Meal prep has taken the world by storm, and for good reason! It’s a game-changer for those who want to eat healthier, save time, and reduce stress around mealtimes. Whether you’re juggling a busy work schedule, trying to stick to a diet, or simply looking for ways to make your life easier, meal prep can be the answer.
In this beginner’s guide, we’ll break down everything you need to know about meal prepping—starting from the basics, and ending with practical tips to help you make the most of your time and ingredients.
What Is Meal Prep?
At its core, meal prep is all about preparing your meals in advance, whether that’s chopping vegetables, cooking grains, or assembling full dishes. Meal prepping isn’t about cooking everything from scratch every day; instead, it’s about streamlining your kitchen routine, so you can enjoy home-cooked meals without spending hours in the kitchen every day.
Meal prepping allows you to control your portions, make healthier choices, and avoid the temptation of fast food or unhealthy snacks. It also helps you save money, as buying ingredients in bulk is often cheaper than constantly purchasing takeout or pre-packaged meals.
Why Should You Meal Prep?
- Save Time
With a little time set aside on the weekend or one day a week, you can prepare meals for several days, meaning less time spent cooking during the week. Say goodbye to the daily question, “What’s for dinner?” - Eat Healthier
By prepping your meals, you can ensure you’re eating well-balanced, nutritious meals. You control what goes into your dishes, making it easy to stay on track with your health goals—whether you’re focusing on weight loss, gaining muscle, or just maintaining a healthy lifestyle. - Reduce Stress
Knowing that you already have healthy meals ready to go eliminates the stress of figuring out what to eat when hunger strikes. It’s also perfect for those busy days when cooking feels like an impossible task. - Save Money
Eating out or ordering takeout can be expensive. Meal prepping allows you to buy ingredients in bulk, reducing the overall cost of each meal. Plus, it prevents food waste because you’re using ingredients you’ve already purchased.
Getting Started with Meal Prep
If you’re new to meal prep, here’s how to get started with a simple, stress-free approach:
- Plan Your Meals
The first step in successful meal prep is planning. Think about your meals for the week—breakfast, lunch, dinner, and snacks. Choose recipes that can be easily made in bulk, such as salads, soups, casseroles, stir-fries, and grain bowls. Keep your meals balanced by including protein, healthy fats, and plenty of vegetables. - Make a Shopping List
Based on your meal plan, create a shopping list. Stick to your list to avoid impulse buys and make sure you have everything you need to prepare your meals for the week. Remember, buying ingredients in bulk can save you money! - Set Aside Time to Prep
Choose a day or time each week to meal prep. Many people prefer prepping on Sundays, but it can also work to do it on a day that suits you. It may take a couple of hours the first time, but soon you’ll get into the rhythm of prepping. - Cook in Batches
When it’s time to cook, try batch cooking. Cook large portions of your proteins, grains, and vegetables that can be used in multiple meals throughout the week. For example, cook a big batch of chicken, quinoa, and roasted vegetables that can be used for lunches or dinners. - Store Your Meals Properly
Use containers that are the right size for portioning out your meals. Glass containers with airtight lids are great for keeping food fresh and ensuring your meals last throughout the week. You can portion out each meal or separate the components (like proteins, grains, and veggies) so you can mix and match them later. - Stay Flexible
Life happens, and sometimes meal prep plans don’t go as expected. Don’t be afraid to mix things up if you get bored or don’t feel like eating the same thing for several days. Keep your meals varied, and always have a few healthy ingredients on hand to quickly assemble a new meal.
Meal Prep Tips for Success
- Start Small: If you’re new to meal prepping, start with one or two meals per day. You don’t need to prep for every meal right away.
- Invest in Quality Containers: Good-quality, microwave-safe containers with secure lids will keep your meals fresh and make reheating a breeze.
- Mix Up Your Flavors: Meal prep doesn’t have to be boring! Use a variety of spices, herbs, and marinades to add flavor and excitement to your meals.
- Use Your Freezer: If you make too much, freeze the extras for later. This is especially helpful for soups, stews, or grains like rice or quinoa.
- Prep Ingredients, Not Entire Meals: If you prefer some variety, consider prepping ingredients like chopped veggies, cooked grains, and proteins. Then, mix and match them throughout the week to create different meals.
Meal Prep Recipes to Get You Started
If you’re ready to dive into meal prep, here are some ideas for simple, healthy dishes that work well for batch cooking:
- Mason Jar Salads
Layer ingredients for salads in mason jars—this keeps everything fresh, and you can just grab and go. Combine leafy greens, protein (like grilled chicken or beans), veggies, and your favorite dressing. - Grain Bowls
A grain bowl is a nutritious, customizable meal. Start with a grain (quinoa, brown rice, or farro), then add vegetables, proteins, and a delicious sauce. - Chickpea Curry
Make a big pot of chickpea curry with coconut milk, tomatoes, and your favorite spices. Serve it with brown rice or quinoa for a hearty, filling meal. - Overnight Oats
Prep your breakfast in advance with overnight oats. Combine rolled oats, milk or plant-based milk, chia seeds, and your favorite toppings like fruits, nuts, and nut butter. - Stir-Fry
A quick and easy option, stir-fry mixed veggies, tofu or chicken, and your favorite sauce. Serve over rice or noodles for a complete meal.
Final Thoughts
Meal prepping may take some time to get the hang of, but once you get into the flow, it can make your life a whole lot easier. Not only does it save you time and stress, but it also encourages healthier eating habits and reduces food waste. Whether you’re cooking for one or feeding a whole family, meal prepping is an investment in your health and well-being. Get started today, and enjoy the benefits of having delicious, home-cooked meals ready when you need them!
