How To Meal Prep (Information For The Inexperienced persons)

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

This sensible meal-planning technique is especially common amongst busy individuals. You may save time and cash by prepping your meals forward of time. 

So in case you’re able to stage up your meal prep and get rid of 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 seems like – prepping a meal. However as an alternative of prepping the whole 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 totally different sorts of meal prepping – every with its personal benefits and downsides. 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-reduction plan, discover which model of meal prep works greatest for YOU and YOUR targets.


Meal prepping can match any recipe or schedule. 

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

Individually Portioned Meals 

Totally-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 supper time and also you’re able to eat. It is 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 if you’re hungry. Contemplate individually portioned meals for weight reduction targets. 

Buffet Model Prep

Some cooks favor 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 you could combine and match for simple meals. When you don’t thoughts some repeat substances all through the week, it is a nice choice to cut 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 firstly of the week. You may mix these substances into many various fast and straightforward 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 gadgets like this to cut back cooking time later.

Raw Freezer Meals

When you like to make use of your sluggish cooker or have a household to feed, this technique is for you. Sometimes, freezer meals use recipes which might be easy and can help you put all (or most) substances straight right into a crock pot or prompt pot. So if you make these recipes upfront, they’re simple to prep by placing the entire 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 available. Though you do want to recollect to get the meal cooking early within the day, pulling these baggage 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

When you’re working with lots of contemporary produce, typically washing and slicing the produce can take twice so long as cooking. When you like your candy potato fries proper out of the oven, you might not wish to prepare dinner them days upfront. However taking a minute over the weekend to wash and lower your produce can actually pace up your weeknight cooking. 

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


The comfort of ready-to-go meals throughout 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 acquire journey. 

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


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

1. Know your targets.

Meal prepping is a software that can assist you obtain quite a lot of targets. Realizing your targets for meal prep will assist information you in choosing recipes and cooking strategies that make meal prepping actually be just right for you. 

Some targets to contemplate are:

  • Handy weekday meals
  • Enhance vitamin
  • Shed pounds
  • Construct muscle
  • Scale back physique fats
  • Lower your expenses

Write down your targets and hold 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 wish to resolve which meal prep technique you’ll use for every meal. Have in mind any occasions in your schedule that impression mealtime. When you plan to eat out with associates or have to work late a number of nights, make certain your plan accounts for these wants. 

This step may be the toughest half for some individuals, particularly for many who don’t usually 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 them makes this step simple.

3. Go grocery procuring.

After you might have a plan in place, check out your fridge, freezer, and pantry to see what you might want to purchase. Make a listing and head to the shop for what you want. When 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 might probably additionally offer you 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. Buying in bulk and searching for gross sales helps take the sting off of huge grocery runs. Even when the preliminary invoice appears greater than typical, it can save you cash in your general month-to-month meals prices. 

4. Make the meals. 

Prep or prepare dinner the meals in accordance with the recipes you’ve chosen. Search for methods to avoid wasting time by batch-cooking substances for a number of meals. When 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 option 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 may portion out particular person meals right into a bento field or fill freezer baggage with raw substances. Then pop them within the fridge or freezer. 

Meal prepping doesn’t must be a giant course of or require a whole day within the kitchen every week. The hot button is to search out what works for YOU. Once more, consider your targets. Determine what’s going to aid you attain these targets 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 comfy cooking. 


You may 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.

When you’re planning to prep and retailer fully-cooked meals, make certain your meals can maintain as much as a reheat. When 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 contemplate 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 you could eat chilly. Or make certain all meals saved in the identical container can face up to a high-heat zap within the microwave. When you’re consuming at house, you’ll have extra flexibility to reheat gadgets individually utilizing the range and oven. 


The standard of your meals storage container is vital. Be certain your container is hermetic to maintain meals contemporary longer.

Choose the precise container on your reheating wants. Don’t use a stainless-steel container in case 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 sorts to fulfill your entire wants.

Listed below are some suggestions to remember 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: When you plan to retailer within the freezer, make certain the container is labeled as freezer secure. Extensive-mouth mason jars freeze nicely however be sure you go away some area on the high for the meals to broaden when it freezes.
  • Compartmentalized: Particular person compartments for various meals are an effective way to retailer a number of gadgets in a single field. 

Buying containers that stack nicely in your fridge and lunch bag will aid you maximize your area. 


When you’re struggling to eat a high quality breakfast every day due to the push of the morning, having grab-and-go breakfasts prepared for you is the best way 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 tug from the fridge or freezer. Making a triple batch of those tasty poppers and storing them within the freezer will provide 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 hold 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 – When 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 hold 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 on daily basis to have an important 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 hold 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. When you haven’t experimented with Cauliflower rice, that is the recipe to offer it a strive!

Candy Potato Risotto – All of us love heat, do-it-yourself consolation meals. This matches 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 may eat this meal chilly or reheat, making it the right meal prep to have available for busy nights. With nice lean protein and veggies combined 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 house, 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 – When you’re a fan of soup, give this one a strive. It is a easy, one-pot meal that even newbie cooks can really feel comfy 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 you might want to get began with meal prepping. It’s simple, enjoyable, wholesome, and saves you money and time. What extra do you want? Observe the straightforward step-by-step course of above and discover some scrumptious recipes to strive. You’ll be a grasp meal prepper earlier than you realize it! 


Hey, I am Kevin

My identify is Kevin. My life modified once I realized that wholesome residing is a lifelong journey, primarily gained by having a well-balanced weight-reduction plan and sustaining an lively way of life.

By experimenting within the kitchen and sharing my meals on Tumblr, I realized wholesome consuming just isn’t boring! By making a couple of changes to my favourite meals, I may design a weight-reduction plan that would assist me obtain my wellness targets whereas satisfying my need for BANGIN meals! 😅 Now I attempt to assist individuals all over the world notice that very same stage of freedom in consuming no matter finances. Welcome, let’s #DemocratizeWellness collectively!