what you need to buy. Creating a well-organized shopping list will save you time and ensure you don't forget anything at the grocery store.

Step 3: Grocery Shopping

Stick to your list as closely as possible to avoid impulse purchases. Be mindful of sales and discounts on items that are on your list. Don't forget to pick up your favorite Bush's^® Beans, as they're versatile and perfect for meal prepping.

Step 4: Set Aside Cooking Time

Many people choose a weekend day or a quiet evening during the week for meal prepping. Having a set time ensures that you commit to the process and helps you stay organized.

Our favorite recipes for meal prepping:

1. Best Black Bean Soup

HONK HONK! What’s that sound? Why, it’s the flavor party brought to town by none other than YOU with this ultra storable, ultra freezable, ultra bean-y black bean soup! Grab two cans of Bush’s^® Black Beans and follow the simple recipe, letting the soup cool completely before putting it into freezer bags or containers.

Best Black Bean Bonus tip: If you plan on freezing this soup for later, avoid over-simmering those beans! In fact, slightly undercooking is the way to go so the flavors will taste even fresher when you heat ‘em back up. 

2. Cauliflower Rice Bowls

Bowls: Some call them trendy, we call them convenient (and extra delicious when they’ve got beans in ‘em). If you plan on getting into meal-prepping, this Taco Fiesta^™ Sidekicks-featuring recipe is the perfect way to pack a bunch of flavorful goodness into a tiny backpack sized space.

Storage tip: Change up containers to make your meals more fun! Mason jars work especially well for adding visual flavor (we eat with our eyes too), while quite literally “shaking up” normal bowls and salads.

3. Dinner: Rustic Tuscany^™ Chickpea Orzo Salad

If you make this delicious salad featuring Bush’s Rustic Tuscany^™ Chickpea Sidekicks^®, every bite of this dish will whisk you off to central Italy! This flavor-packed, portable salad is perfect for meal preppers and once you nail the recipe, an easy go-to side for almost ANY entree. Buon Appetito!

Prep tip: Remember that chicken you grilled at the beginning of the week? Add it into the mix for some lean, tastes-great-with-beans protein.

So, there you have it! Now you can take any of that pesky, meal-prep-focused-anxiety and turn it into a “look at how delicious my life could be,” can-do attitude. We know you’ve got what it takes, especially with the help of some Sidekicks.