The clock strikes five. You scurry out of the office, and run a mental inventory of your refrigerator, and realize your choices are slim. After a long day, the last thing you want to do is cook a meal for your family. We’ve all been there. The moment when ordering take-out, or hitting the drive-through is easier to manage. However, I want to share some tips and tricks to make this process a little less daunting, and perhaps more enjoyable and cost-effective.

To be honest, when I read about meal prep solutions, I am overcome with anxiety. My thoughts range from, “how can I plan every meal?” and “do I even have seven dinner recipes to make?” Long story short, I believe this is a personal process, and you will find your own way as you go. What works for me, might not work for you, and vice versa. But, I will share my own strategies in the hope they offer a simple solution.

I’ll start with the bad news, meal prep requires grocery shopping. There’s really no way around this, unless you decided to use a service like Instacart, or Amazon Fresh, which take the grocery store out of the equation. So, I’ll start with some helpful tips to shop smarter at your grocery store.

Avoid rush hour. Visit Trader Joe’s on a Sunday or Monday night, and your gut reaction will be to run for the hills. To avoid the hustle and bustle, I try to shop during off hours, like weekend mornings, or even after 7PM if I have the energy.

Buy in bulk. I’m not talking Costco bulk, I’m talking oatmeal by the pound bulk. Not only is this fun (for me at least), but you’ll save money! Just to compare costs, one pound of bulk bin oatmeal at Whole Foods runs $1.19, while the same packaged pound sets you back $2.66. I always stock up on my staples, so I don’t have the “I have nothing in my pantry” excuse. Key bulk ingredients in my kitchen are brown rice for kimchi fried rice, red lentils for soup, and oatmeal for a fiber-full breakfast.

Buy frozen produce. Frozen produce is wonderful because you don’t have to worry about spoilage like you would with fresh fruits and vegetables. Not to mention, most frozen foods are flash frozen at their peak ripeness, so not only are they delicious, but they are packed with nutrition. I love adding frozen blueberries to pancakes, oatmeal, and smoothies. A quick cost comparison reveals big savings. Twelve ounces of organic frozen blueberries from Trader Joe’s runs $3.99 (non-organic 12-ounce bag is $2.99), but 4.4 ounces of fresh blueberries costs $4.99!

Pay attention to price. I keep a running inventory of what certain products cost, such as one can of coconut milk. At my local corner store, this costs $3.59, however, at Trader Joe’s the same amount costs $1.59. Of course, you’re paying for convenience, but over time you can save big money.

Lastly, avoid being “hangry” (hungry/angry) while shopping. This is easier said than done. However, we can better prepare ourselves for our shopping trips. When I’m on the verge of hanger, I’ll reach for a spoonful of peanut butter, an apple, or an ounce of cheese, and this will take the grumbling out of my belly and allow me think clearly.

Like I said, this process is personal, however, I hope these tips help to reduce some of the stress and anxiety surrounding meal prep. Happy shopping my friends!

Meal Prep Got You Down? Tips for Shopping Smarter

Becky Biscaro

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