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


Meal prepping is without doubt one of the hottest traits for house cooks. And rightfully so – it’s a complete game-changer for managing your weight loss 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 sooner or later, meal prepping is the best way to go.

On this article, we’ll information you thru the easy 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 it is advisable to get began with making a full week of meals from meal prepping.


Meal prepping is just 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 resolve 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 high causes to affix the meal-prepping craze.

  1. You’ll enhance the standard and number of your weight loss plan.
  2. You’re extra prone to attain your dietary targets.
  3. You’ll forestall overeating.
  4. You’ll turn out to be extra knowledgeable about vitamin.
  5. You’ll shed weight and forestall 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 help.


One of the best 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 the most effective concept. Deal with easy recipes that you simply really feel snug cooking. The truth is, 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 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

When grocery procuring, purchase recent, frozen, and canned meals, so you will have a range. Shopping for in bulk may even assist 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, if you happen to really feel such as you’re investing in new gadgets 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 it is advisable to give meal prepping a attempt 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 couple of gadgets 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
  • Massive 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

Should you really feel actually snug within the kitchen and wish to spend money on some useful home equipment, listed here are a couple of pricier gadgets which can be value contemplating. Once more, these are NOT required to get began. However if you happen to’re seeking to stage up or if in case you have these home equipment already, they will undoubtedly make prepping simpler.

  • Air fryer
  • Instantaneous pot
  • Second freezer

In terms of meal prep for newbies, hold it easy and begin with what you will have. This interest can actually develop over time. However to get began, give attention to establishing a meal prep routine with the gadgets at the moment in your kitchen. 


Begin SMALL. That is so vital. Meal prepping could be a way of life change, and if you happen to tackle an excessive amount of too rapidly, you’ll probably 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 couple of meals forward of time, attempt 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 can be simple to cook dinner, style good reheated, and you’ll 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 a couple of hours within the kitchen. 

As a newbie, it’s an ideal concept 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. 

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 will be very profitable with out specializing in calorie rely, however the fantastic thing about meal prepping is that you could utterly customise it to your personal targets 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 vital 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 gadgets you have already got. Then make a procuring checklist to fill within the gaps.

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

Step 3: Cook dinner

Put together meals in accordance 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 strategies. The Match Males Cook dinner Youtube channel is a good way to have help within the kitchen as you get began!

The place potential, batch cook dinner substances. You may as well chop veggies and fruits for simple snacking all through the week. As a newbie, stick with only a few recipes at a time so cooking doesn’t turn out to be 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. Bear in mind to make use of microwave-safe containers if you happen to plan on popping the meal straight into the microwave later within the week. Make certain 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 suggest portioning out your meals into particular person containers straight away. The buffet fashion of meal prepping dirties extra dishes and takes away among 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 give you the results you want, get began with these common recipes!


Lingering questions? Listed here are solutions to the steadily 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 overall rule of thumb is 4 days, when saved correctly. Some meals can last more. However if you wish to prep meals far prematurely, 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 if you happen to’re storing meals that can have to be reheated later within the week, take into account that when choosing your container.

Which Days are Finest for Meal Prep?

One of the best days for meal prep are the times that give you the results you want! Most preppers are likely to cook dinner on the weekend after which once more midweek. So a Saturday-Wednesday combo can be a superb match to maintain your fridge stocked with goodness. Should you don’t wish to cook dinner a number of occasions, 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 dimension, physique sort, 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 must rely energy to attain your well being targets 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 house, be happy to pop your container within the microwave. Some meals reheat higher than others, however a minute or two within the microwave must be all it is advisable to deliver your meal again to life. While 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 common 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 a substitute of cooking. We choose bulk cooking our oats with this protein oats on the spot pot recipe, although. Give each strategies a attempt to see what you like.

How Lengthy Does it Take to Meal Prep?

This relies on 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 extremely various menu and you would 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 may make a couple of particular person meals forward of time and nonetheless expertise the advantages of meal prepping. You might wish 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 a substitute of on back-to-back days.


Listed here 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 complete week.

World’s Tastiest Hen, Brown Rice & Broccoli

Hen, brown rice, and broccoli are primary substances in lots of wholesome meals. This recipe packs a flavorful punch that tastes nice whereas maintaining you full. Should you’re seeking to batch cook dinner a meal that 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 couple of extra days, you most likely have what you want for this meal readily available. Should 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 high 5 checklist for this 12 months.

Simple Coconut Fish

Should you haven’t tried cooking with fish earlier than, it is 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 cut back the fishy odor. 

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. Additionally they freeze nice, so you can also make massive batches.

You now have every part it is advisable to meal prep! 

Bear in mind:

  1. Begin small – experiment with prepping a single meal or two utilizing recipes you’re already acquainted with.
  2. Cook dinner meals you’ll take pleasure in – you’re extra prone to persist with any weight loss plan change if the meals tastes nice!
  3. Begin with a plan – figuring out what you wish to eat and ensuring you will have the substances will prevent a number of journeys to the shop.
  4. Batch meals – eat the identical meal a couple 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 lots 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 actually a lifelong journey, primarily received by having a well-balanced weight loss plan and having fun with satisfactory train.

By experimenting within the kitchen and overtly sharing my meals, I realized that wholesome consuming is hardly boring and that by making a couple of changes, I may design a weight loss plan that might assist me obtain my private health targets. Our our bodies are constructed within the kitchen and sculpted within the fitness center.


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