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

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

Should you’re seeking to enhance your well being, save money and time, cut back meals waste, and have your meals for the week prepared in at some point, 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.


Meal prepping is solely cooking meals or components 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 permits you to 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 below are a few of the high causes to hitch 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 objectives.
  3. You’ll forestall overeating.
  4. You’ll turn into extra knowledgeable about diet.
  5. You’ll shed weight and stop weight problems.
  6. You’ll get monetary savings.
  7. You’ll save time.
  8. You’ll cut back meals waste.
  9. You’ll enhance your emotional and psychological well being.

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


The most effective meals to meal prep:

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

Should you don’t like a selected meals, cooking it in bulk might be not one of the best thought. Deal with easy recipes that you simply really feel comfy cooking. The truth is, an effective way to start out meal prepping is doubling your favourite recipe and freezing half for later!

For meal prep concepts, listed below are some nice choices for meal prepping components:

  • 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

When grocery buying, purchase recent, frozen, and canned meals, so you’ve a spread. Shopping for in bulk may even allow you to 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, should 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 an increasing number of money and time because the weeks go by.


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

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

  • 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
  • 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

Should you really feel actually comfy within the kitchen and need to put money into some useful home equipment, listed below are just a few pricier objects which are price contemplating. Once more, these are NOT required to get began. However should you’re seeking to degree up or in case you have these home equipment already, they’ll positively make prepping simpler.

  • Air fryer
  • Prompt pot
  • Second freezer

In relation to meal prep for learners, hold it easy and begin with what you’ve. This interest can definitely develop over time. However to get began, give attention to establishing a meal prep routine with the objects at the moment in your kitchen. 


Begin SMALL. That is so vital. Meal prepping generally is a life-style change, and should you 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 per week of snacks. 

After a profitable week or two of prepping just a few meals forward of time, attempt 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 are simple to cook dinner, style good reheated, and you may cook dinner in bulk. Most individuals meal prep over the weekend, however the purpose is to discover a day that’s handy for your schedule. Plan on just a few hours within the kitchen. 

As a newbie, it’s a terrific thought to repeat the identical meal a number of instances all through the week. This offers you extra meals with much less cooking time.

For a wholesome meal, shoot for a stability of complicated carbs, lean protein, fruits, veggies, and wholesome fats. 

Should you’re eager to rely 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 rely, however the great thing about meal prepping is which you could fully customise it to your personal objectives and preferences!

So, whether or not you pull out a pencil and paper otherwise you hold 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, examine your fridge, freezer, and pantry for objects you have already got. Then make a buying record to fill within the gaps.

One of many advantages of meal prepping is eliminating these mid-week grocery runs. Should you plan effectively, you must be capable to seize every part you want in a single cease. For an additional good thing about meal prep, you’ll get monetary savings by shopping for objects in bulk – particularly once they’re on sale.

Step 3: Prepare dinner

Put together meals in keeping with the recipe. Should 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 attempt new recipes and methods. The Match Males Prepare dinner Youtube channel is an effective way to have help within the kitchen as you get began!

The place potential, batch cook dinner components. It’s also possible to chop veggies and fruits for straightforward snacking all through the week. As a newbie, stick with just some recipes at a time so cooking doesn’t turn into sophisticated. Should 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 should you plan on popping the meal straight into the microwave later within the week. Ensure 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 instantly. The buffet model 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. Should you’re able to make meal prep be just right for you, get began with these well-liked recipes!


Lingering questions? Listed below are solutions to the continuously 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 overall 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 should you’re storing meals that may have to be reheated later within the week, take into account that when choosing your container.

Which Days are Greatest for Meal Prep?

The most effective days for meal prep are the times that be just right for you! Most preppers are inclined to cook dinner on the weekend after which once more midweek. So a Saturday-Wednesday combo could be a very good match to maintain your fridge stocked with goodness. Should you don’t need to cook dinner a number of instances, take into account freezing parts of your meal prep for longer storage.

How Do You Determine Out Portion Measurement?

This may increasingly take a little bit of trial and error. Your parts will rely in your physique measurement, physique kind, and well being objectives. As soon as you determine how a lot meals you want, give attention to the ratios: 1 half protein, 1 half carb, 4 components fruits and veggies. You do NOT must rely energy to realize your well being objectives with meal prep. When you get right into a rhythm, you must 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 happy to pop your container within the microwave. Some meals reheat higher than others, however a minute or two within the microwave needs to be all you must convey your meal again to life. If 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 effectively.

What are In a single day Oats?

One of the well-liked breakfast meal prep meals is in a single day oats. Should 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 choose bulk cooking our oats with this protein oats on the spot pot recipe, although. Give each strategies a try to see what you like.

How Lengthy Does it Take to Meal Prep?

This is dependent upon what number of meals you’re making and the way many individuals you’re cooking for. Every week of lunches and dinners for 2 adults can take about 2 hours. Add breakfast or a very various menu and you possibly can make it to three hours. 

Ought to I Meal Prep If I Don’t Need to Repeat the Similar Meals?

Completely! Repeating meals is handy, but when that bores you then don’t do it. You can also make just a few 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’ll be able to nonetheless batch cook dinner and eat it at a later date as an alternative of on back-to-back days.


Listed below are a few of our hottest meal prep recipes this 12 months 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 entire week.

World’s Tastiest Hen, Brown Rice & Broccoli

Hen, brown rice, and broccoli are primary components in lots of wholesome meals. This recipe packs a flavorful punch that tastes nice whereas retaining you full. Should you’re seeking 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’ll be able to’t make it to the shop for just a few extra days, you in all probability have what you want for this meal available. Should 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 high 5 record for this 12 months.

Straightforward Coconut Fish

Should you haven’t tried cooking with fish earlier than, this can be 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 cut back the fishy odor. 

Pr-Oat-Ein Breakfast Cookies

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

You now have every part you must meal prep! 

Keep in mind:

  1. Begin small – experiment with prepping a single meal or two utilizing recipes you’re already conversant in.
  2. Prepare dinner meals you’ll get pleasure from – you’re extra prone to stick to any food plan change if the meals tastes nice!
  3. Begin with a plan – realizing what you need to eat and ensuring you’ve the components will prevent a number of journeys to the shop.
  4. Batch meals – eat the identical meal just a few instances per week to chop down on cooking.
  5. Have enjoyable! – whether or not you’re new to cooking otherwise you’re a house chef, creating new abilities within the kitchen is a variety 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 once I realized that wholesome dwelling is really a lifelong journey, primarily gained by having a well-balanced food plan and having fun with enough train.

By experimenting within the kitchen and brazenly sharing my meals, I discovered that wholesome consuming is hardly boring and that by making just a few changes, I may design a food plan that would assist me obtain my private health objectives. Our our bodies are constructed within the kitchen and sculpted within the fitness center.



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