How to meal prep for beginners: A step-by-step guide

Meal prepping is the practice of making meals or dishes in advance. Doing this helps you decide what you’ll eat ahead of time, which often leads to healthier food choices in the long run.

This approach is a favorite among people with hectic schedules because it’s a real time-saver.

Having meals ready to go can help you control how much you eat and make it easier to stick to your nutrition goals. You’re less likely to opt for fast food or frozen meals when you’re super busy or just too tired. Planning in advance usually translates to healthier eating habits.

What is your main goal?

Lose weight

Gain muscles

Eat healthy

Explore new cuisines

Contrary to popular belief, meal prepping doesn’t mean you have to spend your entire Sunday cooking for the upcoming week. You can adapt it to fit your lifestyle and schedule.

Next, we’ll go over some key concepts of meal prepping and simplify the process into manageable steps.

In this article

Various approaches to meal prepping

You might think meal prepping requires spending your whole Sunday in the kitchen, but that’s not the case. There are different methods to suit everyone’s lifestyle.

Popular approaches to meal prepping include:

Make-ahead meals: These are complete meals you cook ahead of time, store in the fridge, and heat up when it’s mealtime. This is super convenient for dinner.
Batch cooking: This involves making a large amount of a single dish, dividing it into individual servings, and freezing them for future meals. These are great as warm lunches or dinners.
Portioned meals: Here, you prepare and divide meals into single servings that you keep in the fridge for the next few days. This is ideal for grab-and-go lunches.
Pre-cut ingredients: Prepping individual ingredients to be used later can make cooking quicker and easier when it’s time to make your meal.

The best method for you depends on your own needs and daily schedule.

For example, if mornings are hectic, consider make-ahead breakfasts. If evenings are your busy time, having batch-cooked meals in the freezer can be a lifesaver.

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Feel free to mix and match these methods according to what works best for you. Start with the one that appeals most to you, and experiment from there to find your perfect fit.

Summary: Meal prepping can be tailored to fit your lifestyle, whether you prefer make-ahead meals, batch cooking, individually portioned meals, or pre-cut ingredients.

Choosing the right amount and variety of dishes

Deciding how many meals to prepare and what to include can be a bit challenging.

A good starting point is to identify which meals you want to focus on and which meal-prepping style fits your lifestyle best. Then, take a look at your calendar to figure out how many breakfasts, lunches, and dinners you’ll need for the week ahead.

Don’t forget to account for meals out—like dates, brunches with friends, or business dinners.

Start with a few familiar recipes to make the transition to meal-prepping easier. But be cautious about sticking to just one dish for the entire week, as that can get boring and won’t give you a full range of nutrients.

Aim for a mix of dishes that include different veggies, protein sources, and complex carbs like brown rice, quinoa, or sweet potatoes. You might also consider throwing in a vegetarian or vegan meal for added variety.

Summary: The number of meals you prep will depend on your specific needs and schedule. Variety is crucial for getting all the nutrients your body needs.

How to spend less time in the kitchen when meal-prepping

Not many people want to spend a long time cooking, especially when the whole point of meal prepping is to save time. Here are some ways to make your kitchen time more efficient.

Stick to a regular routine

Being consistent with your meal-prepping schedule will make the process a lot smoother. Decide on set days and times for grocery shopping and meal preparation.

For example, you might use Sunday mornings for buying your groceries and preparing your meals. Alternatively, Monday nights could be dedicated to making lunches for the week.

The key is to find a schedule that meshes with your life. Consistency helps take the guesswork out of meal prep and frees your mind for other things.

Choose a smart mix of dishes

Selecting the right mix of recipes can make you more efficient in the kitchen. Aim for dishes that use different cooking methods so you’re not tied up waiting for one appliance.

If all your meals need the oven, you’re going to be waiting around a lot. Try to pick one oven-based recipe, and no more than two that require the stovetop at the same time. For example, you could prepare baked potatoes in the oven, a stir-fry on the stovetop, and a pot of soup.

Supplement these with no-cook options like sandwiches or salads to round out your meal prep.

Plan your cooking flow

A well-organized cooking sequence can save you tons of time. Start with the meal that takes the longest to cook, like a soup or an oven dish. While that’s cooking, you can work on other dishes.

Leave no-cook items like salads or cold sandwiches for last, as these can be assembled while your other meals are cooking.

To make things even more efficient, look at the ingredients for all your recipes before starting. If multiple dishes need the same prep—like chopped onions or sliced peppers—do all that chopping at once.

For additional time-savings, make use of automated kitchen gadgets like rice cookers or slow cookers.

Make a focused shopping list

A grocery list that’s organized by store sections can cut your shopping time in half. This keeps you from having to backtrack through aisles you’ve already visited.

Also, try to limit your grocery trips to once a week. Consider using a grocery delivery service to save even more time.

Summary: To make your meal prep more time-efficient, maintain a steady schedule, choose a balanced mix of recipes, and carefully plan your cooking sequence. Don’t overlook the importance of a well-organized shopping list.

Maximizing shelf life: Smart storage strategies

When meal prepping, using the right storage containers can enhance the longevity and taste of your meals, helping you get the most out of your efforts.

Here’s what to look for:

Use airtight containers for prepped ingredients: Containers that are airtight, such as washable, reusable silicone baggies or stainless steel canisters, will keep foods like chopped veggies or marinated proteins fresher for longer.
Choose BPA-free and microwavable containers: When considering the health impact of your containers, BPA-free options like Pyrex glassware or collapsible silicone containers are both safer and more convenient for reheating.
Utilize freezer-safe options: To minimize freezer burn and nutrient loss, opt for containers that are designed for freezer storage. Wide-mouth mason jars are a good choice—just be sure to leave space for food to expand as it freezes.
Consider leak-proof, compartmentalized containers: For meals that need to keep wet and dry ingredients separate until the last minute—like a salad with dressing or a deconstructed sandwich—a bento lunch box might be the ideal solution.

Containers that are stackable or of similar shape can help you make the most of your storage space, whether in the fridge, freezer, or your lunch bag.

Summary: The right type of storage container can play a significant role in how long your prepped meals last, as well as their taste and nutritional value. Always choose containers that fit the needs of the food you’re storing.

Keeping it safe: Food safety essentials

Ensuring that you are storing and reheating your meals correctly is crucial for preventing foodborne illnesses, which affect millions of Americans annually.

Temperature checks: Make sure your fridge is set at or below 40°F (5°C) and your freezer at 0°F (-18°C) or lower.
Rapid cooling: Always place cooked meals in the refrigerator within two hours of cooking. To speed up the cooling process, use shallow storage containers.
Mind the shelf life: Fresh meat, poultry, and fish should be cooked within two days of buying, while red meats can last 3–5 days. Store these items on the bottom shelf of your fridge to prevent cross-contamination.
Correct cooking temperatures: Meat should be cooked to a minimum internal temperature of 165°F (75°C) to effectively kill harmful bacteria.
Safe thawing practices: Always thaw frozen items in the refrigerator. For quicker thawing, you can submerge the item in cold water, changing the water every half-hour.
Single reheating: You should only reheat defrosted food once to minimize the risk of foodborne illness.
Reheat to the right temperature: Always reheat your meals to 165°F (75°C) and consume them within 24 hours of defrosting.
Label and date: Labeling your food with a “best by” date ensures you consume it within a safe time frame.
Consume within safe time frames: As a general rule, meals stored in the refrigerator should be eaten within 3–4 days, and frozen meals should be consumed within 3–6 months.

Summary: Adhering to government-approved food safety guidelines ensures your meals are not only tasty but also safe to eat. Be mindful of proper storage and reheating temperatures, and always pay attention to food’s shelf life.

How to easily meal prep for the week

Making meals for the entire week may seem overwhelming if you’re new to it, but it’s actually pretty simple.

Here’s a straightforward guide to help you effortlessly meal prep.

Choose how you’ll meal prep: Pick a method or even a mix of methods that fit your daily life and what you want to achieve with your food.
Have a set plan: Choose a specific day each week for planning your meals, buying groceries, and cooking.
Decide on the number of meals: Take a look at your week’s schedule and any dining-out plans you have, and prepare meals accordingly.
Pick easy-to-make recipes: Go for a mix of dishes but stick to ones you’re familiar with when you’re just starting out.
Speed up your grocery shopping: Create an organized grocery list based on the store layout or consider shopping online.
Save time in the kitchen: Prioritize which meals to cook first by their cooking durations.
Properly store your food: Use the right cooling techniques and containers. Put meals you’ll eat within the next 3–4 days in the fridge and freeze the rest after labeling them.

Summary: Meal prepping is simpler than you think. By following a few easy steps, you can save time in the kitchen and focus more on things that really matter to you.

Meal prepping for special diets and nutritional needs

When meal prepping, it’s essential to consider any special dietary or nutritional needs you may have. Whether you’re gluten-free, dairy-free, vegan, or have other dietary restrictions, planning ahead can make a significant difference.

For vegans or vegetarians

Protein sources: Make sure to include plant-based proteins like tofu, tempeh, lentils, and chickpeas in your meals.
Nutrient density: Incorporate nutrient-dense foods like leafy greens, berries, and nuts to ensure you’re getting essential vitamins and minerals.

For gluten-free diets

Cross-contamination: Make sure to prepare gluten-free foods separately from foods that contain gluten to avoid cross-contamination.
Alternatives: Use gluten-free grains like quinoa, brown rice, or gluten-free pasta in your meals.

For low-carb or keto diets

High-fat proteins: Opt for higher-fat meats like salmon or ground beef to stay in ketosis.
Low-carb veggies: Include low-carb vegetables like zucchini, spinach, and cauliflower in your meal plans.

For high-protein diets

Lean proteins: Incorporate lean proteins like chicken breast, turkey, or fish to boost your protein intake.
Protein snacks: Make room for high-protein snacks like Greek yogurt or cottage cheese.

For diabetics

Low-glycemic foods: Choose foods with a low glycemic index like whole grains and legumes.
Balanced meals: Make sure each meal contains a good balance of protein, healthy fats, and fiber to help control blood sugar levels.

Summary: Meal prepping can cater to various dietary needs and lifestyles. When planning your meals, ensure they align with your special diets or nutritional goals. Your health and well-being should be at the forefront of your meal-prepping efforts.

Summary

Meal prepping isn’t just a smart way to save time and money; it’s a gateway to a healthier lifestyle that gives you more control over your diet. Ideal for busy professionals, students, or anyone aiming to make better food choices, meal prepping is a rewarding experience that opens the door to creativity and new flavors. Following a structured guide, you can demystify the meal-prepping process, making it an accessible activity for everyone.

Not only does meal prepping reduce your time spent in the kitchen, but it also encourages healthier, nutrient-rich meals while steering you away from less nutritious fast food alternatives. Whether you prefer to make large batches of food to be frozen, create full meals to refrigerate, or prepare ingredients to be combined as needed, you can tailor the process to fit your goals and schedule.

The key to successful meal prepping is to choose a method that aligns with your lifestyle, and to designate one day per week for meal planning, shopping, and cooking. So why wait? Take the first step towards a healthier, more organized life—happy meal prepping!