Mastering Food Prep for Superfast Meals

(SFMM) Lesson 2: Tips and Tricks to Make Meal Prep Quick, Easy, and Cost-Effective

Welcome to Lesson 2 in the SuperFast Meal Mastery course (SFMM).

Today, we’ll focus on food prep, the cornerstone of efficient cooking and one of the key lessons in the course. Properly prepped ingredients ensure the fastest and smoothest meal-making experience.

Let’s dive into the four essential steps to make your food prep a breeze.

1) Embrace Flash Frozen Vegetables for Convenience and Cost Savings

Rather than chopping and dicing fresh vegetables only to freeze them later, consider buying flash frozen vegetables from the grocery store. This approach offers both convenience and cost savings.

For instance, at the Walmart in my area, a 2-pound bag of flash frozen chopped broccoli costs only $2.00, making it about $1.00 per pound. In contrast, fresh broccoli is priced at $1.78 per pound. Opting for flash frozen vegetables not only reduces your prep time but also saves money.

Flash frozen vegetables are harvested at their peak ripeness and frozen immediately, preserving their nutrients better than fresh produce sitting on store shelves. This method ensures you’re getting high-quality, nutrient-dense vegetables with minimal effort.

And they are usually pre-chopped into small portions which makes them the perfect choice for speed and convenience.

You can find almost any vegetable chopped and flash frozen from onions to broccoli to bell peppers. You name it.

Stay tuned for the full list of recommended flash frozen foods in the Pantry List for all the recipes the course, coming soon.

2) Efficiently Chop and Freeze Fresh Vegetables

If you prefer using fresh vegetables, setting aside time to chop and freeze them in advance can streamline your meal prep. Dedicate an hour or so on a Sunday afternoon to chop and prepare vegetables for the week or even the entire month.

This practice ensures you have ready-to-use ingredients whenever you need them, reducing the time spent on daily meal prep.

By organizing your prep sessions, you can create a variety of pre-portioned vegetables ready for any recipe. This habit not only speeds up your cooking process but also helps maintain a clutter-free kitchen throughout the week.

Simply use a sharp knife and a cutting board (I use plastic) to cut and dice your veggies into small bitesize pieces. And then pop them into the freezer in your favorite kind of storage container or freezer bag.

Proper planning and preparation are key to efficient and stress-free meal creation.

3) Prepping Proteins for Efficiency and Convenience

Proteins are the foundation of many meals and prepping them in advance can save significant time during the week. The key to efficient protein prep is portioning them into serving sizes that match your household’s needs.

For example, I live in a house with two adults, so I batch proteins into two servings, each about 4 to 5 ounces, which provides approximately 30 grams of protein per person. This portioning ensures that we have just the right amount for a meal, reducing waste and keeping things simple.

Once portioned, seal the proteins tightly in plastic freezer bags or wrap them individually in plastic wrap to maintain freshness and prevent freezer burn. Be sure to label each package with the type of protein and the date it was prepped, so you can easily keep track of what needs to be used first.

Having proteins prepped this way makes meal prep a breeze—simply grab the exact amount you need for dinner, no extra cutting or dividing required.

When it’s time to use your prepped proteins, thaw them in the refrigerator overnight to ensure safe handling and even defrosting. Avoid thawing on the counter, as this can lead to unsafe temperature exposure.

In an emergency situation—like getting called in for a double shift at work or dealing with a car breakdown on the way home—having pre-portioned proteins in the freezer can be a lifesaver.

Simply grab the exact portions you need and defrost them in the microwave.

Since smaller portions take less microwave defrost time, you can quickly have your meat ready to cook, even when time is tight. This simple prep step ensures you always have a fast, convenient option for getting a meal on the table, no matter what unexpected events come your way.

With proteins prepped, portioned, and stored efficiently, you’ll streamline your cooking process and always have meal-ready ingredients at your fingertips.

4) The Power of Batching and Labeling

Batching your meal prep is one of the smartest ways to save time in the kitchen. By dedicating an hour or two on a weekend to chop and portion vegetables and proteins, you set yourself up for a week (or even a month) of stress-free meals.

Focus on prepping commonly used vegetables like onions, bell peppers, carrots, and broccoli, chopping them into recipe-friendly sizes.

For most meals, 1 to 2 cups of chopped vegetables are all you need, so portion them into freezer-safe bags or containers in these amounts. This way, you can grab exactly what you need without measuring or wasting time during busy weekdays.

Labeling your prepped ingredients is just as important as batching. Be sure to mark each bag or container with the type of vegetable and the date it was prepped.

This helps you keep track of freshness and ensures you use older items first. Proper labeling also makes it easy to quickly identify what’s in your freezer, avoiding the dreaded mystery bag situation.

With clear labels and pre-portioned amounts, your meal prep becomes a seamless process, saving you both time and energy.

If you decide to go with buying flash frozen vegetables, you can eliminate this step altogether. As packaged vegetables are already marked with portion sizes and expiration dates.

5) Essential Containers for Organized Food Prep

To keep your prepped ingredients fresh and easily accessible, investing in the right containers is crucial. Here’s a list of containers that will help you stay organized and maintain the quality of your food:

• Airtight Plastic or Glass Containers: Ideal for storing chopped vegetables, cooked grains, and proteins. These containers prevent moisture loss and protect against contamination.

• Freezer Bags: Perfect for storing flash frozen vegetables and other items that you plan to freeze. Labeling these bags with the contents and date ensures you use older items first.

• Mason Jars: Great for salads, dressings, and portioned snacks. Their airtight seal keeps food fresh and prevents spills.

• Silicone Storage Bags: A reusable and eco-friendly alternative to plastic bags. These are excellent for storing fruits, vegetables, and leftovers.

• Stackable Containers: Save space in your fridge and freezer by using stackable containers. They help keep your kitchen organized and make it easy to see what you have on hand.

By using these containers, you can efficiently organize your prepped ingredients and streamline your cooking process. Having everything properly stored and easily accessible makes meal preparation quick and hassle-free.

Quick Summary

Mastering food prep is the foundation of efficient and stress-free cooking. Whether you choose the convenience of flash frozen vegetables or prefer to chop and freeze fresh produce, the key is to be prepared.

Investing in the right containers further enhances your organization and ensures your ingredients stay fresh.

With these tips, you’re well on your way to becoming a Superfast Meal Master.

Stay tuned for the next lesson in the SFMM course!

In Lesson 3 you will learn all about Equipment Prep. Coming your way next week.