How To Meal Prep (Information For The Newbies)


Many meals developments come and go, however meal prepping is greater than a pattern. With meal prepping and meal supply kits rising in reputation over the past twenty years, meal prepping is now a lifestyle for many individuals.

This sensible meal-planning technique is especially fashionable amongst busy folks. You’ll be able to save time and cash by prepping your meals forward of time. 

So should you’re able to degree up your meal prep and eradicate the every day stress of “What ought to I make for dinner?” then meal prepping is for you!

Listed below are some meal prep concepts to get you began. 


Meal prepping is simply what it appears like – prepping a meal. However as a substitute of prepping your complete meal proper earlier than consuming, you prep a minimum of parts of the meal upfront so there’s much less work when it’s time to eat.

There are a number of completely different sorts of meal prepping – every with its personal benefits and drawbacks. Your meal prep mantra ought to all the time be: “Do what’s proper for ME.” So whether or not you’re hoping to unencumber time in your weeknights, cut back meals waste, or higher handle your weight-reduction plan, discover which model of meal prep works greatest for YOU and YOUR objectives.


Meal prepping can match any recipe or schedule. 

These various kinds of weekly meal prep choices provide the flexibility you want to your weight-reduction plan and way of life:

Individually Portioned Meals 

Absolutely-cooked meals, usually together with lean protein, advanced carbs, and fruits and veggies. Portion these meals right into a single-serving meal prep container. You merely reheat meals at a time for supper and also you’re able to eat. This can be a nice technique for individuals who use meal prep to handle a nutritious diet. By portioning your meals upfront, you cut back the danger of overeating or grabbing unhealthy meals choices while you’re hungry. Contemplate individually portioned meals for weight reduction objectives. 

Buffet Model Prep

Some cooks want to have substances able to go for quite a lot of meals. Buffet-style prep does simply that by bulk-cooking a number of substances that you would be able to combine and match for simple meals. In the event you don’t thoughts some repeat substances all through the week, this can be a nice choice to scale back weeknight meal prep with out committing your self to a particular menu. An instance of buffet-style prep is cooking a bunch of rooster breasts, rice, and veggies firstly of the week. You’ll be able to mix these substances into many various fast and simple meals.  

Ingredient Batch Prep

Just like buffet-style prep, ingredient batch prep is making a big batch of a single ingredient. You might select to make use of this prep straight from the fridge all through the week. However typically batch cooking goes to the freezer for long-term use. Making a sheet pan filled with wholesome meatballs and throwing them right into a storage container for the freezer offers you wholesome, do-it-yourself meatballs for months. It’s nice to load up your freezer with quite a lot of objects like this to scale back cooking time later.

Raw Freezer Meals

In the event you like to make use of your gradual cooker or have a household to feed, this technique is for you. Sometimes, freezer meals use recipes which might be easy and assist you to put all (or most) substances straight right into a crock pot or immediate pot. So while you make these recipes upfront, they’re simple to prep by placing all the substances in a meals storage container (like a freezer bag) and popping it into the freezer to prepare dinner later. These one-pot recipes go straight from the freezer to the cooker. Some households load up their freezers with quite a lot of these meals to have readily available. Though you do want to recollect to get the meal cooking early within the day, pulling these luggage from the freezer takes lower than 5 minutes and you’ve got a hearty meal prepared for your loved ones on a busy weekday.

Raw Ingredient Prep

In the event you’re working with numerous contemporary produce, generally washing and slicing the produce can take twice so long as cooking. In the event you like your candy potato fries proper out of the oven, chances are you’ll not wish to prepare dinner them days upfront. However taking a minute over the weekend to wash and minimize your produce can actually velocity up your weeknight cooking. 

Whether or not you prep a single ingredient or a complete meal, the advantages of meal prepping are plain! 


The comfort of ready-to-go meals through the week is evident, however do you know there are numerous different advantages of meal prepping? 

A meal plan can enhance each your bodily and psychological well being. Prepping meals upfront helps you save money and time, reduces stress, reduces meals waste, and may also help you in your weight reduction or weight achieve journey. 

Take a look at extra particulars on the advantages of meal prepping right here


Prepared to start out? Right here’s a simple step-by-step information to meal prepping for newbies. 

1. Know your objectives.

Meal prepping is a software that can assist you obtain quite a lot of objectives. Understanding your objectives for meal prep will assist information you in selecting recipes and cooking strategies that make meal prepping actually give you the results you want. 

Some objectives to think about are:

  • Handy weekday meals
  • Enhance vitamin
  • Reduce weight
  • Construct muscle
  • Cut back physique fats
  • Get monetary savings

Write down your objectives and maintain them in thoughts for the following steps.

2. Make a plan.

Make a plan of which days, meals, and meal prep recipes you’re prepping. You’ll additionally wish to determine which meal prep technique you’ll use for every meal. Bear in mind any occasions in your schedule that influence mealtime. In the event you plan to eat out with associates or must work late a number of nights, be sure that your plan accounts for these wants. 

This step might be the toughest half for some folks, particularly for many who don’t usually make a weekly menu. However the wonderful thing about these plans is you’ll be able to reuse them sooner or later. So after you have a couple of menus in place, rotating by way of them makes this step simple.

3. Go grocery purchasing.

After you might have a plan in place, check out your fridge, freezer, and pantry to see what it is advisable purchase. Make an inventory and head to the shop for what you want. In the event you’re used to a number of small grocery runs all through the week, a single massive journey can prevent plenty of time. It could actually additionally provide you with a little bit of a shock on the checkout line since these smaller grocery runs are mixed right into a single invoice. Don’t fear. Most of the freezer and pantry staples you buy will final a number of weeks. So a bigger upfront funding will repay over the weeks forward. Buying in bulk and on the lookout for gross sales helps take the sting off of enormous grocery runs. Even when the preliminary invoice appears larger than traditional, it can save you cash in your general month-to-month meals prices. 

4. Make the meals. 

Prep or prepare dinner the meals based on the recipes you’ve chosen. Search for methods to save lots of time by batch-cooking substances for a number of meals. In the event you’re making freezer meals, think about making a number of meals value to maximise your prepping time. Freezer meals can final within the freezer for months, so doubling or tripling a recipe is a fast approach to prep extra meals for the longer term.

5. Retailer the meals.

After you’ve allowed the meals to chill down, retailer the meals in hermetic containers. You’ll be able to portion out particular person meals right into a bento field or fill freezer luggage with raw substances. Then pop them within the fridge or freezer. 

Meal prepping doesn’t need to be a giant course of or require a complete day within the kitchen every week. The hot button is to seek out what works for YOU. Once more, consider your objectives. Determine what is going to assist you attain these objectives simpler. Then attempt it out. Make changes every week till you discover your groove. Meal prepping is meant to make wholesome consuming EASIER to do. So if you end up feeling overwhelmed, take a step again and simplify. 

Begin small, begin easy, begin with recipes you’re snug cooking. 


You’ll be able to meal prep any meals that retailer within the fridge or freezer with out tasting nasty later. Meats, veggies, and starches are nice meals to prep. Soups and sauces maintain up very well throughout reheating too.

In the event you’re planning to prep and retailer fully-cooked meals, be sure that your meals can maintain as much as a reheat. In the event you’re prepping produce, think about how far upfront you’re prepping and whether or not the produce will spoil extra shortly after it’s prepped.

Listed below are some meals to think about in your meal prep:

  • Lean proteins: Hen, beef, pork, turkey, seafood, eggs, Greek yogurt, tofu, and cottage cheese.
  • Complete grains: Brown rice, oats, buckwheat, quinoa, and barley.
  • Pulses: Beans, chickpeas, lentils, and peas.
  • Starchy veggies: Potatoes and different root greens.
  • Veggies: Carrots, bell peppers, celery, radishes, broccoli, and frozen veggies that may be steamed or roasted.
  • Greens: Spinach and Kale (keep in mind to carry the dressing till simply earlier than consuming).
  • Fruits: Apples, berries, peaches, plums, and oranges.
  • Nuts and seeds: Peanuts, almonds, cashews, chia seeds, flax seeds, and pumpkin seeds.

Contemplate meals that you would be able to eat chilly. Or be sure that all meals saved in the identical container can stand up to a high-heat zap within the microwave. In the event you’re consuming at dwelling, you’ll have extra flexibility to reheat objects individually utilizing the range and oven. 


The standard of your meals storage container is essential. Make certain your container is hermetic to maintain meals contemporary longer.

Choose the appropriate container to your reheating wants. Don’t use a stainless-steel container should you plan on going straight from the fridge to the microwave. 

It’s a good suggestion to have quite a lot of sizes and container varieties to fulfill all your wants.

Listed below are some suggestions to bear in mind as you choose a container.

  • Microwavable: BPA-free containers are the best choice on this class. These are safer than the usual plastic container. Search for glassware or silicone.
  • Freezer pleasant: In the event you plan to retailer within the freezer, be sure that the container is labeled as freezer protected. Vast-mouth mason jars freeze effectively however be sure to go away some house on the prime for the meals to increase when it freezes.
  • Compartmentalized: Particular person compartments for various meals are an effective way to retailer a number of objects in a single field. 

Buying containers that stack effectively in your fridge and lunch bag will assist you maximize your house. 


In the event you’re struggling to eat a top quality breakfast every day due to the push of the morning, having grab-and-go breakfasts prepared for you is the way in which to go! Listed below are a couple of breakfast recipes that may get your day began proper with out including any stress to your weekday schedule. 

Apple Crumble Breakfast Meal Prep – Beginning your morning with a wholesome breakfast that tastes like a dessert is an effective way to place a smile in your face. This scrumptious apple crumbles oatmeal contains protein and wholesome fat so you’ll be able to really feel full longer.

Turkey Wrapped Potato & Egg Breakfast Muffins – These low-carb, protein-packed muffins are nice to tug from the fridge or freezer. Making a triple batch of those tasty poppers and storing them within the freezer provides you with breakfast for weeks. After they settle down, line them on a plate or baking sheet and freeze for an hour or two. Then switch them to a bigger container for long-term storage. This preliminary freeze will maintain them from sticking collectively, so you’ll be able to simply pull one or two out for a fast morning breakfast.

Protein & Superfood Breakfast Casserole – In the event you’re seeking to attempt one thing new, this Peruvian dish will get your tastebuds hopping within the morning. With minimal carbs and excessive protein and fats, this can be a keto-friendly recipe that may maintain you full all morning.

For extra breakfast inspo, try these 16 Wholesome Breakfast Meal Prep Concepts For Busy Mornings.



Make your mates within the workplace jealous with these lunch field meals. You don’t want to harm your finances by consuming out every single day to have an excellent mid-day meal.

Lunchbox: Mandarin Ginger Cashew Barley Grain Bowl – If reheating isn’t an choice for you, this can be a nice chilly lunch to meal prep. Utilizing a stainless-steel lunchbox will assist maintain this meal chilled longer. Keep in mind to retailer the cashews individually and add them simply earlier than consuming.

Indian-Impressed Lamb & Cauliflower Rice Recipe – This low-carb Indian dish packs a flavorful punch with out all the wealthy lotions you see in lots of Indian dishes. In the event you haven’t experimented with Cauliflower rice, that is the recipe to provide it a attempt!

Candy Potato Risotto – All of us love heat, do-it-yourself consolation meals. This suits the invoice with none of the guilt. This risotto is nice as meal prep from the fridge or the freezer.

For extra lunch inspo, try Plant, Hen & Seafood Meal Prep.


Meal Prep Quickie: Turkey & Squash Combine – You’ll be able to eat this meal chilly or reheat, making it the right meal prep to have readily available for busy nights. With nice lean protein and veggies blended in, this meal is easy and satisfying for anybody new to meal prepping.

Teriyaki Brussels Sprouts & Grains Meal Prep With Salmon – After a protracted day away from dwelling, pulling this meal out of the fridge will remind you why you like meal prepping a lot. This flavorful, wholesome dish ought to go on each meal prepper’s menu. 

White Hen Chili Meal Prep – In the event you’re a fan of soup, give this one a attempt. This can be a easy, one-pot meal that even newbie cooks can really feel snug making. Grabbing a rotisserie rooster from the shop cuts down on cooking time and provides taste.

For extra dinner inspo, try How To Meal Prep Hen 2 Methods.


You now have every little thing it is advisable get began with meal prepping. It’s simple, enjoyable, wholesome, and saves you money and time. What extra do you want? Observe the easy step-by-step course of above and discover some scrumptious recipes to attempt. You’ll be a grasp meal prepper earlier than you realize it! 


Hey, I am Kevin

My title is Kevin. My life modified after I realized that wholesome residing is really a lifelong journey, primarily gained by having a well-balanced weight-reduction plan and having fun with ample train.

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



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