How to Meal Prep (Beginner's Guide)

Want to find out how to meal prep easily? With this complete guide, you'll learn how to prep meals ahead and store them while you're busy and on a healthy diet, simplifying your week. All it takes is a little planning and some kitchen time! 

Let's meal prep for the week, y'all!

It will save you time and will help you lose weight too!

What is meal prep?

Meal prepping is the practice of planning and preparing meals or portions of meals ahead of time, typically for a week. This process involves choosing recipes, shopping for ingredients, and then cooking and storing the dishes in the portions you'll consume them.

The goal is to have readily available meals that require minimal effort to heat and serve, ensuring consistent and nutritious eating habits while saving time throughout the week.

Who is meal prepping for?

Meal prepping is ideal for individuals with busy schedules who still want to maintain a balanced diet. It's a lifesaver for professionals juggling work and family responsibilities, students balancing study and part-time jobs, or fitness enthusiasts tracking macros and nutritional content.

Regardless of your lifestyle, anyone looking to reduce the daily decision-making related to meals can benefit from meal prepping.

Pros and cons of meal prepping

Meal prepping can be a game-changer, but it's not without its challenges. Here are some of the advantages and potential drawbacks:

Pros

• Time-saver: If you spend a few hours a week preparing, you’ll save time on all the other days by having meals ready to go.
• Cost-effective: Buying in bulk and reducing impromptu take-out meals can lead to substantial savings.
• Well-balanced: Having meals planned out can help you make more nutritionally balanced and healthy eating decisions.
• Reduced stress: Meal prepping eliminates the daily "what's for dinner?" dilemma.
• Portion control: It’s great for those who manage their portion sizes for weight control or other dietary needs.

Cons

• Initial time investment: The preparation day can be time-consuming, especially in meal prep for beginners.
• Potential for boredom: Eating similar meals several times a week might get repetitive for some.
• Storage constraints: Meal prepping requires adequate fridge or freezer space, and you’ll need numerous containers.
• Planning required: You’ll need to plan your menu and shop accordingly.
• Potential for waste: If meals aren't eaten in time, they can go bad, leading to waste.

Different ways to meal prep

Meal prepping doesn't have to follow a one-size-fits-all approach. Depending on your lifestyle and preference, you can adopt various methods that work best for you.

Make-ahead meals

• How it works: This method involves preparing entire meals ahead of time that you can heat and enjoy throughout the week.
• Example: Cooking a lasagna on Sunday and dividing it into portions to eat for dinner on Monday, Wednesday, and Friday.

Batch cooking

• How it works: Cooking meals or components in large quantities to be used in different dishes throughout the week.
• Example: Making a large pot of chili or stew that can be eaten as-is, over rice, in a wrap, or even as a topping for baked potatoes.

Individually portioned meals

• How it works: Meals are prepared and then portioned out into individual containers.
• Example: Prepping sliced chicken breast, steamed quinoa, roasted veggies, and hummus, then making individual grain bowls each in their own container for on-the-go lunches.

Ready-to-cook ingredients

• How it works: Prepping ingredients beforehand so that they're ready to be used in meals, reducing the cooking time during busy days.
• Example: Washing, chopping, and marinating vegetables on Sunday so they're ready to toss into a stir-fry or oven-roast midweek.

Most common foods to meal prep

These are the most commonly prepped foods that can serve as the basis of many dishes:

Carbs

• Beans: Beans, like black beans or chickpeas, can be cooked in bulk and then added to salads and stews, or mashed for spreads.
• Lentils: Cook lentils once and add them to soups, salads, or make them into patties.
• Quinoa or rice: Steam a large batch of quinoa or rice and use it as a base for grain bowls, stir-fries, or side dishes.
• Sweet potatoes: Roast or steam whole sweet potatoes or cubes, then serve them on their own, mashed, or in salads and bowls.
• Pasta: Whole grain or alternative kinds of pastas can be cooked ahead and used in salads, casseroles, or main dishes.
• Barley or Farro: Prepare these grains as a base for soups, salads, or side dishes.

Protein

• Chicken: Baked or grilled chicken breasts can be sliced for sandwiches, salads, or main dishes.
• Tofu: Pressed and marinated tofu can be grilled, stir-fried, or crumbled into dishes.
• Eggs: Hard-boiled eggs serve as a quick snack or can be made into egg salad.
• Tempeh: Much like tofu, marinated or pre-cooked tempeh makes a delicious plant-based protein addition to stir-fries, grain bowls, and other dishes.
• Fish: Grilled or baked fish can be flaked into salads, served as mains, or added to tacos.
• Legumes: Legumes, like edamame or green peas, can be cooked and added to salads, stir-fries, or eaten as a snack.

Vegetables

• Bell peppers: Slice and store peppers for quick additions to salads, stir-fries, or snacks.
• Broccoli or cauliflower: You can pre-chop broccoli and cauliflower for quick roasting, steaming, or adding fresh to dishes.
• Zucchini: Zucchini is great for spiralizing for zoodles or slicing for grilling.
• Spinach: Wash and refrigerate or freeze spinach for salads, smoothies, and sautées.
• Carrots: You can peel and slice or julienne carrots for snacks, stir-fries, or salads.

Fruits

• Berries: They can be washed and portioned out for easy snack packs or morning smoothies, oatmeal, and yogurt additions.
• Melons: Pre-cut and store cantaloupe or watermelon for a quick snack or in addition to fruit salads.
• Apples: Slice and store apples with some lemon juice to prevent browning.
• Grapes: Grapes are easy to wash and store for weekly grab-and-go snacks.

Sauces, dressings, and spreads

• Pesto: Easy to make in bulk and store for pasta dishes, sandwiches, or garnishes. The same applies to chimichurri!
• Vinaigrette: Blend or whisk together oil, vinegar, and your favorite seasonings, then keep it on hand for drizzling over salads or cooked veggies. Examples: apple cider vinaigrette!
• Hummus: Blend together cooked chickpeas, tahini, lemon, garlic, and seasonings, then store it for a quick dip, spread, or salad addition.
• Tzatziki: Keep this yogurt-based sauce on hand for dipping or drizzling over grilled meats and veggies.
• Salsa: You can make fresh or jarred salsa for garnishing salads and proteins, or serving as a dip.

How to meal prep for the week

Prepping for an entire week might seem daunting, but with a little organization, it will become part of your normal routine. These are the steps you should follow:

• Plan your menu: Before anything else, decide on the dishes you want to eat throughout the week.
• Inventory check: Go through your pantry and fridge to see what you already have.
• Shopping list: Based on your menu, create a grocery list and stick to it at the store.
• Schedule a prep day: Dedicate a few hours one day for the bulk of your prepping tasks.
• Start with long-cooking items: If you're cooking grains or beans, start them first as they take the longest.
• Chop veggies and proteins: While things are cooking, chop, slice, or dice the veggies and proteins you'll need.
• Assemble meals or ingredients: Depending on your chosen prep method, either portion out entire meals or store ingredients separately.
• Label everything: Especially if freezing, label items with the date and what's inside.
• Store properly: Ensure everything is cooled before storing, and use airtight containers.
• Rotate meals: To avoid getting bored, rotate the meals you've prepped throughout the week. If you made multiple dishes, eat them on alternating days.

How to cut down on cooking time

If you want to reduce the time you spend in the kitchen without compromising the quality of your meals, try implementing some of these tips:

• Prep ingredients: Spend some time on the weekend washing, peeling, and chopping vegetables. Store them in airtight containers for easy access throughout the week.
• Use a pressure cooker or Instant Pot: These devices can considerably reduce the cooking time for dishes that usually take a long time, like stews or braised dishes.
• Plan one-pan or one-pot meals: Recipes that require just one pan or pot typically have fewer steps and require less active cooking time.
• Invest in a food processor: A food processor can chop, slice, dice, and even knead the dough, saving you a lot of manual prep time.
• Opt for quick-cooking proteins: Fish, shrimp, and thin cuts of beef or chicken cook faster than larger or denser cuts, especially ground beef.
• Thaw frozen foods or freezer meals: Instead of spending time thawing foods in the microwave or under running water, plan ahead and move them from the freezer to the fridge the night before.
• Organize your workspace: An organized kitchen and clear counter space can streamline the cooking process and help you work more efficiently.
• Double-up recipes: If you're already cooking a dish, make double the amount and freeze half for a future meal.
• Use pre-made ingredients sparingly: While not always the healthiest option, occasionally using pre-made sauces, broths, or dough can save time.
• Learn to multitask: While pasta boils, sauté veggies. While the meat is in the oven, prepare a salad. Learn to manage multiple tasks simultaneously for efficient cooking.

Best meal prep containers

Now that you know how to meal prep, you’re going to want to invest in some containers that preserve all your hard work! Take a look at some of the best meal prep containers to decide which type might be right for your needs.

Glass containers with airtight lids

• Durable: Glass doesn't stain or retain odors.
• Microwave safe: Can be heated directly in the microwave without concerns about harmful chemicals.

Stainless steel containers

• Lightweight and durable: Ideal for on-the-go meals.
• Eco-friendly: A sustainable alternative to plastic containers.

Compartmentalized containers

• Keep foods separate: Also known as bento box containers, these allow different meal components to remain separate, preventing flavors from mixing.
• Portion control: Helps in keeping a check on portion sizes, especially for those tracking macros.

Silicone zip-top bags

• Space savers: Can be flattened and stored easily.
• Versatile: Great for both liquids and solids and can even be used for sous-vide cooking.

Insulated lunch boxes

• Maintains temperature: Keeps meals warm or cool, which is great for those without access to a microwave or fridge.
• Portable: Typically comes with handles or straps for easy carrying.

How to meal prep for weight loss

Here's how you can optimize a healthy meal prep routine to align with your weight loss goals:

• Prioritize protein: Include lean protein sources like chicken, tofu, legumes, and fish to help you feel full and support muscle retention.
• Control portions: Use meal prep containers to portion out meals and prevent overeating.
• Whole grains: Opt for grains, like quinoa, brown rice, and barley, which are not only nutritious but also keep you satiated.
• Limit processed foods: By prepping meals at home, you control the ingredients and can avoid added sugars, salts, and unhealthy fats.
• Stay hydrated: Pre-fill bottles or jugs of water to ensure you're drinking enough throughout the day.
• Snack smartly: Prepare healthy snacks like cut veggies with hummus, or a handful of nuts to curb hunger between meals.
• Include healthy fats: Incorporate sources of healthy fats like avocados, olives, or chia seeds, which are not only nutritious but also keep you full.
• Diversify your meals: This ensures you get a range of nutrients and don't get bored with your diet.
• Plan for indulgences: If you know you'll want something sweet or savory, prep a healthier version in advance.
• Track your meals: Knowing what you'll be eating in advance can make it easier to log your meals, whether you're using a physical journal or a digital app.

Tips for easy meal prepping on a budget

To keep your wallet in check, remember these essential guidelines when budget meal prepping:

• Plan and shop: Create a weekly menu and stick to a shopping list to avoid impulse purchases.
• Buy in bulk: Purchasing staples like grains, legumes, and spices in bulk can be cheaper in the long run.
• Limit expensive protein sources: Incorporate less expensive protein sources like beans, lentils, and tofu for some of your meals.
• Freeze and store: Take advantage of sales by buying extra and freezing items for later.
• Minimize waste: Use every part of your produce. For example, broccoli stems can be turned into soups or salads.
• Skip pre-cut and processed foods: These are often marked up in price. Instead, take some time to prep these yourself.
• Cook once, eat twice: Make larger portions of meals that can be eaten over multiple days to save time and resources.

FAQs

HOW MANY TIMES PER WEEK SHOULD I MEAL PREP?

Ideally, you should meal prep once or twice a week to ensure freshness and variety in meals.

What day is best for meal prep?

Sunday is popular for meal prep as it allows for planning meals ahead of the typical workweek.

What is the difference between meal prep and food prep?

Meal prep refers to preparing whole meals in advance, while food prep involves getting individual ingredients ready for cooking.

Should meal prep go in the fridge or freezer?

Store your meal prep meals in the fridge if you’ll be consuming them within 3-5 days. Otherwise, use the freezer for longer storage.

Meal Prep Formulas

Each formula varies according to the type of diet or menu you want to prepare:

• Healthy: Lean protein + High-fiber carb (grain or legume) + Vegetable + Healthy fat
• Keto: Protein + Low-Starchy Vegetables + Fat
• Vegetarian: Plant-based protein (legumes) + Carb (grain) + Vegetable + Fat
• Paleo: Protein + Carbs (Starchy vegetables) + Vegetables (non-starchy) + Fat

NOTE: You may use sauces, nuts, and seeds as types of fats. They make great options to easily alter a meal or make it more interesting and nutritious.

How long do my meal preps stay “good?”

The longevity of your meal preps largely depends on where you store them and the type of ingredients used. However, here are some general timelines:

• Fridge: Most meal preps stored in the refrigerator remain fresh for 3-5 days. Foods high in moisture or lightly cooked might have a shorter shelf life. It’s important to note that your fridge's temperature should be below 40 F to prevent bacterial growth.
• Freezer: If you're planning to eat your meal preps much later, they should be frozen. When properly stored, they can last for 2-3 months. However, while freezing can preserve food safety, the quality in terms of texture and flavor will degrade over time.

Some Meal Prep Ideas

Here are a few ideas on how to meal prep for the week, including breakfast, lunch, healthy dinners, and snacks. 

1. 21 high-protein meal preps for lunches
2. Chicken noodle soup
3. Keto egg muffins
4. Starbucks egg bites
5. Air fryer chicken thighs
6. Instant Pot ground beef
7. Mediterranean cucumber chickpea salad
8. Hard-boiled eggs
9. Caprese pasta salad recipe
10. Basmati rice recipe
11. Mushroom curry recipe
12. Black beans recipe
13. Chicken fajitas recipe
14. Lentil soup recipe
15. Oatmeal breakfast cookies
16. Protein overnight oats recipe
17. Cookie Dough Protein Balls
18. Protein Cookie Dough
19. Healthy Homemade Energy Bars
20. Mango coconut chia pudding
21. Chocolate chia pudding recipe
22. Banana chia pudding recipe

 

PIN AND ENJOY!