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Which I did. I started by laying out my earthquake supplies on the living room floor. Satisfying as it was to look at, I still needed to put them somewhere that I could find them in a true emergency.

“Organize disaster supplies in convenient locations…Keep them where you spend most of your time, so they can be reached even if your building is badly damaged.” – Earthquake Country Alliance.

The U.S. Geological Survey and EarthquakeCountry.org provide an assortment of tips on preparing and storing your kits. Here are a few:

• Use backpacks for personal survival kits because they’re easy to grab if you need to evacuate. You want one for each person in your household.
• You can keep a larger disaster kit in a plastic bin or other waterproof container. These should have more food and water, first aid items and other supplies, like an emergency radio, for instance, you would need if you had to stay put for a while. They should also be easy to move around the house or load into a car if necessary.

Sifting through the bedroom closet, I found what I needed: a green plastic tub with a lid and handles for my household kit, and a black backpack with compartments for my to-go bag.

After packing my supplies into them, I scouted for storage locations. The bin slid nicely under the bench beside our bed, and I cleared out the bottom shelf of the hallway closet for the backpack, since it’s centrally located in the house. I then stashed some extra gallon jugs of water alongside the bag in the closet.

Emergency experts recommend that you have additional survival kits for your car and workplace. For today, I focused mainly on home, though I did throw water, towels and a blanket in the car. I’m considering ordering online additional pre-packed kits for the car and work.

Bags for shoes and stuffed animals

Here’s something I hadn’t thought about: Say a big earthquake hits at two in the morning. Suddenly, I’d be in the dark with broken glass and debris all over the floor.

The aftermath of an earthquake is no time to wander around the house barefoot. That’s why experts recommend putting a pair of shoes or boots plus a flashlight in a plastic bag tied to the foot of your bed or nightstand. I didn’t have any rope, so I used kitchen twine.

For my 4-year-old daughter, I prepped up a special bag to add to my to-go backpack. Emergencies can be scary,  and they can also involve waiting around for long stretches of time without much to do.  So USGS recommends including “comfort items, such as games, crayons, writing materials, and teddy bears” for the little ones.

With my daughter’s help, we picked out a soft blanket with butterflies on it, coloring pad, storybook and one of her favorite stuffed foxes.

Not just supplies, documents too

After I took inventory and shopped for supplies, I had tracked down most of the 15 essential survival items recommended by the American Red Cross, along with some additions, to populate my kit. I even found the Bay Area and California maps I was looking for in the glove box of my car.

So I’m done, right?

Nope.

When putting together survival supplies, it’s easy to obsess over gear and rations. But information matters in emergencies, too.

Remember these checklist items from Day Two?

Item 10: Copies of personal documents: medication list and pertinent medical information, proof of address, deed/lease to home, passports, birth certificates, insurance policies

Item 12: Family and emergency contact information

Well, my wife and I wrote out a list of our contacts and made sure we had them in our phones. But we didn’t make a paper copy with the actual numbers, which is important in case cell service isn’t available.

FEMA has a pre-made emergency contact form you can fill out on your computer and print for your wallet, survival kits and car.

As for the documents, we got as far as sorting through the file cabinet in which we keep these types of things.

So today I decided to fire up the old all-in-one printer-scanner-copier and take care of business. But if you’re like me, 9 times out of 10, your ink cartridge is empty. Today was no exception.

So I’ve got to get that ink, find a local copy shop or ask the good people of KQED if it’s okay to print out a few documents for a good cause.

That’s was my hour for today. Tomorrow, I’ll be getting out the tool box to make a few home improvements.

Day Two: Earthquake Kits, or Shopping for Survival

Yesterday, while my wife, Maureen, and I were mapping out our emergency plan, we took a quick inventory of our emergency supplies. That is, we rifled through the briar patch that is our hallway closet.

Our key takeaways: The first aid kit was pretty depleted. Why? Because we’ve been dipping into it for everyday scrapes and burns, rendering the “emergency” in “emergency supplies” meaningless. But there were a few good items, including a hand crank AM/FM radio that triples as both a flashlight and phone charger. We also located the student survival kit purchased from my daughter’s day care.

All in all, while we had the beginnings of an earthquake kit, we did not have an actual earthquake kit. There were some glaring omissions, like food and water, for instance, and our organization was lacking. Considering that the USGS forecasts the displacement of 77,000 to 152,000 households from a 7.0 earthquake on the Hayward Fault, this was not good.

I decided to break my kit preparation into two sessions. First day, shopping; second day, assembling. I used the American Red Cross list of 15 essential items as a blueprint for the minimum inventory of what we needed.

1. Water: one gallon per person, per day; three-day supply for evacuation, two-week supply for home
2. Food: nonperishable, easy-to-prepare items; three-day supply for evacuation, two-week supply for home
3. Flashlight
4. Battery-powered or hand-crank radio, a NOAA Weather Radio, if possible
5. Extra batteries
6. Deluxe family first aid kit
7. Medications, seven-day supply, and other necessary medical items
8. Multipurpose tool
9. Sanitation and personal hygiene items
10. Copies of personal documents: medication list and pertinent medical information, proof of address, deed/lease to home, passports, birth certificates, insurance policies
11. Cell phone with chargers
12. Family and emergency contact information
13. Extra cash
14. Emergency blanket
15. Map(s) of the area

Keep in mind the American Red Cross recommends additional items you should consider, like sleeping bags, work gloves and N95 masks.

We already had some of the essentials, so we just needed to track down the remaining items, plus a few more we thought were important. Our shopping list included water, food, cash, first aid kit, flashlights, batteries, cell phone charging pack, local maps, hygienic items, and the ever-popular all-purpose emergency standby, duct tape.

For this challenge, I headed to nearby 24th Street in Noe Valley to hit the Whole Foods, Walgreens and bank, all within a two-block radius. As on the first day, I limited myself to one hour.

Timer set.

Go.

Canned Goods and Venison Sea Salt Pepper Bars

The American Red Cross recommends you keep on hand at least one gallon of water per person per day, for three days. For me, my wife and daughter, that’s nine gallons. At 89 cents-a-gallon, I was able to cross that off the list for under 10 bucks. Felt like a pretty good deal.

For nonperishable food, I started with the canned goods aisle. I homed in on soups, refried beans and tuna fish, choosing in particular the brands that had pull-off tops so I wouldn’t need a can opener. True, I had a multiuse tool, which included a can opener (of sorts), but do I want to be attempting to poke holes through cans of refried beans during an earthquake emergency? No.

Next up: granola bars. Lots of options, of course, so I went for variety, making sure to accommodate my wife’s request for those that are peanut-butter flavored. The venison sea salt pepper bars looked classy, if somewhat pricey, so I decided to indulge.

Small Bills, Please

Next up was the bank for some cold, hard cash. With power and network outages likely in the event of a big earthquake or other emergency, the places where they still keep the actual money may prove to be inaccessible, and ATMs could very well go down, too. Not to mention credit card machines. So if you end up needing to pay for something, from a bottle of water to a hotel room, you are going to have to use existing cash on hand.

How much? That depends on the number of people in your family and where you live, according to Brian Ferguson, from the Governor’s Office of Emergency Services. Emergency experts recommend small denominations, so you won’t have to worry about getting change from stores that may not be able to give it. So I went for a mix of 20s, 10s, fives and ones. And one two-dollar bill for good luck.

Drugstore

I found most of my other items at the pharmacy. Medications aren’t a major issue for my family, but I picked up some extra pain reliever, antihistamine and children’s Tylenol, just in case.

If you do take medications, the American Red Cross recommends having a seven-day supply, as well as a list of what they are.

Final Thoughts: Day Two

The shopping trip, when factoring in the ride to and from my house, took just about an hour and change. I was able to get most of the items on my list. Here’s where I came up short:

Local Maps: These are good to keep on hand if you need to evacuate while cell networks are down. Neither Whole Foods nor Walgreens carried them, but you can find maps at AAA or order online.

Cell Phone Battery Charging Pack: Walgreens had one, but I wasn’t sure it was right for me. So I’m planning to do some research before buying. There are several options available online.

Forgetting to check expiration on food: One could assume — and by one, I mean me — that if food is wrapped in plastic, it is nonperishable. This is not true.

While evaluating my haul my wife asked if I checked the “best by” dates on the food. I had not. We found that while the canned goods would remain edible for a number of years, about half the granola bars I picked out listed dates about six months from now.

Me: But what does date that mean?

Maureen: Could we get sick?

Me: Maybe. I don’t think so. But …

In the end we removed these from the kit. Further research showed we probably would’ve been fine, even if our bars lost their flavor over time.

Here’s a breakdown from Consumer Reports on good rules of thumb for nonperishables.

But you should always check the expiration dates on your food items, and you’ll also want check your kit periodically to refresh any expired items.

In sum, it appears you can grab many of the basic necessities for a survival kit over the course of an hour or a little longer.

However, if convenience is a priority, both the American Red Cross and Amazon have a variety of survival kits available for a range of prices. Consider your time and needs — this may be a good way to go.

Up next, I’ll organize my supplies into a proper earthquake kit!

Day One: Make a Plan

Earlier this month, I awoke to a sound like thunder. Was it a low-flying jet? A truck zooming past? In one, raucous jolt, the mattress, with me atop it, bobbled on its frame.

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Our key takeaways: The first aid kit was pretty depleted. Why? Because we’ve been dipping into it for everyday scrapes and burns. rendering the “emergency” in “emergency supplies” meaningless. But there were a few good items, including a hand crank AM/FM radio that triples as both a flashlight and phone charger. We also located the student survival kit purchased from my daughter’s day care.

All in all, while we had the beginnings of an earthquake kit, we did not have an actual earthquake kit. There were some glaring omissions, like food and water, for instance, and our organization was lacking. Considering that the USGS forecasts the displacement of 77,000 to 152,000 households from a 7.0 earthquake on the Hayward Fault, this was not good.

I decided to break my kit preparation into two sessions. First day, shopping; second day, assembling. I used the American Red Cross list of 15 essential items as a blueprint for the minimum inventory of what we needed.

1. Water: one gallon per person, per day; three-day supply for evacuation, two-week supply for home
2. Food: nonperishable, easy-to-prepare items; three-day supply for evacuation, two-week supply for home
3. Flashlight
4. Battery-powered or hand-crank radio, a NOAA Weather Radio, if possible
5. Extra batteries
6. Deluxe family first aid kit
7. Medications, seven-day supply, and other necessary medical items
8. Multipurpose tool
9. Sanitation and personal hygiene items
10. Copies of personal documents: medication list and pertinent medical information, proof of address, deed/lease to home, passports, birth certificates, insurance policies
11. Cell phone with chargers
12. Family and emergency contact information
13. Extra cash
14. Emergency blanket
15. Map(s) of the area

Keep in mind the American Red Cross recommends additional items you should consider, like sleeping bags, work gloves and N95 masks.

We already had some of the essentials, so we just needed to track down the remaining items, plus a few more we thought were important. Our shopping list included water, food, cash, first aid kit, flashlights, batteries, cell phone charging pack, local maps, hygienic items, and the ever-popular all-purpose emergency standby, duct tape.

For this challenge, I headed to nearby 24th Street in Noe Valley to hit the Whole Foods, Walgreens and bank, all within a two-block radius. As on the first day, I limited myself to one hour.

Timer set.

Go.

Canned Goods and Venison Sea Salt Pepper Bars

The American Red Cross recommends you keep on hand at least one gallon of water per person per day, for three days. For me, my wife and daughter, that’s nine gallons. At 89 cents-a-gallon, I was able to cross that off the list for under 10 bucks. Felt like a pretty good deal.

For nonperishable food, I started with the canned goods aisle. I homed in on soups, refried beans and tuna fish, choosing in particular the brands that had pull-off tops so I wouldn’t need a can opener. True, I had a multiuse tool, which included a can opener (of sorts), but do I want to be attempting to poke holes through cans of refried beans during an earthquake emergency? No.

Next up: granola bars. Lots of options, of course, so I went for variety, making sure to accommodate my wife’s request for those that are peanut-butter flavored. The venison sea salt pepper bars looked classy, if somewhat pricey, so I decided to indulge.

Small Bills, Please

Next up was the bank for some cold, hard cash. With power and network outages likely in the event of a big earthquake or other emergency, the places where they still keep the actual money may prove to be inaccessible, and ATMs could very well go down, too. Not to mention credit card machines. So if you end up needing to pay for something, from a bottle of water to a hotel room, you are going to have to use existing cash on hand.

How much? That depends on the number of people in your family and where you live, according to Brian Ferguson, from the Governor’s Office of Emergency Services. Emergency experts recommend small denominations, so you won’t have to worry about getting change from stores that may not be able to give it. So I went for a mix of 20s, 10s, fives and ones. And one two-dollar bill for good luck.

Drugstore

I found most of my other items at the pharmacy. Medications aren’t a major issue for my family, but I picked up some extra pain reliever, antihistamine and children’s Tylenol, just in case.

If you do take medications, the American Red Cross recommends having a seven-day supply, as well as a list of what they are.

Final Thoughts: Day Two

The shopping trip, when factoring in the ride to and from my house, took just about an hour and change. I was able to get most of the items on my list. Here’s where I came up short:

Local Maps: These are good to keep on hand if you need to evacuate while cell networks are down. Neither Whole Foods nor Walgreens carried them, but you can find maps at AAA or order online.

Cell Phone Battery Charging Pack: Walgreens had one, but I wasn’t sure it was right for me. So I’m planning to do some research before buying. There are several options available online.

Forgetting to check expiration on food: One could assume — and by one, I mean me — that if food is wrapped in plastic, it is nonperishable. This is not true.

While evaluating my haul my wife asked if I checked the “best by” dates on the food. I had not. We found that while the canned goods would remain edible for a number of years, about half the granola bars I picked out listed dates about six months from now.

Me: But what does date that mean?

Maureen: Could we get sick?

Me: Maybe. I don’t think so. But …

In the end we removed these from the kit. Further research showed we probably would’ve been fine, even if our bars lost their flavor over time.

Here’s a breakdown from Consumer Reports on good rules of thumb for nonperishables.

But you should always check the expiration dates on your food items, and you’ll also want check your kit periodically to refresh any expired items.

In sum, it appears you can grab many of the basic necessities for a survival kit over the course of an hour or a little longer.

However, if convenience is a priority, both the American Red Cross and Amazon have a variety of survival kits available for a range of prices. Consider your time and needs — this may be a good way to go.

Up next, I’ll organize my supplies into a proper earthquake kit!

Day One: Make a Plan

Earlier this month, I awoke to a sound like thunder. Was it a low-flying jet? A truck zooming past? In one, raucous jolt, the mattress, with me atop it, bobbled on its frame.

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The first freeze of the season is expected to occur in Iowa this weekend, ushering gardens across the state into a new phase. 

Ajay Nair, ISU associate professor and extension vegetable specialist, and Richard Jauron, ISU horticulture specialist, join Talk of Iowa  to discuss the best practices for preparing gardens through the upcoming dip in temperature. 

Nair says now is the last time to harvest any summer vegetables still growing in gardens, such as tomatoes or peppers. To prep for the next growing season, he also recommends cutting and tilling over the remains of vegetables plants and completely removing plants with blight or other illness. 

However, Jauron says strawberry plants do not have to be covered up yet to withstand the cold. They should be covered with straw once the temperature at night is consistently in the 20s, he says.

Later on in this weekly edition of ‘Horticulture Day,’ the experts answer questions from Iowans about the problems facing their plants and gardens. 

Guests:

• Richard Jauron, Iowa State University horticulture extension specialist
• Ajay Nair, Iowa State University associate professor and vegetable extension specialist

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DEADWOOD, S.D. (KELO) — Fall temperaturs are not sticking around long as a snow storm makes its way into KELOLAND. In Deadwood, the city’s public works department says its ready for the snow.

Public Works Director, Robert Nilson, says his crews have been preparing since August by working with their new equipment.

“This storm in particular, with so much guessing as to how much, we are going to continue to track the radar and adjust accordingly,” Nilson said.

While the snowstorm is approaching, the crews and mayor Dave Ruth Jr. are confident that it will be safe for people to venture outdoors.

“The thing for Deadwood is that we remind everyone that we are open, we’re always open, we don’t encourage anyone to disregard road closures or advisories as far as travel goes. We want them to be out there and to be safe if they are out there,” Mayor Dave Ruth Jr. said.

Deadwood officials say it’s important to drive slowly and take your time on the roads.

“It is something that is a testament to our community. Our residents and our business community alike enjoy the work that the public works crew does. They know that our citizens and residents are safe our visitors are safe,” Mayor Ruth Jr. said.

“The key things are to make sure that people get home and to make sure people get to where they need to go in the morning,” Nilson said.

So that everyone in town can enjoy their stay and feel safe.

You can stay up to date on the storm’s changing conditions by turning to our storm tracker app on your smart devices.

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The Gophers football program has made plans to deal with the cold, wet weather forecast for Saturday’s night game against Nebraska at TCF Bank Stadium.

But not everything.

“We ruled out the snow machine,” coach P.J. Fleck said.

But Minnesota had cranked the air conditioning up as far as it would go, about 55 degrees, in anticipation of the rain/snow and a low of 34 degrees expected for the 6:30 p.m. kickoff, according to the National Weather Service.

The U is having receivers dip their hands in ice buckets and are using frozen and wet footballs in practice. This is also in response to the Gophers dropping six passes in the misting rain that fell during their 40-17 victory over Illinois last Saturday.

“We have some other things we’re doing to make sure we’re doing everything we can to create that environment,” Fleck said.

Gophers quarterback Tanner Morgan also dipped his hands in ice water during practice.

“Getting your hands freezing in practice is going to make it that much easier in the game because you have hand warmers and stuff like that in the game,” Morgan said. “If you can make it has hard as possible on yourself, then let’s do it.”

The Gophers have tried to embrace the cold weather under Fleck, including the flurries and 21-degree temperature at kickoff for last November’s 41-10 victory over Purdue. That was the third-coldest game at TCF Bank Stadium.

“When you come up to Minneapolis and it’s our weather, you better be ready to play in it because we’re going to be,” senior defensive end Carter Coughlin said.

FLECK ON ICING KICKER

With less than two minutes left in the first half against Illinois, Fleck called a timeout to ice Illini kicker James McCourt before a 46-yard field goal.

“I’ve never called a timeout in the first half to ice a kicker,” Fleck explained his thinking. “That’s against my philosophy. … You know, I think I’m going to do it.”

The kick missed wide right, but the whistle had blown the play dead. After the time out, McCourt made the field goal to cut the U’s lead to 16-10. Fleck said he thought about calling another timeout to throw off McCourt, but let him kick it.

Illinois benefited from two touchdowns scored by its defense directly off Minnesota turnovers.

“I told our defense they earned a shutout,” Fleck said. “I gave them a shutout. Three points is on me. The 14 points is on the offense.”

TIGHT ENDS BOOST

Rodney Smith and Shannon Brooks received a lot of the credit for the U’s 332-yard rushing performance against Illinois, but Fleck said, in addition to the offensive line, the tight ends deserve praise, too.

“Ko Kieft was the unsung hero … so was Jake Paulson,” Fleck said. “We’ve been missing that the last few games, I felt like they haven’t played up to the standard of what we needed them to be able to do to have success in the run game, but I thought they did.”

BRIEFLY

True freshman linebacker Donald Willis has one more game to play before the Gophers plan to redshirt him under the four-game rule. Another new linebacker, James Gordon, who made his debut against Illinois, is also expected to be limited to four games. This playing time is coming on special teams. … Three former Gophers have been named to the player pool for the XFL draft: running back David Cobb, receiver KJ Maye and safety Damarius Travis.

Speculation is rife that Apple (AAPL) has acquired iKinema, a UK motion-capture company. Apple hasn’t made an official announcement, but a company official stated, “Apple buys smaller companies from time to time, and we generally don’t discuss our purpose or plans.” Regulatory filings show that iKinema has appointed Peter Denwood, Apple’s international corporate lawyer, to its board of directors. One venture capitalist investor revealed to Business Insider that Apple had been looking for high-tech visual effect companies for quite some time.

iKinema specializes in software for motion capture, games, and VR (virtual reality) and AR (augmented reality). The company has developed a motion capture technology that can transform video footage of people and their movements into animated characters. The company’s website, which is now defunct, reveals an impressive list of clients and partners. These partners include Microsoft, Tencent, Intel and NVIDIA, and Disney. iKinema also has well-known video game developers Sony, Valve, Epic Games, and Square Enix among its clientele.

Apple’s keen interest in AR

Apple is one of the few companies that have been keeping an eye on how the AR/VR space evolves for general consumers. Back in 2016, Tim Cook indicated his preference for AR over VR. He said, “VR, I think, has some interesting applications, but I don’t think it’s a broad-based technology like AR.” He added, “Augmented reality will take some time to get right, but I do think that it’s profound.”

Over the past few years, Apple has made various small acquisitions of AR companies. In 2013, the company purchased PrimeSense, which offers motion sensors for Microsoft’s first Kinect device. After that, Apple acquired Metaio, Flyby Media, Emotient, and Faceshift. The company has also bought startups such as Akonia Holographics, SensoMotoric Instruments, and Vrvana.

A piece in MacRumors suggests that Apple has a secret research unit that has hundreds of employees working on AR and VR. The company has roped in veteran VR researcher Doug Bowman, Zeyu Li from Magic Leap, and Yury Petrov, a former research scientist at Facebook’s Oculus, as core professionals for its AR projects.

In March, Apple also filed a patent for a sophisticated mixed reality headset—possibly including sensors tracking the user’s entire face. The license indicates that Apple is studying how AR might transition from phones to glasses. The company already has a long line-up of mixed-reality patents.

Benefits of iKinema acquisition

Apple’s acquisition of iKinema places a primary AR weapon, iKinema’s RunTime software, in its arsenal. The software enables lifelike kinematic simulations of the entire human body. The technology may lead to pathbreaking enhancements in ARKit within a year. It could also help Apple enhance the new Animoji and Memoji features for iOS 14 and the iPhone models lined up for 2020. It might sound strange, but it is true that having berries and citrus fruits on a regular basis can show you delay in the treating cialis cost the impotency in men. There are several careers readily available for this condition including medication’s treatment; surgery one amongst the medication approach to enhance your function may be the safety levitra generic usa and wellness aspect. The price of an anti ED medicine needs to marketing and stand in the competitive market. wikipedia reference cialis without prescription But that’s not all; it can be used to prevent free get viagra bleeding and to heal chronic wounds. Even other iOS devices such as the Mac, iPad, Apple Watch, and Apple TV will potentially benefit from it.

Apple can also use iKinema’s technology to create games for Apple Arcade. So far, Apple hasn’t created any exclusive games for Arcade. As of now, third-party developers are on board to design the games. However, now that Apple has acquired iKinema, it could use its technology to create some high-end proprietary games.

Orbis Research stated that the global AR market was valued at $350 million in 2018, and it expects it to grow at a compound annual growth rate of 151.93% between 2019 and 2024. Evolving wireless technology, the proliferation of smartphones, and increased cloud adoption have led to growth in AR. AR’s growth prospects in healthcare and biotechnology are also lucrative. Apple doesn’t want to miss out on this and wants to emerge as a significant player in this segment.

Competitive landscape

The AR technology segment is going to be a crowded one. Many tech giants such as Samsung (SSNLF) and Facebook (FB) have already stepped into the AR space. Samsung’s Galaxy Note 10 has an AR Doodle feature whereby users can use their stylus as a mixed-reality paintbrush. They can add drawings and animations to whichever scene the camera points to.

Facebook has also broadened its research to include AR. Its Reality Labs has world-class researchers, developers, and engineers on board. Facebook has even planned to launch AR glasses in the next few years.

AR is set to become the next big battleground for technology companies. Even smaller companies, such as Xiaomi, are preparing to leverage it. By acquiring iKinema, a leading name in kinematic animation, Apple has gained an edge over its competitors.

Apple stock posted its highest gain in 2019 and closed 2.8% higher at $227.01 on October 4. Facebook also settled in the green at $180.45. Meanwhile, Samsung is gearing up to release its third-quarter earnings guidance on October 8.

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42 / 45

Shawn Hubbard @shawn_hubbard/© Baltimore Ravens 2019

By the time you get home from work, make dinner, eat it, and clean up, it can feel like it’s almost time to go to bed — not so fun. Enter meal prepping, a planning method that simplifies cooking and bases it around your schedule, so you’re not scrambling through a 16-step recipe when you’d rather have your feet up, dinner done, and Netflix on.

First of all, what is meal prepping?

Meal prepping can describe several different food preparation methods, but basically, it’s almost like organizing leftovers for easier breakfast, lunches, or dinners. There’s no singular way to do it, but two common types include:

What are the benefits of meal prepping?

Meal prepping can save you time and money since you’re buying and preparing home-cooked food ahead of time. Many people meal prep by shopping and cooking on the weekends, which may work better with your schedule than cramming it in during a weekday. Meal prepping can also make it easier to eat healthier (and lose weight, if that’s your goal) since the menu gets set in advance. You’re less likely to choose a not-so-great option when you’ve already have a healthy dinner at home, ready to go.

Is there any downside to meal prepping?

Since meal prepping can involve eating the same dish or types of food a few days in a row, it’s not for people who prize variety and freshness above all else. Getting kids on board with eating “leftovers” can also pose a challenge, especially if you’re making accommodations for different dietary restrictions or palettes. To avoid monotony, use different spices, dressings, or condiments to flavor your meals — or plan on freezing your prepped food for dinner another week.

Okay! I am ready — how do I start meal prepping?

Before you do anything, you’re going to want to stock up on reusable, airtight food storage containers that will make your prepared ingredients or meals stay fresh longer and taste better by locking bacteria and odors out.

Once you have your meal-prepping gear, you may want to download a meal prep app that will help you keep your plan organized and make shopping and cooking a snap by curating recipes and grocery lists for you.

All set? The next step is picking your recipes. Before you do, consider these three things:

1. Choose a meal you’d like to prepare for — breakfast, lunch, or dinner. Keep it simple by starting with one you usually eat out or skip altogether.
2. Pick a day to do your meal prepping. Sunday and Wednesday are two common choices.
3. Determine how much you want to prep. Experiment with prepping for two or three days before attempting five. You may not like eating the same thing the whole week.

If you’re planning on creating your own recipes, Jaclyn London, MS, RD, CDN, Director of the Nutrition Lab at the Good Housekeeping Institute, says to make veggies or fruit at least 50% of whatever you’re prepping. They don’t necessarily have to come from the actual produce section, though: Frozen or canned varieties will last almost forever and work in nearly every meal.

The best foods for meal prepping:

• Frozen vegetables: peas, broccoli, cauliflower, Brussels sprouts, green beans, veggie pastas, cauliflower pizza crust, riced veggies, veggie-based tater tots
• Starchy vegetables: parsnip, cassava, potato, yuca, taro, parsnip, sweet potato, canned pumpkin
• Stiff fresh vegetables: celery, carrots, bell peppers, cabbage, radish
• Sturdy greens: romaine, green leaf (dress just before serving)
• Whole grains: oats, quinoa, barley, buckwheat, sorghum
• Pulses: chickpeas, lentils, beans, peas
• Lean protein: frozen or canned seafood, eggs, unsweetened Greek yogurt, skyr, reduced-sodium cottage cheese, shredded cheese, tofu, lean cuts of chicken, turkey, beef, pork
• Whole fruits: apples, bananas, oranges, clementines, plums, peaches, pears
• Nuts and seeds: almonds, walnuts, peanuts, pumpkin seeds, chia, flax

Save this trusty shopping list for your next trip to the grocery store:

Need help with recipe inspiration? We’ve got you covered:

Best meal prep recipes for breakfast:

Breakfast is the most important meal of the day, so it’s a good one to pick when you’re choosing which meals to prep. You want to make sure your meal is light, but also has good carbs, fiber, and protein.

Best meal prep recipes for lunch:

Salads and soups are anything but boring when you take the time to customize them to your liking. Regardless of what you pick, focus on lean protein, healthy carbs, and veggies.

Best meal prep recipes for dinner:

Add lots of color to your plate by loading up on all sorts of vegetables, including broccoli, peppers, and tomatoes, but go lighter on the carbs and grains.

Best meal prep recipes for snacks:

Put a healthy spin on your childhood favorites when the afternoon slump hits. Trade peanut butter for almond putter and cheesy popcorn for sweet matcha.

How long will meal prepped food last?

Prepared foods can remain refrigerated for 2–5 days or frozen for 3–4 months, depending on the ingredients. To play it safe and avoid foodborne illness, keep food out of the “danger zone” — temperatures between 40° F and 140° F. Sealing food in airtight packaging or storage containers will not only keep bacteria out, but also protect the flavor and lock moisture in.