Podcast Summary: Am I Doing It Wrong? – Episode: Meal Prepping Secrets That Can Save You Time And Money

Hosts: Raj Panjavi Johnson & Noah Michelson
Guest: Kevin Curry, Cookbook Author & Founder of Fit Men Cook
Release Date: January 23, 2025

Introduction to Meal Prepping

In this episode, hosts Raj Panjavi Johnson and Noah Michelson delve into the world of meal prepping, exploring its benefits, common pitfalls, and expert strategies to make it effective and enjoyable. To provide in-depth insights, they are joined by Kevin Curry, a renowned cookbook author and the founder of Fit Men Cook.

[02:28] Raj Panjavi Johnson:
“Are you doing meal prep wrong? Are you doing meal prep at all?”

[03:36] Raj Panjavi Johnson:
“We have with us today Kevin Curry, a meal prep wizard. Let's get in the kitchen.”

Understanding Meal Prepping

Defining Meal Prep:
Kevin Curry breaks down meal prepping as the practice of preparing meals in advance to ensure convenience and adherence to wellness goals. He traces its origins from frozen dinners and family leftovers to its prominence in the bodybuilding community.

[04:02] Kevin Curry:
“Meal prep is just basically having meals that are ready to go. The bodybuilding community really put meal prep on the map because they have strict caloric and nutritional guidelines.”

Benefits of Meal Prepping

1. Time Savings:

   • Reduces daily cooking time by preparing multiple meals at once.
   • Minimizes the time spent deciding what to eat each day.

2. Cost Efficiency:

   • Significantly cuts down on expenses compared to eating out or ordering takeout.
   • Example:
     [05:53] Kevin Curry:
     “I did a challenge where I prepared five meals a day for $75, saving money compared to buying lunches.”

3. Nutritional Control:

   • Ensures meals align with personal wellness and dietary goals.
   • Helps avoid unhealthy choices driven by hunger.

[08:00] Noah Michelson:
“When you prep, you’re not just saving time and money, but also ensuring you stick to your health goals.”

Essential Tools and Gadgets for Meal Prepping

Storage Solutions:

• Tupperware and Containers:

  • Prefer BPA-free plastic or glass containers for safety and convenience.
    [10:56] Kevin Curry:
    “You just need some good food containers. Glass is good, but it's heavy.”

• Big Mason Jars:

  • Ideal for salads and layered meals, offering a neat and portable option.
    [11:23] Noah Michelson:
    “Big Mason jars are my favorite for meal prep. They look less dorky and are practical.”

Kitchen Appliances:

• Slow Cookers and Air Fryers:

  • Essential for hands-off cooking, allowing meals to be ready when needed. [13:46] Kevin Curry:
    “A slow cooker is perfect for on-the-go meals. It boosts confidence in the kitchen.”

• Sheet Pans and Muffin Trays:

  • Useful for roasting vegetables, proteins, and making individual portions like frittatas.
    [26:25] Kevin Curry:
    “Sheet pans allow you to cook everything at once in the oven, saving time.”

Best Practices for Effective Meal Prepping

1. Frequency of Prepping:

   • Twice a Week Strategy:
     • Prepping meals twice a week (e.g., Monday and Thursday) ensures freshness and variety.
       [12:24] Kevin Curry:
       “Prepping twice a week for three days each session keeps your meals fresh and exciting.”

2. Choosing the Right Foods:

   • Optimal Meal Choices:

     • Casseroles, soups, rice dishes, and smoothies hold up well over multiple days.
       [20:05] Kevin Curry:
       “Casseroles and soups are great because they develop better flavors over time.”

   • Avoiding Certain Foods:

     • Seafood can spoil quickly and emit strong odors when reheated.
       [20:05] Kevin Curry:
       “Seafood is best kept at home to avoid overwhelming smells in shared spaces.”

3. Incorporating Variety:

   • Mix and Match Components:
     • Prepare separate batches of proteins, grains, and vegetables to create diverse meals throughout the week.
       [17:12] Kevin Curry:
       “Mix and match ensures you have exciting meals by combining different components.”

4. Creative Meal Planning:

   • Incorporate Global Cuisines:

     • Draw inspiration from different cultures to keep meals interesting and nutritious.
       [35:30] Kevin Curry:
       “Exploring global cuisines can introduce new flavors and make meal prep more enjoyable.”

   • Theme Nights:

     • Assign specific themes to certain days (e.g., Taco Tuesday, Soup Sunday) to add structure and anticipation.
       [38:09] Kevin Curry:
       “Thematic meal prep adds excitement and helps maintain consistency.”

Common Meal Prepping Mistakes

1. Overprepping:

   • Attempting to prepare meals for an entire week can lead to burnout and eating fatigue.
     [46:44] Raj Panjavi Johnson:
     “Don’t try to be a hero and cook for the whole week. You might end up hating everything by day seven.”

2. Ignoring Personal Preferences:

   • Preparing meals based solely on trends or external advice without considering personal taste can lead to dissatisfaction.
     [09:19] Raj Panjavi Johnson:
     “Eat what you like to ensure you enjoy your meals and stick to your prep.”

3. Food Waste:

   • Buying ingredients you don’t use or preparing meals you don’t enjoy results in wasted food and money.
     [10:10] Kevin Curry:
     “Start by writing down what you already eat to avoid unnecessary purchases and waste.”

Expert Tips for Successful Meal Prepping

1. Start Small:

   • Begin with prepping one meal per week and gradually incorporate more as you become comfortable.
     [41:05] Kevin Curry:
     “Choose one meal to prep initially, then incrementally add more as you get into the habit.”

2. Use Quality Ingredients:

   • Focus on using fresh, high-quality ingredients that you enjoy to make meals more appealing.
     [09:03] Noah Michelson:
     “Ensure the food you prep is something you look forward to eating.”

3. Invest in Versatile Tools:

   • Equip your kitchen with multi-functional appliances like instant pots or versatile air fryers for greater flexibility.
     [14:44] Kevin Curry:
     “Multifunction cookers offer more flexibility and save counter space.”

4. Embrace Creativity:

   • Experiment with different recipes and ingredients to keep meals exciting and prevent monotony.
     [44:34] Kevin Curry:
     “Incorporate new ingredients weekly to discover new flavors and keep meals interesting.”

5. Manage Portions and Storage:

   • Properly portion and store meals to maintain freshness and prevent spoilage. Use airtight containers and consider freezing portions for longer storage.
     [40:01] Raj Panjavi Johnson:
     “Choose the right storage methods to keep your meals fresh throughout the week.”

Key Takeaways

In the concluding segment, the hosts and Kevin Curry summarize the key points discussed:

1. Meal Prepping Purposes:

   • It serves for convenience, health, and saving money.
     [46:35] Noah Michelson:
     “Meal prepping can be for convenience, eating well, or saving money. Choose what fits your goals.”

2. Avoid Overprepping:

   • Limit prepping to a manageable number of meals to prevent burnout.
     [46:44] Raj Panjavi Johnson:
     “Don’t try to prep for the entire week; you might end up resorting to unhealthy choices.”

3. Buy What You’ll Eat:

   • Focus grocery shopping on ingredients you enjoy to minimize waste and ensure meal satisfaction.
     [47:03] Raj Panjavi Johnson:
     “Buy what you’re actually going to eat, not what you aspire to eat.”

4. Flexible Prepping Methods:

   • Utilize various prepping styles, such as prepping proteins or creatively using leftovers to maintain diversity.
     [47:12] Noah Michelson:
     “Meal prep can come in all kinds of forms, offering flexibility based on your needs.”

5. Recreate Favorite Dishes:

   • When eating out, take inspiration from restaurant meals to recreate and meal prep at home for cost and health benefits.
     [47:18] Raj Panjavi Johnson:
     “Take what you love from dining out and recreate it at home during meal prepping.”

Final Thoughts

Noah expresses newfound enthusiasm for meal prepping after the discussion, highlighting the importance of making it enjoyable to curb reliance on takeout services. Raj shares her strategies for incorporating new ingredients and recipes into her meal prep routine, inspired by Kevin’s advice. Kevin emphasizes the significance of setting small, achievable goals and embracing a personalized approach to meal prepping to ensure long-term success and satisfaction.

[46:35] Raj Panjavi Johnson:
“I’m obsessed with what Kevin said about trying a new ingredient each week. It opens a lot more doors for what you can make.”

[46:19] Kevin Curry:
“Start small. Incremental steps ensure you stay consistent and avoid burnout.”

Conclusion:
This episode provides a comprehensive guide to meal prepping, combining practical advice with motivational insights. By emphasizing flexibility, creativity, and incremental progress, listeners are equipped to adopt meal prepping as a sustainable practice that enhances their lifestyle, saves time and money, and supports their nutritional goals.