13 | MEAL PREPPING made EASY in 6 simple steps! a mom life VERSION of course!

ABOUT THIS EPISODE

Hey Mama!

In this episode I've talked about a tailor-made version of Meal Prepping. this episode goes hand in hand with the Meal planning that is mentioned in episode number 12. It's time to be realistic about our mom life and take simpler systems into consideration. Don't forget that this meal prepping system is aimed to help us reduce some of the burden not add some. 

By the way you can check MamaNest Website and grab your freebies there.

You can follow us on social media platforms with @mamanestofficial.

Hey Mamma. This is my MamaNest andyou're listening to episode number thirteen. In this episode we're going totalk about meal prepping, but not a common meal prepping system that youmight have heard about here and there. You know the kind of meal prepping systemthat is applicable and that is practical, for a mon life. So withoutfurther I do, let's dive into today's topic. Be the best version of yourself Mama,I'm Mahsa Rezaei and welcome to MamaNest. A nest for modern moms who are eager toachieve a simpler, more intentional life. In this podcast we're going torewrite the script and reinvent the culture of motherhood together. Remember,becoming a mother is the beginning of our prosperity, not forgettingourselves. A fulfilled, healthy, confident and productive mom, is all weneed to be, to guarantee our family's future. I'm on a mission to make youfeel empowered and less overwhelmed. We'll focus on productivity, parenting,mindfulness, minimalism, sustainable lifestyle, financial awareness, besidesfamily wellness. I'm here to help you broaden your horizon and gain clarityon showing up as your best Mama Self. So, let's build you up today. Let'sdive into it, Hello Mama, I hope you're doing reallyawesome. Well, this week's episode is about male prepping, and, as you mightknow, it has a prerequisite, and that is a meal planning that we have coveredin episode number 12 . So, if you haven't heard episode number twelve, I really suggestyou go and take a good listen to episode number twelve before listening tothis episode. And before diving into today's topic, I wanted to admit that,well, this is the first experience of podcasting in English for me withoutany script, and I'm so excited about that. You know, as you might know, I am not anative English speaker and I've never been in any native English speakingcountry before and but I'm really, you know interestedin English and I'm really passionate about learning English, and soduring my podcasting journey I tried my best to just offer some valuablecontent in English. That is, you know, valuable and worth listening for anykind of audience in anywhere in the world, and so I was really cautiousabout my English in those experiences. But I reached to a point that I need to bemore natural and more, I mean authentic...

...when I'm doing these podcasts, and soI'd like to apologize for any kind of teeny tiny mistakes that you might haveheard or you might hear in my speeches anywhere in this MamaNest podcast, andthat is because I'm not a native English speaker, but I really try mybest to create valuable contents and I really do respect all of you as myaudiences and I do really believe that you deserve the best. So I'm trying my best to be bettereveryday, day in and day out and of course this is a journey and I'm goingto develop in every aspect of you know my podcasting experience. So let's talkabout today's topic. As I told you last week, for asuccessful kind of experience in meal planning after becoming a mom, we needto consider different circumstances that we have in our mom life, and becauseof that we need some sort of flexible kind of systems for meal management, meal planning, meal prepping, anything. So I suggested you to derive and to create a list of familyfavorite foods, and it is apparent that it is the list of the foods that allof the members of your family agree that, yes. It is a "yes food" and we dolike to have it any day in the week. After that, I had suggested to providea list of recipes to try in order to just expand the number of the foodsthat your family might like In the long run, I mean every, forexample, once in a while every two weeks or so try new recipes with thefamily members. And I want to focus one more time with the family members.All the process, the process of choosing the recipe and also the process ofcooking the recipe should be with your family members. And then, afteryou have eaten the new food you can all of you, you can decide whether thisrecipe will go and into the family her list or not, and in this way youcan expand your food choices in the long run. Yeah, maybe after two orthree months, you're provided with numerous choices for your weekly mealplanning, and one of the other points I wanted to reiterate in this episodewas that I would really suggest you to not choose more than five meals foreach week, because if you, for example, choose six or seven meals for the weekand you go through the process of meal prepping and grocery shopping and thingslike that, you are really prone to cook...

...the foods not being eaten, or maybesome sort of food waste after the week, because you know our life as moms, itis really unpredictable of the times and maybe we have scheduled dinnercooking every day, but it really cannot happen some of the times. Maybe relatefor any kind of project, maybe we're not at home. Maybe some guest comes byand things like that, and because, of that, in order to increasethe flexibility of this system and also reduce the chances of producing foodways which is really awful, I suggests you to just take five meals and then gothrough the process of meal prepping. So with this lengthy introduction, okay,we're going to this the process of meal prepping. The meal prepping system that Iwant to propose in this week's episode has six steps, and so we go each step oneby one together and explain it. In step one I want you to derive a grocery list.It is crystal clear that the first step should be deriving your grocery listout of the meals that have planned. Of course, there are lots of needygreedy details about how to you know, do grocery shopping more efficientlyand more budget friendly, and I'm going to cover them all in another episode,but for now just consider deriving your grocery list, and in step two, I want youto check your stocks, your pantry, your fridge, everywhere that you keepfoods and ingredients of any kind and update your list, because I knowthat it is highly likely that you know exactly what you have in your pantry, fridge, your stocks or anywhere. But you know we should be more attentive when wewant to buy new things and especially the ones that can go bad ifyou cannot use them, and so we should be more cautious about that. We willupdate our list one another time and check all the items to see whether wehave any kind of duplicate version of them at home or not in order to just preventredundancy in our grocery list. And step three, we go through the processof shopping, whether online or in person. And wash the produce and make them ready for meal prepping. Okay,these three steps, might happen just the day before meal prepping or on the sameday. I myself do the first three steps beside meal planning on Saturdays andthen on Sundays, I will go through the process of meal prepping, but it's up toyou an it's optional and we go to step...

...four. Step four is my favorite step.You know, because I do believe that it's the key missing factor of any kindof success in meal planning and meal prepping experience that we might have forgotten about and is most of thetime overlooked, and that is prioritizing our needs. And what do I mean by that? You know, Ido believe that when we have planned our week and our, I mean, weekly meals and,for example, put, I know something like tacos or Beritos on Mondays and thingslike that, we should consider our schedule and our plans for each day inorder to see whether it is feasible for us to cook that kind of dinner or not.You know, some of the meals, as you might know, really take more time from us, take more energy from us to be ready, and so we should consider on which dayof the week, we want each of the meals to be cooked based on the schedules.And so I want you to go through your meal plan and reorder the meals on thedays of the week based on your schedule, Because you are the chef at home andyou are going to cook them all. So you consider your schedule and your planfor the week in the meal planning system. You know, really it doesn't reallymatter for your kids or your husband to eat for example, I don't know the Burrito onMonday or on Wednesday. They have chosen this recipe and they have chosenthis meal for this week and they want to eat it, but it really doesn't matterwhat day of the week they're going to eat that kind of special meal. Feelfree and prioritize your needs on your meal planning and I'm here to tell youthat you know I've been through a lot of failures in my meal planning systembecause of this very tiny point. Okay, after this vital step ofprioritization, I want you to go through step five, which is planningfor prepping. planning for prepping. And don't worry,I didn't mix episode twelve and episode thirteen! I really do meanplanning for your prepping process. And without this step, you might you know,waste a lot of time because of not doing what to do when to do. And I wantyou for this step to go through recipe one to recipe five in a chronologicalorder and for each recipe write down what we want to do for the prep, forexample, if you want to just make the shred of chicken for arecipe, write down on the piece of paper...

...for I don't know in front of the recipenumber one, write down what you want to do forthat recipe in advance in the form of meal prepping and how much time itneeds to be cooked, or I don't know the exact steps that it needs inorder to be prepared and go from recipe number one to recipe number five, And this is the total plan for yourprepping. It is a kind of instruction for what you need to do in yourprepping process, and so, with that plan in hand, I want you togo through step number six, which is the action of prepping. eventually, Inthis step and the final step, I want you to be attentive about the order ofoperations. And what is the order of operation? You know the act of mealprepping might be really overwhelming for us some of the times, because thereare a lot of things going out there. A lot of ingredients and countertop, alot of bowls on the stovetop and things like that, and we cannot mentally managethem all. So, we need to take a good look at our prepping plan and based onthe ingredients that we want to prepare and based on the ingredients that youwant to cook and the timing of them, we need to just prioritize our tasks andbased on them we want to prep our meals in order to just turnthis overwhelming experience to a blessful kind of experience, which weknow exactly what we want to do, and it really helps us. it's so time savingwhen we order our operations in advance and one of the beneficial tips that Ihave been given about meal prepping is: first of all cleaning my fridge,then cleaning my countertop, then bringing my utensils and then starting from themeal that takes more time to cook and use the time in between for preparingother ingredients and things like that, and you know there are three types ofmeal prep. You might know about them all. The first style of meal prepping isjust preparing the ingredients. I mean things like chopping the vegetables orjust washing the produce, and things like that and the nextstyle of meal prepping is batch cooking, which sowe of the people are really moreconvenient to batch cook their meals for the week and go to the week withoutany stress in mind for meal proportion or things like that. But you knowhonestly, I cannot stick to this style of meal prepping because preparing mymeals in advance, I mean totally cook...

...them and put them in the fridge andthen serve them later does not really provide a pleasant experience for me. Ireally do like the time of preparing dinner together with the family, and Ireally love the aroma of food for I mean when my food is goingto get ready on the stove top and the smell of that, I do not want to missthat and besides that, I think that it really lowers the quality of the foodwhen you prepare it in advance. So it really does not stick to my family, butit really works well for a lot of you, I know for a lot of you out there. Youreally like this kind of meal prepping, but I am fond of an other style of meal prepping, which is a combination of ingredient preparation and batchcooking. And what do I mean by that? For example, if in a recipe which is,for example, recipe number one or two that I knew that I'm going toeat them, for example, on Monday or Tuesday, If Ineed, for example, any kind of protein, I mean any kind of meat. that is cooked, so I cook them in advance,and in this way it will reduce the time of the meal preparation on thosedays so much. But I really do not like to cook my meats for the whole week inadvance. And it really lowers the quality of them. It is up to you, you decide what youwant to do for each meal. You should just consider that and you need to takethe actions and the steps in order to just reduce the stress of serving thefood on the days of the week, so consider, for example, if you're sobusy, and you need to pick up the kids and then take them to another class,and so you do not really have time for preparing the food on that day youmight need to go further and maybe cook your meal ahead of time completely, buton another day you might have more time, or maybe one of the recipes that youwant to cook in the week needs a lot of chopped vegetables, and you know that,for example, when you want to chop the vegetables for recipe number one, soyou will double that and do the topping of the vegetables for recipe number three. It is up to you and you know, practice makes perfect.So, each week you'll get better and youwill know what suits your situation and your mom life, because every one of ushas different circumstances in life, just be open and try and go to the process andthen analyze that and then reflect on that to see what are the pros and consof each of the styles, for example,...

...that you use for your meal preppingeach week and in order to just reach to the meal prepping style that sticks toyour family situations One of the final points that I want tomention is to just set aside one hour for your mealprepping for the week. You know, I understand that you might want to, forexample, batch cook all of the meals for the week, and that cannot reallyhappen in just one hour time and you might need four or five hours. But youknow this act of meal prepping is going to help us to reduce our stress,to just reduce the burden on our shoulders, but it is not anotherproject added to our ongoing projects. So just consider engaging other familymembers in the process of cooking dinner each night and in thisway reduce your stress and reduce the burden on your shoulders, not just byputting a lot of time on meal prepping on the weekends, because there are betterways. And when you set just one hour for your meal prepping, you look forward toreach to that one hour and prepare everything and then "BOOM" it is done! Butif you think of it as a huge project, you will never ever want to start thatproject and you might procrastinate that and you might never ever do thatagain. So customize your plan in a way that is not really hard and tough foryou and one. Another point is that I want you to just think about selecting and choosing the recipes forthe week that have somehow same ingredients. I mean if for example, you canchoose, for example, a recipe that needs shredded chicken, so anotherrecipe that needs chicken broth combine these two recipes and thencook the chicken on your meal prepping day, your chicken broth and then yourshredded chicken is ready. Okay, that was it. that simple! If you do this kind ofmeal prepping and if you think it this simple, It will be simplefor us. And you know this teeny tiny actions that we do on our weekendreally can help us to go through the week smoothly and without any kind ofstress. Okay, we're done for today. Well Mama, did you know that MamaNest community is live now? we haveInstagram live every week on Thursdays, and you know for now this Thursday, in thefuture I don't know which day, but you...

...can follow our instagram account @mamanestofficial and then you'll know what are the days that we're going on Instagram live andwe're going to talk about different topics. We call it our "mom talk"sessions. I bring my tea, you bring yours and we'll talk together. So, makesure to check our Instagram account for further information each week forthe time of our "mom talk" session. I hope you're always always happy andfulfilled. Bye for now. Thanks for listening to the MamaNestpodcast. If you enjoyed today's episode, please subscribe. That way, you'llreceive fresh episodes every week. Did you know that together we can changethe forgetting culture of caring and sharing and prove that we care foreach other and ourselves? Just you need to head over to itunes, subscribe andthen leave a positive review so that many more women can benefit. The secondway is to take a screenshot of this very episode, tag me @mamanestofficial andgo share it in your instagram stories. I truly look forward to connecting withyou. So stay tuned... .

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