How To Meal Prep For The Week: A Newbie’s Information

Meal prepping is without doubt one of the hottest developments for dwelling cooks. And rightfully so – it’s a complete game-changer for managing your food regimen! 

When you’re trying 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 best way 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 data you might want to get began with making a full week of meals from meal prepping.


Meal prepping is solely cooking meals or elements of meals forward of time. Usually 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 determine what number of energy or what dietary worth goes into every meal. Most meal preppers will batch cook dinner 3-7 days of meals at a time. 


There are SO many advantages to meal prepping. Listed here are among the prime causes to hitch the meal-prepping craze.

  1. You’ll enhance the standard and number of your food regimen.
  2. You’re extra prone to attain your dietary objectives.
  3. You’ll stop overeating.
  4. You’ll turn out to be extra knowledgeable about diet.
  5. You’ll shed some pounds and forestall weight problems.
  6. You’ll get monetary savings.
  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 trying to shed some pounds, bulk up, or make life simpler, meal prepping may help.


The very best meals to meal prep:

  • Retailer and reheat nicely
  • 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 most effective thought. Concentrate on easy recipes that you simply really feel comfy cooking. In reality, a good way to begin 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 components:

  • Entire 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

When grocery buying, purchase recent, frozen, and canned meals, so you might have a spread. Shopping for in bulk may also aid you get monetary savings.

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, for those who 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.


When you’re simply beginning meal prep, maintain it easy. All you might want to give meal prepping a strive is your fundamental cooking gear 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. 

  • sheet pan for all-in-one sheet-pan meals and for roasting greens 
  • High quality knives for reducing meat and veggies
  • Silicone baking mats for roasting and baking
  • Giant pots and pans for batch cooking
  • reducing board for reducing meat and veggies
  • Meat thermometer for simple 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 comfy within the kitchen and need to spend money on some useful home equipment, listed here are a number of pricier objects which are price contemplating. Once more, these are NOT required to get began. However for those who’re trying to stage up or when you’ve got these home equipment already, they’ll undoubtedly make prepping simpler.

  • Air fryer
  • Prompt pot
  • Second freezer

On the subject of meal prep for inexperienced persons, maintain it easy and begin with what you might have. This interest can definitely develop over time. However to get began, deal with establishing a meal prep routine with the objects at present in your kitchen. 


Begin SMALL. That is so necessary. Meal prepping generally is a way of life change, and for those who tackle an excessive amount of too shortly, you’ll possible lose motivation.

Start by doubling a recipe, making a big breakfast casserole to final all through the week, or individually portioning every 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 few times every 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 are simple to cook dinner, style good reheated, and you’ll cook 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 excellent 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 possibly can map all of that element out for every meal when you create your plan. Meal prepping could be very profitable with out specializing in calorie depend, however the fantastic thing about meal prepping is which you could utterly customise it to your individual objectives and preferences!

So, whether or not you pull out a pencil and paper otherwise you maintain your plan in a spreadsheet, detailing the what and when is a vital first step to getting you prepared for cooking.

Step 2: Store

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

One of many advantages of meal prepping is eliminating these mid-week grocery runs. When you plan nicely, it’s best to be capable to seize all the things you want in a single cease. For one more good thing about meal prep, you’ll get monetary savings by shopping for objects in bulk – particularly once they’re on sale.

Step 3: Cook dinner

Put together meals in keeping with 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 potential, batch cook dinner components. You may as well chop veggies and fruits for simple snacking all through the week. As a newbie, stick with just some recipes at a time so cooking doesn’t turn out to be sophisticated. When you’re spending greater than 2-3 hours within the kitchen, then it’s time to simplify your menu. 

Step 4: Retailer

Bundle up your meals for the fridge and freezer. Keep in mind to make use of microwave-safe containers for those who plan on popping the meal straight into the microwave later within the week. Be sure that your containers are hermetic to maintain your meals recent 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 immediately. The buffet type of meal prepping dirties extra dishes and takes away among the comfort of the grab-and-go meal. To maximise the advantage of 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!


Lingering questions? Listed here are solutions to the ceaselessly requested questions on meal prep that can assist 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 right down to room temperature after which portion meals out into hermetic containers. Glass, plastic, and steel containers are all nice for meal prep. However for those who’re storing meals that may have to be reheated later within the week, think about 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 cook dinner on the weekend after which once more midweek. So a Saturday-Wednesday combo can be an excellent match to maintain your fridge stocked with goodness. When you don’t need to cook dinner a number of occasions, think about freezing parts of your meal prep for longer storage.

How Do You Determine Out Portion Measurement?

This may occasionally take a little bit of trial and error. Your parts will rely in your physique measurement, physique sort, and well being objectives. As soon as you determine how a lot meals you want, deal with the ratios: 1 half protein, 1 half carb, 4 elements fruits and veggies. You do NOT must depend energy to realize your well being objectives with meal prep. When you get right into a rhythm, it’s best to be capable to eyeball portion sizes inside your containers. Once more, simply experiment and discover what works for you.

How Do You Reheat Meal Prep?

Away from dwelling, be at liberty to pop your container within the microwave. Some meals reheat higher than others, however a minute or two within the microwave must be all you might want to deliver your meal again to life. Whenever you’re at dwelling, 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 dwelling as nicely.

What are In a single day Oats?

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

How Lengthy Does it Take to Meal Prep?

This is determined by 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 Need 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. Chances are you’ll need to use the freezer extra in your meal prep routine so you possibly can nonetheless batch cook dinner and eat it at a later date as an alternative of on back-to-back days.


Listed here 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 day without work 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 complete week.

World’s Tastiest Hen, Brown Rice & Broccoli

Hen, brown rice, and broccoli are most important components in lots of wholesome meals. This recipe packs a flavorful punch that tastes nice whereas holding you full. When you’re trying to batch cook 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 possibly can’t make it to the shop for a number of extra days, you most likely have what you want for this meal available. When you don’t need 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 listing for this yr.

Straightforward Coconut Fish

When you haven’t tried cooking with fish earlier than, it is a nice recipe to get you began. Fish is a wonderful 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 help you curb your candy tooth. In addition they freeze nice, so you can also make giant batches.

You now have all the things you might want to meal prep! 

Keep in mind:

  1. Begin small – experiment with prepping a single meal or two utilizing recipes you’re already accustomed to.
  2. Cook dinner meals you’ll get pleasure from – you’re extra prone to follow any food regimen change if the meals tastes nice!
  3. Begin with a plan – figuring out what you need to eat and ensuring you might have the components will prevent a number of journeys to the shop.
  4. Batch meals – eat the identical meal a number of occasions every 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 expertise within the kitchen is a number of enjoyable.

For extra meal prep ideas and recipes, take a look at our meals weblog at


Hey, I am Kevin

My identify is Kevin. My life modified after I realized that wholesome dwelling is a lifelong journey, primarily gained by having a well-balanced food regimen and sustaining an energetic way of life.

By experimenting within the kitchen and sharing my meals on Tumblr, I discovered wholesome consuming will not be boring! By making a number of changes to my favourite meals, I may design a food regimen that would assist me obtain my wellness objectives whereas satisfying my want for BANGIN meals! 😅 Now I attempt to assist individuals around the globe notice that very same stage of freedom in consuming no matter finances. Welcome, let’s #DemocratizeWellness collectively!