meal prep may have been influenced by social media photos of well-packaged meals, but there are various benefits to cooking several days’ worth of meals in advance, including time savings and a greater range of nutrients.
According to Basheerah Enahora, RDN, owner of BE Nutrition in Charlotte, North Carolina, “I firmly believe that meal planning benefits us with simply living well in general.” We’re more inclined to choose nutrient-dense items from the grocery store when we give it some thought. We have a list that has been predetermined.
Additionally, dining at home eliminates eating out, which, according to study, can have detrimental effects on one’s health if done in excess. According to one research, for instance, fewer than 0.1% of restaurant meals were of optimal quality, which means they did not regularly restrict processed meats, sugary drinks, and sweets, nor did they contain a range of fresh fruits and vegetables, whole grains, fish, lean chicken, and nuts.
Making a plan that suits you is crucial if you’re new to meal planning. “People think that a meal plan needs to be this strict framework, but that’s not always the case,” explains Enahora. Decide on a prep day that suits you, or divide the work whichever best suits your schedule. Being adaptable is essential.
You may easily call yourself a meal preparer and start to reap the rewards with a little preparation, maybe some proactive marinating and cutting.
Here are a few additional ways that meal planning has been demonstrated to enhance your general lifestyle and health.
1. Meal Planning Could Increase the Variety and Quality of Diets
Meal planning offers nutrients that you probably wouldn’t receive otherwise since it has been proven connected to a more varied, higher-quality diet. According to one research, those who organize their meals are more likely to consume a wider range of foods and adhere to dietary recommendations. As stated by Mia Syn, RD, owner of Nutrition by Mia in Charleston, South Carolina, “this may be because meal planning involves a longer thought process, allowing for educated choices.”
Additionally, studies indicate that consuming more fruits, vegetables, and salads is associated with spending more time preparing meals (more than an hour per day). Additionally, it could make you feel full but not stuffed. According to Brittany Modell, RD, proprietor of Brittany Modell Nutrition and Wellness in New York City, “making a plan in advance allows you to use different ingredients and create a more balanced plate, which leaves you feeling satisfied and satiated.”
2. Weight Loss and Obesity Prevention Are Associated with Meal Planning
According to Syn, takeout meals are nearly always higher in calories, salt, total fat, and saturated fat than meals made at home. This explains why meal planning has been associated with preventing obesity and losing weight. Women who plan their meals are less likely to be overweight, while males are less likely to be obese. Furthermore, in a research-documented pilot program, participants gathered on Sundays for six weeks to prepare nutritious workday lunches and dinners. In addition to eating a more balanced diet, participants lost an average of over three pounds by the conclusion of the program.
Portion management by prepping meals in advance, particularly when preparing in bulk, may also help you lose weight. According to Syn, “you can portion out your meals to meet your personal nutrition needs because you have control over the ingredients used and cooking methods, unlike restaurant meals or takeout.” She goes on to say that having the appropriate equipment, such as measuring spoons and cups, a food scale, and suitable storage containers, is crucial.
3. Meal Planning Usually Results in Cost Savings
Less than an hour a day spent preparing meals at home is associated with far higher takeaway spending, according to research. Additionally, because meal planning makes you more deliberate with your decisions and your hard-earned money, it may help you save money on groceries.
According to Modell, “having a plan enables you to determine exactly what ingredients you will need for the week so you can use them.” In general, it’s excellent for budgeting, particularly when you consider materials you already have on hand. “Making only the necessary purchases can help avoid food waste and ultimately save you money from impulsive purchases that might otherwise go uneaten,” Syn continues.
4. Meal planning can help you become more organized and save time.
According to research, “one of the main reasons people choose quick takeout meals is a busy schedule,” Syn said. She adds that “you don’t have to spend time prepping food every day or cleaning,” which is another way that cooking will save more time than grabbing a fast snack. Every week, set aside a day to prepare your meals.
After that, all you have to do is reheat and devour. Long-term time can be reduced by investing more time in the cooking process up front. Making shopping lists might be a daunting habit to adopt at first, particularly if you’re not used to doing so, but it becomes simpler with experience.
5. Meal Planning Could Extend Your Life
Eating more meals cooked outside the house is substantially linked to a higher chance of dying from any cause, according to research. People who regularly ate at home (less than one takeaway meal per week) lived longer than people who frequently ate out (two meals or more per day), according to one research.
From 1999 to 2014, 35,084 people aged 20 and above had their food habits monitored, and until the end of 2015, mortality was monitored using death data.
6. Meal Planning Could Help Cut Down on Food Waste
How many times have you gone grocery shopping without a plan only to find that a large portion of the food you purchased was spoiled? Preparing your meals will help you break that loop and cut down on food waste. In the United States, one-third of all food is wasted.
“If we don’t know how to incorporate certain fruits and vegetables into meals or snacks, they will eventually go bad,” explains Modell. “Cutting and prepping fruits and vegetables will reduce the chance of food waste because you are much more likely to include them in meals if they are ready to eat, especially when you are pressed for time.”
Syn adds that reducing waste may also be achieved by remembering to freeze batch-cooked meals or certain fresh products. Additionally, the labor you save will be appreciated by your future self.
7. Meal Planning Assists in Reducing Impulsive Food Selections and the Fearsome “Hanger”
According to Modell, making impulsive food decisions is all too common, “especially when you find yourself overly hungry.” This is due to the fact that any meal choice will probably feel more impulsive when blood glucose levels are low. Simple carbs are frequently the source of the fast energy your brain seeks.
Making the choice to eat balanced meals and meal planning allows for flexibility while also promoting the consumption of foods that “make you feel good mentally and physically,” says Modell. To put it another way, meal planning can encourage mindful eating. This is supported by research, which found that those who employed food-planning techniques had generally better diets than those who bought and cooked meals “on impulse or with little to no planning.”
8. Organizing Your Meals May Help You Feel Better Emotionally
Nothing compares to reuniting with your significant other over supper after a long, stressful day. What if a decision had already been made? Just think of how much relief that would provide. You can make that a reality via meal planning.
One study found strong correlations between Canadians’ daily meal preparation time and both reduced self-rated stress and greater self-rated mental health, while more research is needed on this issue. Additional studies revealed that food lowers systolic blood pressure and decreases anxiety and anger more than when choice is present.
Meal planning has benefits that extend beyond the plate and have a significant influence on your life and well-being. The next time you’re wondering what to have for supper, think about how much of a difference it may make if you prepare ahead.