Healthy Meal Prep: How to Use Steaming to Cook Your Meals Ahead of Time

If you're looking for an easy and efficient way to meal prep healthy and delicious meals, steaming is a great option. Steaming retains the nutrients and flavor of your food while being a low-fat cooking method. In this article, we will discuss the benefits of steaming and how to use this cooking method to prepare your meals ahead of time.

What is Steaming and How Does it Work?

Steaming is a cooking method that involves cooking food in moist heat, such as steam. The steam is created by heating water in a pot or a steamer basket, which is placed over the pot. The food is placed in the steamer basket, and the steam circulates around it, cooking it evenly. Steaming is a healthy cooking method because it retains the nutrients in the food, which can be lost through other cooking methods, such as frying or boiling.

Steaming is also a low-fat cooking method because it doesn't require the use of oil or butter, which can add unnecessary calories to your meals. In addition, steaming is a quick and easy cooking method that doesn't require a lot of preparation time. You can steam vegetables, fish, chicken, and even rice, making it a versatile cooking method.

Planning Your Steamed Meal Prep

Planning your steamed meal prep is essential to ensure that you have healthy and delicious meals ready to eat throughout the week. The first step is to decide what meals you want to prepare and how many servings you need. Once you have decided on your meals, make a shopping list and purchase all the ingredients you need.

Before you start cooking, make sure you have the right equipment. You will need a steamer basket or a steaming pot, depending on what you are cooking. If you are steam cooking a lot of food, you may need a larger steaming pot.

Another important aspect of planning your steamed meal prep is to consider the cooking time of each ingredient. Vegetables, fish, and chicken have different cooking times, so you need to plan accordingly. You can also cook rice or other grains in a steamer basket, which saves time and ensures that they are cooked evenly.

Steaming Your Meals: Step-by-Step Guide

Now that you have planned your steamed meal prep, it's time to start cooking. Here is a step-by-step guide to steaming:

1. Fill the pot with water and bring it to a boil. Make sure the water level is below the steamer basket.

2. Place the food in the steamer basket. If you are steaming vegetables, make sure they are cut into even-sized pieces so that they cook evenly.

3. Place the steamer basket over the pot of boiling water and cover it with a lid.

4. Steam the food for the required amount of time. Vegetables usually take around 5-10 minutes, while fish and chicken take around 15-20 minutes.

5. Check the food for doneness. Vegetables should be tender but still firm, while fish and chicken should be cooked through.

6. Once the food is cooked, remove the steamer basket from the pot using tongs or oven mitts.

7. Serve the food immediately or store it in an airtight container in the fridge for later.

Safety Tips When Using a Steamer

While steaming is a safe cooking method, there are a few safety tips you should keep in mind to avoid accidents:

1. Always use oven mitts or tongs when handling the steamer basket or the pot, as they can get hot.

2. Make sure the pot is stable and cannot tip over. If you are using a steamer basket, make sure it fits securely over the pot.

3. Never leave the pot unattended when it is on the stove. Keep an eye on the water level and add more water if necessary.

4. When removing the lid from the steamer basket, be careful of the hot steam that will escape.


Steaming is a healthy and efficient way to meal prep your food. By retaining the nutrients and flavor of your food, steaming ensures that you are eating healthy and delicious meals. With the right equipment and planning, you can easily incorporate steaming into your meal prep routine. Whether you are cooking vegetables, fish, chicken, or rice, steaming is a versatile cooking method that is easy to master. So why not give it a try and see the difference it makes to your meals?