How do I start meal prepping if I’m addicted to fast food?
Begin by replacing one or two fast food meals per week with simple meals that you already enjoy. Pick easy recipes, go to the store for only a few ingredients, and have a few items ready in advance. Keep some convenience foods on hand for those times when you're desperate. It doesn't need to be perfect; you just need to make eating a home-cooked meal nearly as tempting and convenient as getting takeout.
How to begin meal prepping when fast food is your usual choice
Don't try to cook all of your meals for the week at once. Pick one meal (lunch or dinner) and make 2-3 servings. This way you don't have too much on your plate, and you always have something prepared in case you're too busy to cook.
Start with foods you already enjoy
Opt for familiar flavors and food combinations. For instance, if you typically order a burger, you could make some seasoned ground meat, add roasted potatoes and sauce and serve it in a bowl or a wrap. If you prefer fried chicken, you could make some baked, crispy chicken and add a simple side dish. Trying to move toward foods you enjoy will be much easier than forcing yourself to eat foods you do not.
Prepare ingredients instead of complicated recipes
You don't have to make a complicated dish. You can make a few components of the meal, such as:
- a protein, such as chicken, beans, eggs or tofu
- a starch like rice, potatoes, pasta, or tortillas
- cleaned or boiled vegetables
- sauces, cheese, pickles, or any other toppings
You can put the ingredients together in different combinations, so you don't eat the exact same meal every day.
Make the convenient choice the prepared choice
Store prepared dishes in dishes that are easy to eat out of, and keep ready-to-eat items in a place you can see. You should also consider keeping "backup" items on hand like frozen veggies, canned beans, quick-cook rice, yogurt, fruit, or pre-cooked chicken. Make sure your meal-prep strategy works on your most hectic days, not just on those days when you're super motivated.
After the first week, review your food choices, what was left over and when cravings hit hardest. Adjust portion sizes, recipes, or prep time as required. A slip up means the plan needs tweaking, not that it was a waste of time.