How To Meal Prep (Information For The Inexperienced persons)

Many meals tendencies come and go, however meal prepping is greater than a pattern. With meal prepping and meal supply kits rising in reputation over the past 20 years, meal prepping is now a lifestyle for many individuals.

This good meal-planning technique is especially fashionable amongst busy individuals. You’ll be able to save time and cash by prepping your meals forward of time. 

So for those who’re able to stage up your meal prep and remove the every day stress of “What ought to I make for dinner?” then meal prepping is for you!

Listed here are some meal prep concepts to get you began. 


Meal prepping is simply what it appears like – prepping a meal. However as an alternative of prepping the complete meal proper earlier than consuming, you prep not less than 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 drawbacks. Your meal prep mantra ought to at all times be: “Do what’s proper for ME.” So whether or not you’re hoping to release time in your weeknights, cut back meals waste, or higher handle your eating regimen, discover which model of meal prep works greatest for YOU and YOUR targets.


Meal prepping can match any recipe or schedule. 

These several types of weekly meal prep choices provide the flexibility you want on your eating regimen and life-style:

Individually Portioned Meals 

Totally-cooked meals, usually together with lean protein, complicated 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. This can be 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 while you’re hungry. Contemplate individually portioned meals for weight reduction targets. 

Buffet Fashion Prep

Some cooks want to have elements able to go for quite a lot of meals. Buffet-style prep does simply that by bulk-cooking a number of elements you can combine and match for straightforward meals. For those who don’t thoughts some repeat elements all through the week, this can be 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 hen breasts, rice, and veggies at the start of the week. You’ll be able to mix these elements into many various fast and simple 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 usually 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 provides 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

For those who like to make use of your gradual cooker or have a household to feed, this technique is for you. Usually, freezer meals use recipes which might be easy and let you put all (or most) elements straight right into a crock pot or immediate pot. So while you make these recipes upfront, they’re straightforward to prep by placing the entire elements 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

For those who’re working with a variety of contemporary produce, typically washing and slicing the produce can take twice so long as cooking. For those who like your candy potato fries proper out of the oven, chances are you’ll not wish to prepare dinner them days upfront. However taking a minute over the weekend to wash and reduce 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 plain! 


The comfort of ready-to-go meals in the course of the week is obvious, however do you know there are various 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 help you in your weight reduction or weight acquire journey. 

Try extra particulars on the advantages of meal prepping right here. 


Prepared to start out? Right here’s a straightforward step-by-step information to meal prepping for novices. 

1. Know your targets.

Meal prepping is a instrument that will help you obtain quite a lot of targets. Figuring out your targets for meal prep will assist information you in selecting recipes and cooking strategies that make meal prepping actually be just right for you. 

Some targets to think about are:

  • Handy weekday meals
  • Enhance vitamin
  • Shed weight
  • Construct muscle
  • Scale back physique fats
  • Get monetary savings

Write down your targets and maintain them in thoughts for the following 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. Take into accout any occasions in your schedule that impression mealtime. For those who plan to eat out with buddies or have to work late a number of nights, ensure that your plan accounts for these wants. 

This step will be the toughest half for some individuals, particularly for many who don’t usually make a weekly menu. However the wonderful thing about these plans is you’ll be able to reuse them sooner or later. So after getting a number of menus in place, rotating by them makes this step straightforward.

3. Go grocery procuring.

After you could have a plan in place, check out your fridge, freezer, and pantry to see what you might want to purchase. Make an inventory and head to the shop for what you want. For those who’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 additionally provide you with 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. Most 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 on the lookout for gross sales helps take the sting off of enormous grocery runs. Even when the preliminary invoice appears larger than ordinary, it can save you cash in your general month-to-month meals prices. 

4. Make the meals. 

Prep or prepare dinner the meals in keeping with the recipes you’ve chosen. Search for methods to save lots of time by batch-cooking elements for a number of meals. For those who’re making freezer meals, take into account 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’ll be able to portion out particular person meals right into a bento field or fill freezer baggage with raw elements. Then pop them within the fridge or freezer. 

Meal prepping doesn’t must be an enormous course of or require a whole day within the kitchen every week. The bottom line is to seek out what works for YOU. Once more, consider your targets. Determine what’s going to show you how to 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 snug cooking. 


You’ll be able to 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.

For those who’re planning to prep and retailer fully-cooked meals, ensure that your meals can maintain as much as a reheat. For those who’re prepping produce, take into account how far upfront you’re prepping and whether or not the produce will spoil extra rapidly after it’s prepped.

Listed here are some meals to think about in your meal prep:

  • Lean proteins: Rooster, 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 (bear 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 can eat chilly. Or ensure that all meals saved in the identical container can stand up to a high-heat zap within the microwave. For those who’re consuming at residence, you’ll have extra flexibility to reheat gadgets individually utilizing the range and oven. 


The standard of your meals storage container is necessary. Be sure your container is hermetic to maintain meals contemporary longer.

Decide the correct container on your reheating wants. Don’t use a chrome steel container for those who plan on going straight from the fridge to the microwave. 

It’s a good suggestion to have quite a lot of sizes and container varieties to fulfill your entire wants.

Listed here are some suggestions to remember as you choose a container.

  • Microwavable: BPA-free containers are the best choice on this class. These are safer than the usual plastic container. Search for glassware or silicone.
  • Freezer pleasant: For those who plan to retailer within the freezer, ensure that the container is labeled as freezer protected. Vast-mouth mason jars freeze nicely however be sure you depart some house on the prime for the meals to broaden when it freezes.
  • Compartmentalized: Particular person compartments for various meals are a good way to retailer a number of gadgets in a single field. 

Buying containers that stack nicely in your fridge and lunch bag will show you how to maximize your house. 


For those who’re struggling to eat a top quality breakfast every day because of the push of the morning, having grab-and-go breakfasts prepared for you is the best way to go! Listed here are a number 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 a good 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 drag from the fridge or freezer. Making a triple batch of those tasty poppers and storing them within the freezer gives you breakfast for weeks. After they quiet 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 maintain 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 – For those who’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, this can be a keto-friendly recipe that may maintain you full all morning.

For extra breakfast inspo, take a look at these 16 Wholesome Breakfast Meal Prep Concepts For Busy Mornings.



Make your folks within the workplace jealous with these lunch field meals. You don’t want to harm your funds by consuming out day-after-day to have an awesome mid-day meal.

Lunchbox: Mandarin Ginger Cashew Barley Grain Bowl – If reheating isn’t an choice for you, this can be a nice chilly lunch to meal prep. Utilizing a chrome steel lunchbox will assist maintain 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. For those who haven’t experimented with Cauliflower rice, that is the recipe to present 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, take a look at Plant, Rooster & Seafood Meal Prep.


Meal Prep Quickie: Turkey & Squash Combine – You’ll be able to eat this meal chilly or reheat, making it the right meal prep to have available for busy nights. With nice lean protein and veggies blended in, this meal is straightforward and satisfying for anybody new to meal prepping.

Teriyaki Brussels Sprouts & Grains Meal Prep With Salmon – After an extended day away from residence, 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 Rooster Chili Meal Prep – For those who’re a fan of soup, give this one a strive. This can be a easy, one-pot meal that even newbie cooks can really feel snug making. Grabbing a rotisserie hen from the shop cuts down on cooking time and provides taste.

For extra dinner inspo, take a look at How To Meal Prep Rooster 2 Methods.


You now have every little thing you might want to get began with meal prepping. It’s straightforward, enjoyable, wholesome, and saves you money and time. What extra do you want? Observe the easy step-by-step course of above and discover some scrumptious recipes to strive. You’ll be a grasp meal prepper earlier than you recognize it! 


Hey, I am Kevin

My identify is Kevin. My life modified once I realized that wholesome dwelling is a lifelong journey, primarily received by having a well-balanced eating regimen and sustaining an energetic life-style.

By experimenting within the kitchen and sharing my meals on Tumblr, I realized wholesome consuming will not be boring! By making a number of changes to my favourite meals, I might design a eating regimen that might assist me obtain my wellness targets whereas satisfying my need for BANGIN meals! 😅 Now I attempt to assist individuals world wide notice that very same stage of freedom in consuming no matter funds. Welcome, let’s #DemocratizeWellness collectively!