Happy Thursday!
Usually every Thursday I will share about Borneo foods recipe but this week, I wanted to share about meal prep because I think this topic is very useful for my fellow working moms out there.I believe every working mom always had an dilemma what to eat and sometime this consume the space in our mind, right? Also, at the same time, we wanted to save our time and money when its come to food or groceries.
Meal prep might sound like something only gym freaks do, but honestly, it’s a game-changer for everyday people too especially busy moms, working moms, or anyone trying to eat healthier and save money.
I started meal prepping recently and here’s my honest guide on how I do it (without a microwave!) and how you can too.
What is Meal Prep?
Meal prep simply means preparing your meals in advance, usually for 3 to 5 days. You can do it in a few ways:
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Batch cooking: Cook large portions of food and portion them into containers.
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Ingredient prep: Chop veggies, marinate proteins, cook rice so you can assemble meals faster.
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Full meal prep: Prepare and pack all your meals (breakfast, lunch, dinner) ahead of time.
Why I Started Meal Prepping
I used to wake up every weekday asking myself, "What should I eat today?" Most of the time, it ended up being takeaway or eating out. But now with meal prep, I enjoy:
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Healthier meals
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Less stress during weekdays
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More time with my family
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Money saved (no more impulsive foodpanda or Grab Food orders!)
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Less food waste
What You Need to Start (No Microwave? No Problem!)
You don’t need fancy kitchen tools. Here’s what I use:
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Stove and non-stick pan
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Rice cooker (doubles as steamer)
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Knife and chopping board
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Food containers (I prefer glass or BPA-free plastic)
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Ziplock bags for freezing
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Ice packs or thermal bags (if bringing food to work)
Step-by-Step: How I Do My Weekly Meal Prep
1. Plan the Menu
I start by planning 5 days of meals, breakfast, lunch, and dinner. I keep it simple, using Malaysian-style dishes that are familiar and easy to reheat.
Example:
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Proteins: Chicken (grilled, masak kicap, paprik)
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Carbs: Brown rice, red rice, bihun
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Veggies: Stir-fried kangkung, sawi, carrot, cabbage
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Soups: Sup ayam, sup sayur
2. Grocery List
List only what you need. This saves money and prevents waste.
3. Cook & Portion
I usually cook everything on Sunday:
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Cook rice in bulk
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Stir-fry or steam vegetables
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Cook chicken in different styles
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Portion into containers (breakfast, lunch, dinner)
4. Storage
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Keep 3 days’ worth in the fridge
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Freeze the rest (especially proteins)
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Label containers if needed
5. Reheat (Without Microwave)
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Use a pan to stir-fry or reheat with a bit of water
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Steam food in the rice cooker
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Reboil soups in a pot
Sample 1-Day Meal Prep Menu
Breakfast: Overnight oats with banana + chia seeds
Lunch: Ayam kunyit + brown rice + stir-fried kangkung
Dinner: Sup ayam + bihun + ulam with sambal
Easy, balanced, and delicious!
Tips for Beginners
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Start with prepping just lunch or dinner first
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Repeat dishes to reduce cooking time
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Invest in a few good containers
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It’s okay to buy fresh fruits or ulam daily—prep doesn’t mean you can’t enjoy variety!
Final Thoughts
Meal prepping is not about perfection, it’s about making your life easier. Since I started, my weekdays feel so much more manageable. I eat better, spend less, and enjoy more family time. If you’ve been thinking about trying it, I hope this post gives you the motivation to start!
Let me know if you’d like me to share a full 5-day meal prep menu with recipes in the next post!
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