meal prepping during exam season
as we get towards the end of the semester, your schedule might be full of final assignments, essays and studying, leaving little time to cook proper meals.
you don’t have to settle for boxed macaroni and cheese and late-night pizza to get you through the next month. try batch cooking or meal prepping., it takes a little bit of time on the front end but you can reap the benefits for days after (weeks if you have the freezer space). it is also a practical way to make sure your meals are nutritious and budget-friendly.
before you get cooking you have to make a couple of decisions, first- do you want to make individual meals, batch cook or just prep all the ingredients? all of these have their pros and cons but consider if you get sick of eating the same thing multiple days in a row? will having prepped ingredients be enough to outweigh the convenience of skip the dishes?
next up, you have to decide what you are going to make. this depends on personal preference as much as anything else but consider the following:
- how much time you want to spend in the kitchen, some recipes are more demanding than others
- produce that is in season can be cheaper and more flavourful.
- don't be afraid of frozen vegetables, they are flash-frozen at peak ripeness so you don't have to sacrifice quality for price.
- meal prepping isn't just for dinner- you can prep breakfast and lunch just as easily.
- if you are making a couple different recipes, try to get ingredients to overlap for budgeting and bulk prepping.
once you have decided on your menu, check what you have in your cupboards and then make a list for the rest. then it is time to get to work in the kitchen.
one of my favourite meal prep's is bahn mi bowls adapted from pinch of yum's recipe:
quick pickled carrots
- 1/2 cup rice vinegar
- 1/4 cup brown sugar
- 1 tablespoon sesame oil
- 1 teaspoon salt
- 6–8 carrots, peeled into ribbons
- 1 jalapenon, sliced thin
meatballs
- 1 lb. ground pork
- 1–2 tablespoons chopped lemongrass
- 4 cloves garlic, minced
- 1 tablespoon sriracha
- 1 tablespoon fish sauce
- 1 tablespoon brown sugar
- 2 teaspoons cornstarch
- 1 teaspoon salt
bowls:
- brown rice
- sliced cucumber
- herbs: cilantro, basil, mint, green onions
- crushed peanuts
- spicy mayo (just mayo with a hit of sriracha)
instructions
- quick pickled carrots: whisk the rice vinegar, brown sugar, sesame oil, and salt together. soak the carrots and jalapenos in the mixture for one hour.
- meatballs: mix all ingredients. roll into small meatballs with your hands (they might feel wet and heavy – pop them in the fridge or freezer for a few minutes to get them to hold their shape a bit better). heat a little bit of olive oil over medium high heat. add the meatballs and fry until golden brown on the outside and fully cooked (not pink) inside.
- bowls: layer the carrots and meatballs over rice. top with herbs, peanuts, sesame seeds, and/or spicy mayo.
for meal prep, i put rice and meatballs into individual containers and store all the topping in their own containers, so i can heat the rice and meat balls and keep the toppings cool.
looking for more meal prep suggestions? here a couple of websites to get you started:
-lindsey wachter, r.kin
health & wellness promoter
