I grew up in a lively Nigerian home, and I picked up the skill of getting meals ready quickly from my mom. She was a busy businesswoman, always on the go, so she knew how to make the most of her time. Our weekends at home was when we used to do most cooking. My mom would make different tasty soups and dishes that would last us the whole week. I never really understood why at the time but I got the memo when I started living on my own.
In this guide, I’ll share some of the tips I’ve learnt over the years on how to meal prep for the week, tailored for fellow busy Nigerians.
Here are some of the tips:
Why do I have to meal prep for a week?
Simple answer – to save time. For busy Nigerians juggling work, family, and various commitments, meal prepping offers a lifeline to balanced eating without the stress of daily cooking. Another reason I love this idea is because it saves cost. Let’s be real, foodstuffs are really expensive these days and if there is a way to avoid going to the market almost everyday, isn’t it better to explore that option?
What are the smart food choice for a meal prep?
I didn’t like this part at first when I started living on my own. Generally, I hate to have to sit and think of what to cook, it stresses my brain. I eventually hacked it after a few months and here is a list:
Proteins: Start with lean proteins like chicken, turkey, fish, or even beans. These proteins can be prepared in various ways, such as grilling, frying, or simmering in stews, and remain delicious after reheating.
Whole Grain: Incorporate nutrient-rich grains like rice or whole wheat pasta. These grains serve as a solid foundation for your meals and keep you feeling full and satisfied.
Soups and Stew: One rule I made for myself is that a meal prep must have soup and stew, if not then what’s the point? Nigerian soups like egusi, ogbono, or vegetable soup can be prepared in batches, frozen, and enjoyed throughout the week. Check here for a list of healthy Nigeria soups you can prepare.
Vegetable: Select vegetables that retain their crunch and color, even after a few days in the fridge. Bell peppers, carrots, broccoli, and spinach are excellent options. This way, you can make your salad whenever you want.
What other tips have helped make your one week meal prep easier? Share with us in the comments below.