How to meal prep for a week on £40
Learn how to plan, shop, and prepare a week’s worth of nutritious meals for just £40.
Meal prepping is a fantastic way to save time, money, and reduce stress. It's especially useful if you're working from home, have a busy schedule, or simply want to eat healthier. With a budget of £40 per week, you can create a variety of nutritious meals that will keep you full and energised. In this guide, we'll walk you through a practical, step-by-step plan to meal prep for a week on a budget.
Planning Your Meals
The first step in meal prepping is planning. You need to decide what meals you're going to prepare and how much of each ingredient you'll need. Start by listing your meals for the week. Aim for a mix of proteins, carbohydrates, and vegetables to ensure you're getting a balanced diet. For example, you might plan to make a chicken and vegetable stir-fry, a lentil and vegetable curry, and a baked salmon with quinoa and vegetables.
Next, create a shopping list based on your meal plan. Make sure to buy ingredients in bulk where possible to save money. For instance, if you're making a stir-fry every day for a week, buying a whole chicken and a bag of frozen vegetables will be cheaper than buying individual portions each day.
Shopping on a Budget
When you're shopping, stick to your list and avoid impulse buys. Look for sales and discounts, and consider buying store-brand products. Supermarkets often have own-brand items that are just as good as the name brands, but cost less. For example, a 5kg bag of potatoes might cost £2.50, while a 5kg bag of Maris Piper potatoes might cost £3.50.
Don't forget to check the reduced section of the supermarket. You can often find good quality ingredients at a fraction of the price. For instance, a pack of free-range eggs might be £1.50 in the reduced section, compared to £2.50 in the main section.
Tip: Plan your meals and shopping list in advance. This will help you stick to your budget and avoid unnecessary purchases.
Preparing Your Ingredients
Once you've got your ingredients, it's time to start preparing them. Start by chopping and washing any vegetables you'll be using. You can do this in batches and store them in the fridge until you're ready to use them. For example, you might chop and wash a bag of frozen mixed vegetables and store them in a freezer bag.
Next, prepare any proteins you'll be using. This might involve cutting up meat, boiling eggs, or soaking beans. You can also prepare any sauces or dressings you'll be using. For example, you might make a batch of homemade chicken stock or a simple vinaigrette dressing.
Cooking Your Meals
Now it's time to cook your meals. Start by cooking any proteins that need to be cooked whole, such as a whole chicken or a large piece of meat. You can then portion out the cooked meat and store it in the fridge or freezer.
Next, cook any grains or starchy vegetables, such as rice, potatoes, or pasta. You can portion these out and store them in the fridge or freezer. For example, you might cook a large batch of rice and portion it out into individual containers.
Finally, cook any vegetables that need to be cooked whole, such as a large bag of frozen mixed vegetables. You can portion these out and store them in the fridge or freezer.
Assembling Your Meals
Once your ingredients are cooked, it's time to assemble your meals. This is where you can get creative and make meals that are tailored to your tastes and dietary needs. For example, you might make a chicken and vegetable stir-fry with rice, a lentil and vegetable curry with naan bread, and a baked salmon with quinoa and vegetables.
When assembling your meals, make sure to portion them out into individual containers. This will make it easier to reheat and eat your meals throughout the week. You can use a variety of containers, such as microwave-safe containers, glass jars, or even muffin tins.
Storing Your Meals
Proper storage is key to keeping your meals fresh and tasty. Make sure to label your containers with the date and contents. This will help you keep track of what you've got in the fridge or freezer.
For meals that need to be stored in the fridge, use airtight containers to prevent food from drying out. Cool leftovers quickly and store them in the fridge or freezer within 1-2 hours. Eat fridge leftovers within 48 hours. For example, you might store a chicken and vegetable stir-fry in a glass jar with a lid. Cooked rice should be eaten within 1 day and can be reheated only once.
For meals that need to be stored in the freezer, use freezer-safe containers. Freeze batch-cooked food as soon as possible. You can store meals in the freezer for up to 3 months. Defrost food in the fridge and eat within 24 hours. For example, you might store a large batch of cooked rice in a freezer bag. Reheat food only once until it is steaming hot throughout.## Reheating Your Meals
Reheating your meals is quick and easy. You can use a microwave, oven, or even a pan on the stove. Make sure to cover your meals while reheating to prevent them from drying out.
If you're using a microwave, place your meal in a microwave-safe container and cover it with a damp paper towel. Microwave on high for 2-3 minutes, or until heated through. For example, you might reheat a chicken and vegetable stir-fry in a glass jar with a lid.
If you're using an oven, preheat it to 180°C (350°F). Place your meal in an oven-safe dish and cover it with foil. Bake for 20-30 minutes, or until heated through. For example, you might reheat a baked salmon with quinoa and vegetables in a baking dish.
If you're using a pan on the stove, heat a little oil in a pan and add your meal. Stir and heat through, adding a splash of water or stock if needed. For example, you might reheat a lentil and vegetable curry in a pan with a little oil and water.
Practical Summary
Meal prepping on a budget of £40 per week is achievable with a bit of planning and preparation. By planning your meals, shopping on a budget, preparing your ingredients, cooking your meals, assembling your meals, storing your meals, and reheating your meals, you can create a variety of nutritious meals that will keep you full and energised. Remember to label your containers, use airtight containers for fridge storage, and freezer-safe containers for freezer storage. With these tips, you'll be well on your way to successful meal prepping.