The way to Meal Prep for the Week: A Newbie’s Information

Meal prepping is among the hottest developments for house cooks. And rightfully so – it’s a complete game-changer for managing your food plan! 

When you’re seeking to enhance your well being, save money and time, scale back meals waste, and have your meals for the week prepared in in the future, 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 you must get began with making a full week of meals from meal prepping.


What Is Meal Prepping?

Meal prepping is solely cooking meals or elements of meals forward of time. Sometimes 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 means that you can resolve 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. 


What Are the Advantages of Meal Prepping?

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

  1. You’ll enhance the standard and number of your food plan.
  2. You’re extra prone to attain your dietary targets.
  3. You’ll forestall overeating.
  4. You’ll change into extra knowledgeable about diet.
  5. You’ll drop pounds and forestall weight problems.
  6. You’ll lower your expenses.
  7. You’ll save time.
  8. You’ll scale back meals waste.
  9. You’ll enhance your emotional and psychological well being.

Whether or not you’re seeking to drop pounds, bulk up, or make life simpler, meal prepping may also help.


What Are the Finest Meals for Meal Prep?

The very best meals to meal prep:

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

When you don’t like a selected meals, cooking it in bulk might be not the very best thought. Concentrate on easy recipes that you just really feel snug cooking. In actual fact, a good 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
  • Fat: salad dressing, avocados

When grocery purchasing, purchase contemporary, frozen, and canned meals, so you’ve got a spread. Shopping for in bulk may also show you how to 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, in the event you really feel such as you’re investing in new objects to get began, maintain onto them for subsequent week! Meal prepping builds to save lots of you increasingly more money and time because the weeks go by.


What Instruments and Provides Do You Want?

When you’re simply beginning meal prep, preserve it easy. All you must give meal prepping a strive is your fundamental cooking tools and a few high quality storage containers

As meal prepping turns into a part of your weekly routine, listed here are a number of objects that make meal prepping simple peasy. 

  • A sheet pan for all-in-one sheet-pan meals and for roasting greens 
  • High quality knives for chopping meat and veggies
  • Silicone baking mats for roasting and baking
  • Giant pots and pans for batch cooking
  • A chopping board for chopping meat and veggies
  • Meat thermometer for straightforward meat cooking
  • Plastic containers and glass meal prep containers in a number of sizes to prep and retailer your meals

When you really feel actually snug within the kitchen and wish to put money into some useful home equipment, listed here are a number of pricier objects which might be value contemplating. Once more, these are NOT required to get began. However in the event you’re seeking to degree up or you probably have these home equipment already, they’ll undoubtedly make prepping simpler.

  • Air fryer
  • Immediate pot
  • Second freezer

Relating to meal prep for rookies, preserve it easy and begin with what you’ve got. This pastime can actually develop over time. However to get began, give attention to establishing a meal prep routine with the objects at the moment in your kitchen. 


The way to Prepare dinner Meals for a Week?

Begin SMALL. That is so essential. Meal prepping could be a way of life change, and in the event you tackle an excessive amount of too shortly, 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 number of meals forward of time, strive tackling a full week of meals. Many meal preppers develop a routine of solely cooking a couple of 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 might be simple to prepare dinner, style good reheated, and you’ll prepare dinner in bulk. Most individuals meal prep over the weekend, however the objective is to discover a day that’s handy for your schedule. Plan on a number of hours within the kitchen. 

As a newbie, it’s an important thought to repeat the identical meal a number of occasions all through the week. This offers 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. 

When you’re eager to depend energy, you’ll be able to map all of that element out for every meal when you create your plan. Meal prepping may be very profitable with out specializing in calorie depend, however the great thing about meal prepping is which you could fully customise it to your personal 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 crucial first step to getting you prepared for cooking.


Step 2: Store

Earlier than you head out to the grocery retailer, verify your fridge, freezer, and pantry for objects you have already got. Then make a purchasing record to fill within the gaps.

One of many advantages of meal prepping is eliminating these mid-week grocery runs. When you plan effectively, it is best to be capable of 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 objects in bulk – particularly once they’re on sale.


Step 3: Prepare dinner

Put together meals in response to the recipe. When you’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 strategies. The Fit Men Cook Youtube channel is a good way to have help within the kitchen as you get began!

The place doable, batch prepare dinner substances. It’s also possible to chop veggies and fruits for straightforward snacking all through the week. As a newbie, persist with just some recipes at a time so cooking doesn’t change into sophisticated. When you’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 in the event you plan on popping the meal straight into the microwave later within the week. Be sure that 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 advocate portioning out your meals into particular person containers instantly. The buffet fashion of meal prepping dirties extra dishes and takes away a few of the comfort of the grab-and-go meal. To maximise the good thing about 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 sophisticated, it simply takes a little bit of planning forward. When you’re able to make meal prep give you the results you want, get began with these standard recipes!

Meal Prep FAQ

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 in the event you’re storing meals that can have to be reheated later within the week, contemplate that when deciding on your container.

Which Days are Finest for Meal Prep?

The very best days for meal prep are the times that give you the results you want! Most preppers are inclined to prepare dinner on the weekend after which once more midweek. So a Saturday-Wednesday combo can be match to maintain your fridge stocked with goodness. When you don’t wish to prepare dinner a number of occasions, contemplate freezing parts of your meal prep for longer storage.

How Do You Determine Out Portion Measurement?

This will likely take a little bit of trial and error. Your parts will rely in your physique dimension, physique kind, 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 have to depend energy to attain your well being targets with meal prep. When you get right into a rhythm, it is best to be capable of eyeball portion sizes inside your containers. Once more, simply experiment and discover what works for you.

How Do You Reheat Meal Prep?

Away from house, be at liberty to pop your container within the microwave. Some meals reheat higher than others, however a minute or two within the microwave ought to be all you must carry your meal again to life. If you’re at house, 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 house as effectively.

What are In a single day Oats?

Probably the most standard breakfast meal prep meals is in a single day oats. When you’re an oatmeal fan, it’s like common oatmeal. The primary distinction is that the oats take in liquid in a single day as an alternative of cooking. We favor bulk cooking our oats with this protein oats instantaneous pot recipe, although. Give each strategies a try to see what you like.

How Lengthy Does it Take to Meal Prep?

This depends upon what number of meals you’re making and the way many individuals you’re cooking for. Per 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 Identical Meals?

Completely! Repeating meals is handy, but when that bores you then don’t do it. You can also make a number of particular person meals forward of time and nonetheless expertise the advantages of meal prepping. It’s possible you’ll wish 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.


Meal Prep Recipes to Get Began

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 foremost substances in lots of wholesome meals. This recipe packs a flavorful punch that tastes nice whereas protecting you full. When you’re seeking to batch prepare dinner a meal which you could 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 number of extra days, you in all probability have what you want for this meal readily available. When you don’t wish 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 record for this yr.

Straightforward Coconut Fish

When you haven’t tried cooking with fish earlier than, this can be 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 scale back the fishy scent. 

Pr-Oat-Ein Breakfast Cookies

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

You now have all the things you must meal prep! 

Bear in mind:

  1. Begin small – experiment with prepping a single meal or two utilizing recipes you’re already acquainted with.
  2. Prepare dinner meals you’ll take pleasure in – you’re extra prone to keep on with any food plan change if the meals tastes nice!
  3. Begin with a plan – understanding what you wish to eat and ensuring you’ve got the substances will prevent a number of journeys to the shop.
  4. Batch meals – eat the identical meal a number of occasions 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 quite a lot of enjoyable.

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