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

Meal prepping is without doubt one of the hottest traits for dwelling cooks. And rightfully so – it’s a complete game-changer for managing your weight loss program! 

If you happen to’re trying to enhance your well being, save money and time, cut back meals waste, and have your meals for the week prepared in someday, meal prepping is the way in which 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 it’s essential to get began with making a full week of meals from meal prepping.


Meal prepping is solely cooking meals or elements 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 permits you to determine what number of energy or what dietary worth goes into every meal. Most meal preppers will batch prepare dinner 3-7 days of meals at a time. 


There are SO many advantages to meal prepping. Listed below are a number of the prime causes to affix the meal-prepping craze.

  1. You’ll enhance the standard and number of your weight loss program.
  2. You’re extra prone to attain your dietary targets.
  3. You’ll forestall overeating.
  4. You’ll grow to be extra knowledgeable about vitamin.
  5. You’ll shed some pounds and stop 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 some pounds, bulk up, or make life simpler, meal prepping might help.


The perfect meals to meal prep:

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

If you happen to don’t like a selected meals, cooking it in bulk might be not the perfect thought. Deal with easy recipes that you just really feel snug cooking. In actual fact, 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 procuring, purchase contemporary, frozen, and canned meals, so you’ve gotten a range. Shopping for in bulk can even assist you 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 gadgets to get began, maintain onto them for subsequent week! Meal prepping builds to avoid wasting you increasingly more money and time because the weeks go by.


If you happen to’re simply beginning meal prep, preserve it easy. All it’s essential to give meal prepping a strive 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 couple of gadgets 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

If you happen to really feel actually snug within the kitchen and need to spend money on some useful home equipment, listed here are a couple of pricier gadgets which can be price 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’ll positively make prepping simpler.

  • Air fryer
  • Immediate pot
  • Second freezer

In relation to meal prep for rookies, preserve it easy and begin with what you’ve gotten. This interest can definitely develop over time. However to get began, give attention to establishing a meal prep routine with the gadgets at present in your kitchen. 


Begin SMALL. That is so essential. Meal prepping is usually 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 couple of meals forward of time, strive tackling a full week of meals. Many meal preppers develop a routine of solely cooking a few 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 can be straightforward to prepare dinner, style good reheated, and you may prepare dinner in bulk. Most individuals meal prep over the weekend, however the aim is to discover a day that’s handy for your schedule. Plan on a couple of hours within the kitchen. 

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

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

If you happen to’re eager to rely energy, you’ll be able to 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 fantastic thing about meal prepping is which you can utterly customise it to your individual 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 vital first step to getting you prepared for cooking.

Step 2: Store

Earlier than you head out to the grocery retailer, test your fridge, freezer, and pantry for gadgets you have already got. Then make a procuring checklist to fill within the gaps.

One of many advantages of meal prepping is eliminating these mid-week grocery runs. If you happen to plan effectively, you must be capable to seize all the things you want in a single cease. For one more advantage of meal prep, you’ll lower your expenses by shopping for gadgets in bulk – particularly after they’re on sale.

Step 3: Prepare dinner

Put together meals in line with the recipe. If you happen to’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 strive new recipes and methods. The Match Males Prepare dinner Youtube channel is an effective way to have help within the kitchen as you get began!

The place potential, batch prepare dinner substances. You can too chop veggies and fruits for simple snacking all through the week. As a newbie, persist with only a few recipes at a time so cooking doesn’t grow to be difficult. If you happen to’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. Make certain your containers are hermetic to maintain your meals contemporary 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 immediately. The buffet model of meal prepping dirties extra dishes and takes away a number of the comfort of the grab-and-go meal. To maximise the advantage of 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 difficult, it simply takes a little bit of planning forward. If you happen to’re able to make meal prep be just right for you, get began with these in style recipes!


Lingering questions? Listed below are solutions to the steadily requested questions on meal prep that will help you really feel assured as you get began.

How Lengthy Do Meal Prep Meals Final within the Fridge?

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

How Do You Retailer Your Meal Prep?

Let the meals cool all the way 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 can should be reheated later within the week, take into account that when choosing your container.

Which Days are Finest for Meal Prep?

The perfect days for meal prep are the times that be just right for you! Most preppers are likely to prepare dinner on the weekend after which once more midweek. So a Saturday-Wednesday combo can be a very good match to maintain your fridge stocked with goodness. If you happen to don’t need to prepare dinner a number of instances, take into account freezing parts of your meal prep for longer storage.

How Do You Determine Out Portion Measurement?

This will 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, give attention to the ratios: 1 half protein, 1 half carb, 4 elements fruits and veggies. You do NOT must rely energy to attain your well being targets with meal prep. When you get right into a rhythm, you must be capable 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 dwelling, be happy to pop your container within the microwave. Some meals reheat higher than others, however a minute or two within the microwave needs to be all it’s essential to deliver your meal again to life. If you’re at dwelling, 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 dwelling as effectively.

What are In a single day Oats?

One of the vital in style breakfast meal prep meals is in a single day oats. If you happen to’re an oatmeal fan, it’s like common oatmeal. The primary distinction is that the oats absorb liquid in a single day as an alternative of cooking. We choose bulk cooking our oats with this protein oats immediate pot recipe, although. Give each strategies a try 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 very various menu and you may 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 couple of particular person meals forward of time and nonetheless expertise the advantages of meal prepping. Chances are you’ll need to use the freezer extra in your meal prep routine so you’ll be able to nonetheless batch prepare dinner and eat it at a later date as an alternative of on back-to-back days.


Listed below 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 break day 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 important substances in lots of wholesome meals. This recipe packs a flavorful punch that tastes nice whereas holding you full. If you happen to’re trying to batch prepare dinner a meal which you can eat all through the week with out getting sick of it, that is your new go-to!

Crispy Pork & Rice

When you’ll be able to’t make it to the shop for a couple of extra days, you most likely have what you want for this meal available. If you happen to don’t need 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 prime 5 checklist for this yr.

Straightforward Coconut Fish

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

Pr-Oat-Ein Breakfast Cookies

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

You now have all the things it’s essential 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. Prepare dinner meals you’ll get pleasure from – you’re extra prone to persist with any weight loss program change if the meals tastes nice!
  3. Begin with a plan – understanding what you need to eat and ensuring you’ve gotten the substances will prevent a number of journeys to the shop.
  4. Batch meals – eat the identical meal a couple 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, growing new abilities within the kitchen is loads of enjoyable.

For extra meal prep suggestions and recipes, try our meals weblog at


Hey, I am Kevin

My identify is Kevin. My life modified after I realized that wholesome residing is a lifelong journey, primarily gained by having a well-balanced weight loss program and sustaining an energetic life-style.

By experimenting within the kitchen and sharing my meals on Tumblr, I realized wholesome consuming is just not boring! By making a couple of changes to my favourite meals, I might design a weight loss program that would assist me obtain my wellness targets whereas satisfying my want for BANGIN meals! 😅 Now I attempt to assist folks around the globe notice that very same stage of freedom in consuming no matter finances. Welcome, let’s #DemocratizeWellness collectively!


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