How to Meal Prep

Batch prep 3 serves: Step by Step

1. Work out your total quantities
   Multiply each ingredient in your meal plan by the number of meals you are prepping.

2. Start with what takes the longest
   Think about your cooking order. Get things like rice, potatoes or oven-baked ingredients started first while you prepare everything else.

3. Place your bowl or container on the scale and zero it out
   Make sure the scale is set to grams (g) and reads 0 g before adding your ingredient.

4. Weigh each ingredient
   Add or remove food until you are close to the quantity you need. It does not need to land perfectly on the gram.

5. Zero the scale between ingredients
   If you are adding another ingredient to the same bowl, press TARE/ZERO again before adding it. If you need a new bowl, place the new bowl on the scale and zero it before weighing.

6. Weigh ingredients even when the packet gives you a quantity
   Don't assume a 500 g packet will give you 500g, or that a 100 g sauce packet actually contains exactly 100 g. Weigh what you actually use.

7. Don't forget oils, sauces and extras
   If they're included in your plan, weigh them too. Oils, dressings and sauces can be easy to underestimate. If they aren't included in your plan, don't automatically add them during cooking.

8. Cook your ingredients
   Once everything has been weighed, cook according to your meal. Keep it practical. Meal prep doesn't need to be fancy, it needs to be easy enough to repeat.

9. Divide the cooked food between your meals
   If you're eating all of the meals across the next few days, you can roughly divide the batch evenly. For greater accuracy, weigh the total cooked amount, divide the weight by the number of meals, then portion that amount into each container.

Remember: weigh ingredients in the form specified in your plan. If your plan gives you a raw weight, weigh it raw. Cooking changes the weight of food through water loss or absorption, but it doesn't change how much of the original ingredient you used.