How To Meal Prep For The Week: A Newbie’s Information


Meal prepping is without doubt one of the hottest developments for residence cooks. And rightfully so – it’s a complete game-changer for managing your weight-reduction plan! 

In the event you’re trying to enhance your well being, save money and time, cut back meals waste, and have your meals for the week prepared in sooner or later, meal prepping is the best way to go.

On this article, we’ll information you thru the straightforward step-by-step course of to get you up and going with meal prep. 

We’ll cowl:

With this newbie’s information to meal prep, you’ll have all the knowledge you have to get began with making a full week of meals from meal prepping.


Meal prepping is just cooking meals or components of meals forward of time. Usually these meals are portioned out into particular person containers that make them handy grab-and-go meals later within the week. Along with making a meal handy, the portioning course of additionally means that you can determine what number of energy or what dietary worth goes into every meal. Most meal preppers will batch cook dinner 3-7 days of meals at a time. 


There are SO many advantages to meal prepping. Listed here are among the high causes to hitch the meal-prepping craze.

  1. You’ll enhance the standard and number of your weight-reduction plan.
  2. You’re extra prone to attain your dietary targets.
  3. You’ll forestall overeating.
  4. You’ll turn into extra knowledgeable about vitamin.
  5. You’ll shed weight and forestall weight problems.
  6. You’ll lower your expenses.
  7. You’ll save time.
  8. You’ll cut back meals waste.
  9. You’ll enhance your emotional and psychological well being.

Whether or not you’re trying to shed weight, bulk up, or make life simpler, meal prepping might help.


The very best meals to meal prep:

  • Retailer and reheat properly
  • Work in a number of recipes
  • And it tastes good!

In the event you don’t like a selected meals, cooking it in bulk might be not the perfect concept. Give attention to easy recipes that you simply really feel snug cooking. Actually, an effective way to start out meal prepping is doubling your favourite recipe and freezing half for later!

For meal prep concepts, listed here are some nice choices for meal prepping substances:

  • Complete grains: brown rice, buckwheat, oats, quinoa, sprouted bread
  • Fruits: mangos, bananas, apples, oranges, peaches, berries
  • Greens: peppers, cauliflower (and cauliflower rice), broccoli, butternut squash, carrots
  • Leafy greens: spinach, lettuce, kale
  • Starches: winter squash, candy potatoes, potatoes
  • Lean proteins: rooster, eggs, fish, floor turkey, Greek yogurt, tofu
  • Pulses: black beans, lentils, peas, chickpeas
  • Seeds and nuts: chia seeds, flax seeds, almonds, cashews

When grocery buying, purchase recent, frozen, and canned meals, so you’ve got a range. Shopping for in bulk will even enable you to lower your expenses.

As you develop a meal prep routine, you’ll discover that your pantry and freezer keep stocked with many meal prepping staples. This makes planning and cooking simpler from week to week. So, when you really feel such as you’re investing in new objects to get began, maintain onto them for subsequent week! Meal prepping builds to save lots of you increasingly more money and time because the weeks go by.


In the event you’re simply beginning meal prep, preserve it easy. All you have to give meal prepping a attempt is your fundamental cooking gear and a few high quality storage containers. 

As meal prepping turns into a part of your weekly routine, listed here are a number of objects that make meal prepping straightforward peasy. 

  • sheet pan for all-in-one sheet-pan meals and for roasting greens 
  • High quality knives for slicing meat and veggies
  • Silicone baking mats for roasting and baking
  • Giant pots and pans for batch cooking
  • slicing board for slicing meat and veggies
  • Meat thermometer for simple meat cooking
  • Plastic containers and glass meal prep containers in a number of sizes to prep and retailer your meals

In the event you really feel actually snug within the kitchen and wish to put money into some useful home equipment, listed here are a number of pricier objects which might be value contemplating. Once more, these are NOT required to get began. However when you’re trying to stage up or you probably have these home equipment already, they will positively make prepping simpler.

  • Air fryer
  • On the spot pot
  • Second freezer

In the case of meal prep for newcomers, preserve it easy and begin with what you’ve got. This passion can actually develop over time. However to get began, deal with establishing a meal prep routine with the objects presently in your kitchen. 


Begin SMALL. That is so essential. Meal prepping could be a life-style change, and when you tackle an excessive amount of too rapidly, you’ll probably lose motivation.

Start by doubling a recipe, making a big breakfast casserole to final all through the week, or individually portioning per week of snacks. 

After a profitable week or two of prepping a number of meals forward of time, attempt tackling a full week of meals. Many meal preppers develop a routine of solely cooking a couple of times per week to cowl all their meals!

Right here’s a fundamental information to get you began:

Step 1: Meal Plan

Make a menu. Write out which meals and days you’d like for meal prep. Select meals which might be straightforward to cook dinner, style good reheated, and you may cook dinner in bulk. Most individuals meal prep over the weekend, however the objective is to discover a day that’s handy for your schedule. Plan on a number of hours within the kitchen. 

As a newbie, it’s an awesome concept to repeat the identical meal a number of instances all through the week. This offers you extra meals with much less cooking time.

For a wholesome meal, shoot for a stability of advanced carbs, lean protein, fruits, veggies, and wholesome fats. 

In the event you’re eager to rely energy, you may map all of that element out for every meal whilst you create your plan. Meal prepping could be very profitable with out specializing in calorie rely, however the great thing about meal prepping is which you could utterly customise it to your personal targets and preferences!

So, whether or not you pull out a pencil and paper otherwise you preserve your plan in a spreadsheet, detailing the what and when is a crucial first step to getting you prepared for cooking.

Step 2: Store

Earlier than you head out to the grocery retailer, verify your fridge, freezer, and pantry for objects you have already got. Then make a buying record to fill within the gaps.

One of many advantages of meal prepping is eliminating these mid-week grocery runs. In the event you plan properly, it is best to have the ability to seize all the pieces you want in a single cease. For one more good thing about meal prep, you’ll lower your expenses by shopping for objects in bulk – particularly once they’re on sale.

Step 3: Cook dinner

Put together meals in response to the recipe. In the event you’re not king of the kitchen simply but, use easy recipes to get began. You’ll discover your confidence grows from week to week as you attempt new recipes and methods. The Match Males Cook dinner Youtube channel is an effective way to have assist within the kitchen as you get began!

The place attainable, batch cook dinner substances. You can even chop veggies and fruits for simple snacking all through the week. As a newbie, follow just some recipes at a time so cooking doesn’t turn into sophisticated. In the event you’re spending greater than 2-3 hours within the kitchen, then it’s time to simplify your menu. 

Step 4: Retailer

Package deal up your meals for the fridge and freezer. Bear in mind to make use of microwave-safe containers when you plan on popping the meal straight into the microwave later within the week. Be sure that your containers are hermetic to maintain your meals recent all through the week. Whereas some meal preppers retailer every meals merchandise or meal in its personal container after which dish meals later, we’d suggest portioning out your meals into particular person containers straight away. The buffet fashion of meal prepping dirties extra dishes and takes away among the comfort of the grab-and-go meal. To maximise the good thing about portion management, measure out and retailer particular person meals so that you’re prepared for the week.

That’s it! 4 easy steps to get you began. Meal prepping isn’t sophisticated, it simply takes a little bit of planning forward. In the event you’re able to make meal prep give you the results you want, get began with these widespread recipes!


Lingering questions? Listed here are solutions to the ceaselessly requested questions on meal prep that can assist you really feel assured as you get began.

How Lengthy Do Meal Prep Meals Final within the Fridge?

The overall rule of thumb is 4 days, when saved correctly. Some meals can last more. However if you wish to prep meals far prematurely, think about using the freezer to increase the storage of your meals.

How Do You Retailer Your Meal Prep?

Let the meals cool right down to room temperature after which portion meals out into hermetic containers. Glass, plastic, and metallic containers are all nice for meal prep. However when you’re storing meals that may have to be reheated later within the week, contemplate that when deciding on your container.

Which Days are Finest for Meal Prep?

The very best days for meal prep are the times that give you the results you want! Most preppers are likely to cook dinner on the weekend after which once more midweek. So a Saturday-Wednesday combo could be a superb match to maintain your fridge stocked with goodness. In the event you don’t wish to cook dinner a number of instances, contemplate freezing parts of your meal prep for longer storage.

How Do You Determine Out Portion Dimension?

This will likely take a little bit of trial and error. Your parts will rely in your physique dimension, physique sort, and well being targets. As soon as you determine how a lot meals you want, deal with the ratios: 1 half protein, 1 half carb, 4 components fruits and veggies. You do NOT have to rely energy to attain your well being targets with meal prep. When you get right into a rhythm, it is best to have the ability to eyeball portion sizes inside your containers. Once more, simply experiment and discover what works for you.

How Do You Reheat Meal Prep?

Away from residence, be at liberty to pop your container within the microwave. Some meals reheat higher than others, however a minute or two within the microwave must be all you have to deliver your meal again to life. Whenever you’re at residence, you’ll discover higher outcomes by reheating within the oven or on the stovetop. But when that’s an excessive amount of work, the microwave is nice at residence as properly.

What are In a single day Oats?

One of the crucial widespread breakfast meal prep meals is in a single day oats. In the event you’re an oatmeal fan, it’s like common oatmeal. The primary distinction is that the oats take in liquid in a single day as an alternative of cooking. We want bulk cooking our oats with this protein oats on the spot pot recipe, although. Give each strategies a attempt to see what you like.

How Lengthy Does it Take to Meal Prep?

This is dependent upon what number of meals you’re making and the way many individuals you’re cooking for. Every week of lunches and dinners for 2 adults can take about 2 hours. Add breakfast or a extremely various menu and you might make it to three hours. 

Ought to I Meal Prep If I Don’t Wish to Repeat the Similar Meals?

Completely! Repeating meals is handy, but when that bores you then don’t do it. You may make a number of particular person meals forward of time and nonetheless expertise the advantages of meal prepping. It’s possible you’ll wish to use the freezer extra in your meal prep routine so you may nonetheless batch cook dinner and eat it at a later date as an alternative of on back-to-back days.


Listed here are a few of our hottest meal prep recipes this yr to get you began prepping.

Excessive-Protein Breakfast Casserole

Want a low-carb, high-protein breakfast? You KNOW you’re beginning the time without work proper with 34g of protein, 329 energy, and simply 15g of carbs. With only one batch of this scrumptious casserole, you’ll have breakfast lined for your entire week.

World’s Tastiest Rooster, Brown Rice & Broccoli

Rooster, brown rice, and broccoli are principal substances in lots of wholesome meals. This recipe packs a flavorful punch that tastes nice whereas holding you full. In the event you’re trying to batch cook dinner a meal which you could eat all through the week with out getting sick of it, that is your new go-to!

Crispy Pork & Rice

When you may’t make it to the shop for a number of extra days, you in all probability have what you want for this meal readily available. In the event you don’t wish to eat pork, use rooster! Not solely does this recipe depend on pantry staples to make it handy, it’s additionally so scrumptious that it hit our high 5 record for this yr.

Straightforward Coconut Fish

In the event you haven’t tried cooking with fish earlier than, it is a nice recipe to get you began. Fish is a wonderful supply of protein. The creamy sauce retains the fish from drying out and helps cut back the fishy scent. 

Pr-Oat-Ein Breakfast Cookies

Eat these cookies for breakfast, snacks, or dessert – they’re that good! With additional protein and fiber, these guilt-free cookies might help you curb your candy tooth. Additionally they freeze nice, so you can also make giant batches.

You now have all the pieces you have to meal prep! 

Bear in mind:

  1. Begin small – experiment with prepping a single meal or two utilizing recipes you’re already aware of.
  2. Cook dinner meals you’ll get pleasure from – you’re extra prone to follow any weight-reduction plan change if the meals tastes nice!
  3. Begin with a plan – understanding what you wish to eat and ensuring you’ve got the substances will prevent a number of journeys to the shop.
  4. Batch meals – eat the identical meal a number of instances per week to chop down on cooking.
  5. Have enjoyable! – whether or not you’re new to cooking otherwise you’re a house chef, creating new expertise within the kitchen is plenty of enjoyable.

For extra meal prep suggestions and recipes, take a look at our meals weblog at


Hey, I am Kevin

My title is Kevin. My life modified after I realized that wholesome dwelling is actually a lifelong journey, primarily received by having a well-balanced weight-reduction plan and having fun with sufficient train.

By experimenting within the kitchen and overtly sharing my meals, I realized that wholesome consuming is hardly boring and that by making a number of changes, I may design a weight-reduction plan that would assist me obtain my private health targets. Our our bodies are constructed within the kitchen and sculpted within the gymnasium.



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