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How To Meal Prep (Information For The Rookies)

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

This good meal-planning technique is especially standard amongst busy individuals. You possibly can save time and cash by prepping your meals forward of time. 

So in the event you’re able to degree up your meal prep and remove the each 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 feels like – prepping a meal. However as a substitute of prepping the complete meal proper earlier than consuming, you prep at the least 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 unlock time in your weeknights, cut back meals waste, or higher handle your weight loss plan, discover which model of meal prep works finest for YOU and YOUR objectives.


Meal prepping can match any recipe or schedule. 

These several types of weekly meal prep choices provide the flexibility you want in your weight loss plan and life-style:

Individually Portioned Meals 

Totally-cooked meals, sometimes together with lean protein, complicated carbs, and fruits and veggies. Portion these meals right into a single-serving meal prep container. You merely reheat meals at a time for dinner 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 chance of overeating or grabbing unhealthy meals choices whenever you’re hungry. Think about individually portioned meals for weight reduction objectives. 

Buffet Fashion Prep

Some cooks want to have elements able to go for a wide range of meals. Buffet-style prep does simply that by bulk-cooking a number of elements that you may combine and match for straightforward meals. Should you don’t thoughts some repeat elements all through the week, it is a nice choice to scale back weeknight meal prep with out committing your self to a selected menu. An instance of buffet-style prep is cooking a bunch of rooster breasts, rice, and veggies initially of the week. You possibly can mix these elements into many various fast and straightforward meals.  

Ingredient Batch Prep

Much like buffet-style prep, ingredient batch prep is making a big batch of a single ingredient. It’s possible you’ll select to make use of this prep straight from the fridge all through the week. However usually batch cooking goes to the freezer for long-term use. Making a sheet pan stuffed with wholesome meatballs and throwing them right into a storage container for the freezer provides you wholesome, selfmade meatballs for months. It’s nice to load up your freezer with a wide range of objects like this to scale back cooking time later.

Raw Freezer Meals

Should 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 are easy and let you put all (or most) elements straight right into a crock pot or prompt pot. So whenever you make these recipes upfront, they’re straightforward to prep by placing the entire elements in a meals storage container (like a freezer bag) and popping it into the freezer to cook dinner later. These one-pot recipes go straight from the freezer to the cooker. Some households load up their freezers with a wide range 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

Should you’re working with a whole lot of contemporary produce, typically washing and reducing the produce can take twice so long as cooking. Should you like your candy potato fries proper out of the oven, chances are you’ll not need to cook dinner them days upfront. However taking a minute over the weekend to wash and reduce your produce can actually pace up your weeknight cooking. 

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


The comfort of ready-to-go meals in the course of the week is obvious, 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 can assist you in your weight reduction or weight acquire journey. 

Try extra particulars on the advantages of meal prepping right here. 


Prepared to start out? Right here’s a straightforward step-by-step information to meal prepping for inexperienced persons. 

1. Know your objectives.

Meal prepping is a instrument that will help you obtain a wide range of objectives. Realizing your objectives for meal prep will assist information you in choosing 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 diet
  • Drop pounds
  • Construct muscle
  • Cut back physique fats
  • Get monetary savings

Write down your objectives and preserve them in thoughts for the subsequent steps.

2. Make a plan.

Make a plan of which days, meals, and meal prep recipes you’re prepping. You’ll additionally need to resolve which meal prep technique you’ll use for every meal. Be mindful any occasions in your schedule that affect mealtime. Should you plan to eat out with buddies or must work late a number of nights, make certain your plan accounts for these wants. 

This step might be the toughest half for some individuals, particularly for many who don’t sometimes make a weekly menu. However the beauty of these plans is you’ll be able to reuse them sooner or later. So upon getting a couple of menus in place, rotating by means of them makes this step straightforward.

3. Go grocery procuring.

After you’ve gotten 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. Should you’re used to a number of small grocery runs all through the week, a single giant journey can prevent a lot of time. It could 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. Lots 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. Procuring in bulk and on the lookout for gross sales helps take the sting off of huge 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 cook dinner the meals in line with the recipes you’ve chosen. Search for methods to save lots of time by batch-cooking elements for a number of meals. Should 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 strategy to prep extra meals for the long run.

5. Retailer the meals.

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

Meal prepping doesn’t should be a giant course of or require a complete day within the kitchen every week. The bottom line is to search out what works for YOU. Once more, consider your objectives. Determine what’s going to provide help to attain these objectives simpler. Then strive 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 possibly can 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 rather well throughout reheating too.

Should you’re planning to prep and retailer fully-cooked meals, make certain your meals can maintain as much as a reheat. Should you’re prepping produce, think about how far upfront you’re prepping and whether or not the produce will spoil extra rapidly after it’s prepped.

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

  • Lean proteins: Rooster, beef, pork, turkey, seafood, eggs, Greek yogurt, tofu, and cottage cheese.
  • Entire 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 (bear 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.

Think about meals that you may eat chilly. Or make certain all meals saved in the identical container can face up to a high-heat zap within the microwave. Should you’re consuming at residence, you’ll have extra flexibility to reheat objects individually utilizing the range and oven. 


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

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

It’s a good suggestion to have a wide range of sizes and container sorts to fulfill your entire wants.

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

  • Microwavable: BPA-free containers are the most suitable choice on this class. These are safer than the usual plastic container. Search for glassware or silicone.
  • Freezer pleasant: Should you plan to retailer within the freezer, make certain the container is labeled as freezer protected. Large-mouth mason jars freeze effectively however ensure you depart some area on the prime for the meals to broaden 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 provide help to maximize your area. 


Should you’re struggling to eat a high quality breakfast every day due to the frenzy 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 consists of 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 drag 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 calm 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 preserve 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 – Should you’re seeking to strive one thing new, this Peruvian dish will get your tastebuds hopping within the morning. With minimal carbs and excessive protein and fats, it is a keto-friendly recipe that may preserve you full all morning.

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



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

Lunchbox: Mandarin Ginger Cashew Barley Grain Bowl – If reheating isn’t an choice for you, it is a nice chilly lunch to meal prep. Utilizing a stainless-steel lunchbox will assist preserve this meal chilled longer. Bear 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 the entire wealthy lotions you see in lots of Indian dishes. Should you haven’t experimented with Cauliflower rice, that is the recipe to present it a strive!

Candy Potato Risotto – All of us love heat, selfmade 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, Rooster & Seafood Meal Prep.


Meal Prep Quickie: Turkey & Squash Combine – You possibly can 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 residence, 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 Rooster Chili Meal Prep – Should you’re a fan of soup, give this one a strive. 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 Rooster 2 Methods.


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


Hey, I am Kevin

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

By experimenting within the kitchen and sharing my meals on Tumblr, I discovered wholesome consuming just isn’t boring! By making a couple of changes to my favourite meals, I might design a weight loss plan that would assist me obtain my wellness objectives whereas satisfying my want for BANGIN meals! 😅 Now I attempt to assist individuals world wide notice that very same degree of freedom in consuming no matter price range. Welcome, let’s #DemocratizeWellness collectively!


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