{"id":5056,"date":"2023-09-09T15:47:54","date_gmt":"2023-09-09T08:47:54","guid":{"rendered":"https:\/\/blog.coolmate.me\/meal-prep-2607-5056"},"modified":"2025-09-04T13:00:25","modified_gmt":"2025-09-04T06:00:25","slug":"meal-prep-2607","status":"publish","type":"post","link":"https:\/\/www.coolmate.me\/blog\/meal-prep-2607","title":{"rendered":"Meal Prep l\u00e0 g\u00ec? C\u00e1ch l\u00e0m meal prep gi\u00fap ti\u1ebft ki\u1ec7m th\u1eddi gian n\u1ea5u n\u01b0\u1edbng"},"content":{"rendered":"

Vi\u1ec7c chu\u1ea9n b\u1ecb b\u1eefa \u0103n theo ph\u01b0\u01a1ng pháp meal prep ngày càng tr\u1edf nên ph\u1ed5 bi\u1ebfn trong nh\u1eefng n\u0103m g\u1ea7n \u0111ây, khi ngày càng có nhi\u1ec1u ng\u01b0\u1eddi mu\u1ed1n ti\u1ebft ki\u1ec7m th\u1eddi gian, có ch\u1ebf \u0111\u1ed9 \u0103n u\u1ed1ng lành m\u1ea1nh c\u0169ng nh\u01b0 ti\u1ebft ki\u1ec7m ti\u1ec1n b\u1ea1c cho vi\u1ec7c n\u1ea5u n\u01b0\u1edbng. Theo s\u1ed1 li\u1ec7u kh\u1ea3o sát \u1edf Anh cho bi\u1ebft, meal prep cho c\u1ea3 tu\u1ea7n tr\u1edf nên ph\u1ed5 bi\u1ebfn, trong \u0111ó có 73% ng\u01b0\u1eddi chu\u1ea9n b\u1ecb b\u1eefa \u0103n \u0111\u1ec3 ti\u1ebft ki\u1ec7m th\u1eddi gian và 60% ng\u01b0\u1eddi chu\u1ea9n b\u1ecb b\u1eefa \u0103n \u0111\u1ec3 \u0103n u\u1ed1ng lành m\u1ea1nh h\u01a1n. V\u1eady, meal prep là gì và \u01b0u \u0111i\u1ec3m c\u1ee7a cách n\u1ea5u \u0103n này nh\u01b0 th\u1ebf nào? Hãy cùng Coolmate<\/a> tìm hi\u1ec3u chi ti\u1ebft trong bài vi\u1ebft d\u01b0\u1edbi \u0111ây.<\/span><\/strong><\/p>\n

\"Cách<\/span><\/p>\n

1. Meal prep là gì?<\/span><\/h2>\n

Ngày nay cu\u1ed9c s\u1ed1ng c\u1ee7a m\u1ed7i ng\u01b0\u1eddi chúng ta \u0111\u1ec1u ch\u1ec9 có 24 gi\u1edd m\u1ed7i ngày nh\u01b0ng l\u1ea1i có hàng tá công vi\u1ec7c c\u1ea7n gi\u1ea3i quy\u1ebft. Vi\u1ec7c \u0103n u\u1ed1ng h\u1eb1ng ngày l\u1ea1i không th\u1ec3 ngó l\u01a1, chúng ta v\u1eabn c\u1ea7n ph\u1ea3i “n\u1ea1p” th\u1ee9c \u0103n vào c\u01a1 th\u1ec3 \u0111\u1ec3 có ch\u1ea5t dinh d\u01b0\u1ee1ng và tr\u1edf nên kh\u1ecfe m\u1ea1nh. Th\u1ebf nh\u01b0ng nh\u1eefng b\u1eefa \u0103n dinh d\u01b0\u1ee1ng, \u0111\u1ea7y \u0111\u1ee7 các món l\u1ea1i d\u01b0\u1eddng nh\u01b0 t\u1ed1n khá nhi\u1ec1u th\u1eddi gian c\u1ee7a chúng ta.<\/span><\/strong><\/p>\n

\"Meal<\/span><\/p>\n

Tìm hi\u1ec3u v\u1ec1 Meal Prep<\/span><\/strong><\/em><\/p>\n

Chính vì v\u1eady khái ni\u1ec7m Meal Prep ra \u0111\u1eddi. Meal Prep là khái ni\u1ec7m chu\u1ea9n b\u1ecb b\u1eefa \u0103n siêu nhanh, gi\u1ea3m thi\u1ec3u th\u1eddi gian mà v\u1eabn \u0111\u1ea3m b\u1ea3o kh\u1ea9u ph\u1ea7n \u0103n \u0111\u1ea7y \u0111\u1ee7 ch\u1ea5t dinh d\u01b0\u1ee1ng. Khác v\u1edbi nh\u1eefng b\u1eefa \u0103n truy\u1ec1n th\u1ed1ng n\u1ea5u t\u1eebng món \u0103n và ch\u1ec9 \u0103n \u0111\u01b0\u1ee3c 1 b\u1eefa thì Meal Prep s\u1ebd giúp b\u1ea1n n\u1ea5u \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u b\u1eefa \u0103n cùng lúc. Ki\u1ec3u n\u1ea5u \u0103n Meal Prep ngày nay càng tr\u1edf nên ph\u1ed5 bi\u1ebfn, \u0111\u1eb7c bi\u1ec7t là \u0111\u1ed1i v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1eadn r\u1ed9n và mu\u1ed1n ti\u1ebft ki\u1ec7m th\u1eddi gian.<\/span><\/strong><\/p>\n

\"Tìm<\/span><\/p>\n

Meal Prep phù h\u1ee3p v\u1edbi nh\u1eefng ng\u01b0\u1eddi b\u1eadn r\u1ed9n và mu\u1ed1n ti\u1ebft ki\u1ec7m th\u1eddi gian<\/span><\/strong><\/em><\/p>\n

Có th\u1ec3 hi\u1ec3u \u0111\u01a1n gi\u1ea3n Meal Prep chính là cách giúp b\u1ea1n b\u1ecf ra th\u1eddi gian nh\u1ea5t \u0111\u1ecbnh, ch\u1ebf bi\u1ebfn \u0111\u1ed3 \u0103n cho nhi\u1ec1u b\u1eefa, th\u1eadm chí là c\u1ea3 tu\u1ea7n b\u1eb1ng cách chia nh\u1ecf kh\u1ea9u ph\u1ea7n \u0103n t\u1eebng b\u1eefa vào h\u1ed9p và ch\u1ebf bi\u1ebfn\/làm nóng.<\/span><\/strong><\/p>\n

2. L\u1ee3i ích c\u1ee7a vi\u1ec7c chu\u1ea9n b\u1ecb Meal Prep<\/span><\/strong><\/h2>\n

D\u01b0\u1edbi \u0111ây là nh\u1eefng l\u1ee3i ích c\u1ee7a vi\u1ec7c chu\u1ea9n b\u1ecb meal prep cho c\u1ea3 tu\u1ea7n mà b\u1ea1n nên bi\u1ebft.<\/span><\/strong><\/p>\n

2.1. Ti\u1ebft ki\u1ec7m th\u1eddi gian<\/span><\/strong><\/span><\/h3>\n

Theo 1 s\u1ed1 li\u1ec7u cho th\u1ea5y có nhi\u1ec1u lý do khi\u1ebfn vi\u1ec7c chu\u1ea9n b\u1ecb b\u1eefa \u0103n tr\u1edf nên ph\u1ed5 bi\u1ebfn \u1edf Anh, v\u1edbi 73% ng\u01b0\u1eddi chu\u1ea9n b\u1ecb b\u1eefa \u0103n \u0111\u1ec3 ti\u1ebft ki\u1ec7m th\u1eddi gian và 60% ng\u01b0\u1eddi chu\u1ea9n b\u1ecb b\u1eefa \u0103n \u0111\u1ec3 \u0103n u\u1ed1ng lành m\u1ea1nh h\u01a1n.<\/span><\/strong><\/p>\n

\"L\u1ee3i<\/span><\/p>\n

Chu\u1ea9n b\u1ecb \u0111\u1ed3 \u0103n cho c\u1ea3 tu\u1ea7n v\u1edbi Meal Prep<\/span><\/strong><\/em><\/p>\n

Vi\u1ec7c chu\u1ea9n b\u1ecb b\u1eefa \u0103n Meal prep s\u1ebd giúp b\u1ea1n ti\u1ebft ki\u1ec7m \u0111\u01b0\u1ee3c r\u1ea5t nhi\u1ec1u th\u1eddi gian. B\u1ea1n ch\u1ec9 c\u1ea7n chu\u1ea9n b\u1ecb th\u1ee9c \u0103n c\u1ea3 tu\u1ea7n ti\u1ebfp theo vào cu\u1ed1i tu\u1ea7n. Chúng ta s\u1ebd có 1 phép so sánh th\u1eddi gian t\u01b0\u01a1ng \u0111\u1ed1i nh\u01b0 th\u1ebf này:<\/span><\/strong><\/p>\n

Th\u1eddi gian chu\u1ea9n b\u1ecb b\u1eefa \u0103n c\u1ea3 1 tu\u1ea7n (2 b\u1eefa\/ngày) Meal Prep m\u1ea5t kho\u1ea3ng 4 ti\u1ebfng.<\/span><\/strong><\/p>\n

Chu\u1ea9n b\u1ecb b\u1eefa \u0103n truy\u1ec1n th\u1ed1ng m\u1ea5t kho\u1ea3ng 1 ti\u1ebfng\/b\u1eefa \u0103n (2 b\u1eefa\/ngày). V\u1eady, 1 tu\u1ea7n b\u1ea1n s\u1ebd ph\u1ea3i dành ra 14 ti\u1ebfng \u0111\u1ec3 n\u1ea5u \u0103n, ch\u1ebf bi\u1ebfn theo cách thông th\u01b0\u1eddng. <\/span><\/strong><\/p>\n

Trong khi Meal Prep s\u1ebd giúp b\u1ea1n ti\u1ebft ki\u1ec7m kho\u1ea3ng 10 gi\u1edd \u0111\u1ed3ng h\u1ed3. B\u1ea1n có th\u1ec3 dành qu\u1ef9 th\u1eddi gian này \u0111\u1ec3 làm vi\u1ec7c, nghe nh\u1ea1c, h\u1ecdc hay ch\u01a1i 1 b\u1ed9 môn th\u1ec3 thao mình yêu thích.<\/span><\/strong><\/p>\n

2.2 H\u1ea1n ch\u1ebf lãng phí \u0111\u1ed3 \u0103n<\/span><\/strong><\/span><\/h3>\n

Không nh\u1eefng ti\u1ebft ki\u1ec7m th\u1eddi gian mà Meal Prep còn giúp b\u1ea1n tránh vi\u1ec7c lãng phí \u0111\u1ed3 \u0103n. Nh\u01b0 b\u1ea1n th\u1ea5y, n\u1ebfu n\u1ea5u \u0103n t\u1eebng b\u1eefa s\u1ebd có nguy c\u01a1 n\u1ea5u nhi\u1ec1u ho\u1eb7c b\u1eefa \u0111ó \u0103n ít, sau \u0111ó \u0111\u1ed5 b\u1ecf \u0111i thì s\u1ebd r\u1ea5t lãng phí. Thay vào \u0111ó, Meal Prep giúp b\u1ea1n phân chia kh\u1ea9u ph\u1ea7n \u0103n t\u1eebng b\u1eefa 1 cách chính xác t\u1eeb \u0111ó b\u1ea1n s\u1ebd không “t\u1ed9i l\u1ed7i” mà b\u1ecf \u0111i th\u1ee9c \u0103n d\u01b0 th\u1eeba hay ph\u1ea3i ráng \u0103n h\u1ebft.<\/span><\/strong><\/p>\n

2.3. Ki\u1ec3m soát kh\u1ea9u ph\u1ea7n \u0103n<\/span><\/strong><\/span><\/h3>\n

Vi\u1ec7c \u0103n theo Meal Prep, vi\u1ec7c kh\u1ea9u ph\u1ea7n \u0103n \u0111\u01b0\u1ee3c “l\u1eadp trình” s\u1eb5n tr\u01b0\u1edbc \u0111ó. T\u1eeb \u0111ó giúp b\u1ea1n ki\u1ec3m soát kh\u1ea9u ph\u1ea7n \u0103n v\u1edbi l\u01b0\u1ee3ng calories c\u1ed1 \u0111\u1ecbnh. Thông th\u01b0\u1eddng, v\u1edbi nh\u1eefng b\u1eefa \u0103n truy\u1ec1n th\u1ed1ng, b\u1ea1n có th\u1ec3 “thèm \u0103n” mà vô tình \u0103n nhi\u1ec1u c\u01a1m h\u01a1n khi\u1ebfn vi\u1ec7c n\u1ea1p calories nhi\u1ec1u h\u01a1n so v\u1edbi m\u1ee5c tiêu. \u0110\u1eb7c bi\u1ec7t, v\u1edbi nh\u1eefng ng\u01b0\u1eddi \u0111ang gi\u1ea3m cân hay c\u1ea7n duy trì cân n\u1eb7ng thì Meal Prep là l\u1ef1a ch\u1ecdn phù h\u1ee3p \u0111\u1ec3 \u0111\u1ea3m b\u1ea3o macro c\u1ee7a b\u1ea1n.<\/span><\/strong><\/p>\n

\"Meal<\/span><\/p>\n

Meal Prep s\u1ebd giúp gi\u1ea3m cân hi\u1ec7u qu\u1ea3 v\u1edbi nh\u1eefng kh\u1ea9u ph\u1ea7n \u0103n \u0111\u01b0\u1ee3c quy \u0111\u1ecbnh m\u1ee9c calories c\u1ee5 th\u1ec3<\/span><\/strong><\/em><\/p>\n

2.4. Ti\u1ebft ki\u1ec7m ti\u1ec1n<\/span><\/strong><\/span><\/h3>\n

Không ch\u1ec9 ti\u1ebft ki\u1ec7m th\u1eddi gian mà Meal Prep còn giúp b\u1ea1n ti\u1ebft ki\u1ec7m \u0111\u01b0\u1ee3c 1 kho\u1ea3n l\u1edbn v\u1ec1 tài chính c\u0169ng nh\u01b0 ki\u1ec3m soát chi tiêu hi\u1ec7u qu\u1ea3, tránh lãng phí. Vi\u1ec7c \u0103n u\u1ed1ng th\u1ea5t th\u01b0\u1eddng, \u0103n ngoài th\u01b0\u1eddng có giá \u0111\u1eaft h\u01a1n so v\u1edbi vi\u1ec7c n\u1ea5u \u0103n t\u1ea1i nhà. N\u1ebfu không tin, b\u1ea1n có th\u1ec3 ki\u1ec3m ch\u1ee9ng b\u1eb1ng cách l\u1eadp k\u1ebf ho\u1ea1ch và m\u1ee5c tiêu \u0103n Meal Prep ngay tu\u1ea7n này nhé.<\/span><\/strong><\/p>\n

2.5. T\u1ed1t cho s\u1ee9c kh\u1ecfe<\/span><\/strong><\/span><\/h3>\n

Meal Prep c\u0169ng là cách giúp b\u1ea1n \u0103n u\u1ed1ng \u0111\u1ea7y \u0111\u1ee7, \u0111úng gi\u1edd, h\u1ea1n ch\u1ebf tình tr\u1ea1ng nh\u1ecbn \u0103n, \u0103n ngoài th\u01b0\u1eddng không \u0111\u1ea3m b\u1ea3o v\u1ec7 sinh, ch\u1ea5t l\u01b0\u1ee3ng. H\u01a1n n\u1eefa, vi\u1ec7c \u0103n Meal Prep còn giúp ki\u1ec3m soát kh\u1ea9u ph\u1ea7n \u0103n, t\u1eeb \u0111ó các ch\u1ea5t dinh d\u01b0\u1ee1ng \u0111\u01b0\u1ee3c n\u1ea1p vào c\u01a1 th\u1ec3 1 cách v\u1eeba \u0111\u1ee7, tránh tình tr\u1ea1ng \u0103n quá nhi\u1ec1u ho\u1eb7c quá ít.<\/span><\/strong><\/p>\n

\"Meal<\/span><\/p>\n

Ch\u1ebf bi\u1ebfn món \u0103n h\u1ee3p kh\u1ea9u v\u1ecb, nguyên li\u1ec7u \u0111\u1ea3m b\u1ea3o an toàn cho s\u1ee9c kh\u1ecfe<\/span><\/strong><\/em><\/p>\n

2.6. Hoàn thi\u1ec7n công th\u1ee9c n\u1ea5u \u0103n c\u1ee7a riêng mình<\/span><\/strong><\/span><\/h3>\n

Nh\u1eefng ng\u01b0\u1eddi th\u01b0\u1eddng xuyên chu\u1ea9n b\u1ecb b\u1eefa \u0103n có nhi\u1ec1u kh\u1ea3 n\u0103ng tìm th\u1ea5y các th\u1ef1c \u0111\u01a1n phù h\u1ee3p và ch\u1ebf bi\u1ebfn ra nh\u1eefng công th\u1ee9c n\u1ea5u \u0103n mà h\u1ecd yêu thích c\u0169ng nh\u01b0 h\u1ecdc cách hoàn thi\u1ec7n chúng. \u0110i\u1ec1u này có th\u1ec3 mang l\u1ea1i cho b\u1ea1n s\u1ef1 thích thú khi n\u1ea5u \u0103n và ch\u1ebf bi\u1ebfn ra nh\u1eefng món \u0103n lành m\u1ea1nh, t\u1ed1t cho s\u1ee9c kh\u1ecfe và h\u1ee3p kh\u1ea9u v\u1ecb.<\/span><\/strong><\/p>\n

\"Sáng<\/span><\/p>\n

Chinh ph\u1ee5c tay ngh\u1ec1 \u0111\u1ea7u b\u1ebfp c\u1ee7a b\u1ea1n v\u1edbi nh\u1eefng công th\u1ee9c \u0111\u1ed9c \u0111áo và h\u1ea5p d\u1eabn<\/span><\/strong><\/em><\/p>\n

3. Cách chu\u1ea9n b\u1ecb Meal prep<\/span><\/strong><\/h2>\n

Có nhi\u1ec1u cách khác nhau \u0111\u1ec3 chu\u1ea9n b\u1ecb Meal Prep, nh\u01b0ng v\u1ec1 c\u01a1 b\u1ea3n, t\u1ea5t c\u1ea3 các ph\u01b0\u01a1ng pháp chu\u1ea9n b\u1ecb th\u1ef1c ph\u1ea9m \u0111\u1ec1u liên quan \u0111\u1ebfn vi\u1ec7c làm sao \u0111\u1ec3 n\u1ea5u \u0103n 1 l\u1ea7n mà có th\u1ec3 s\u1eed d\u1ee5ng cho nhi\u1ec1u ng\u01b0\u1eddi ti\u1ebfp theo giúp ti\u1ebft ki\u1ec7m th\u1eddi gian mà v\u1eabn \u0111\u1ea3m b\u1ea3o t\u1ed1t cho s\u1ee9c kh\u1ecfe. D\u01b0\u1edbi \u0111ây là cách chu\u1ea9n b\u1ecb Meal Prep nh\u01b0 sau:<\/span><\/strong><\/p>\n

B\u01b0\u1edbc 1: Lên k\u1ebf ho\u1ea1ch nh\u1eefng th\u1ef1c ph\u1ea9m b\u1ea1n mu\u1ed1n \u0103n và lên th\u1ef1c \u0111\u01a1n cho c\u1ea3 tu\u1ea7n. Lúc này b\u1ea1n nên lên danh sách nh\u1eefng th\u1ef1c ph\u1ea9m c\u1ea7n mua, mua \u1edf \u0111âu, giá bao nhiêu sau \u0111ó mua s\u1eafm theo k\u1ebf ho\u1ea1ch \u0111ã \u0111\u1ec1 ra.<\/span><\/strong><\/p>\n

\"Cách<\/span><\/p>\n

\u0110i ch\u1ee3 và mua nh\u1eefng nguyên li\u1ec7u mình yêu thích<\/span><\/strong><\/em><\/p>\n

B\u01b0\u1edbc 2: S\u01a1 ch\u1ebf các nguyên li\u1ec7u \u0111ã mua sau \u0111ó b\u1ea3o qu\u1ea3n ng\u0103n n\u1eafp, phân lo\u1ea1i rõ ràng \u0111\u1ec3 ti\u1ec7n cho vi\u1ec7c n\u1ea5u n\u01b0\u1edbng. Tùy vào các lo\u1ea1i th\u1ef1c ph\u1ea9m s\u1ebd có cách s\u01a1 ch\u1ebf và b\u1ea3o qu\u1ea3n khác nhau. B\u1ea1n có th\u1ec3 \u0111\u1ec3 \u0111ã s\u01a1 ch\u1ebf, sau \u0111ó \u0111\u1ebfn b\u1eefa n\u1ea5u \u0103n ho\u1eb7c c\u0169ng có th\u1ec3 n\u1ea5u luôn các th\u1ef1c ph\u1ea9m, sau \u0111ó b\u1ea3o qu\u1ea3n ng\u0103n l\u1ea1nh\/\u0111ông \u0111\u1ec3 s\u1eed d\u1ee5ng trong nhi\u1ec1u ngày. M\u1ed7i khi \u0111\u1ebfn b\u1eefa \u0103n, b\u1ea1n có th\u1ec3 hâm l\u1ea1i \u0111\u1ec3 \u0111\u1ed3 \u0103n \u0111\u01b0\u1ee3c làm nóng và th\u01a1m ngon.<\/span><\/strong><\/p>\n

4. L\u01b0u ý khi chu\u1ea9n b\u1ecb Meal Prep<\/span><\/strong><\/h2>\n

Tuy meal prep mang \u0111\u1ebfn nhi\u1ec1u l\u1ee3i ích nh\u01b0ng nó c\u0169ng có th\u1ec3 tr\u1edf thành “con dao 2 l\u01b0\u1ee1i” nguy hi\u1ec3m \u0111\u1ebfn tính m\u1ea1ng n\u1ebfu s\u1eed d\u1ee5ng không \u0111úng cách. D\u01b0\u1edbi \u0111ây là nh\u1eefng l\u01b0u ý khi chu\u1ea9n b\u1ecb Meal Prep.<\/span><\/strong><\/p>\n