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Sunday, July 14, 2024

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

Meal prepping is likely one of the hottest traits for dwelling cooks. And rightfully so – it’s a complete game-changer for managing your weight loss program! 

If you happen to’re seeking 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 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 that you must 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 prepare dinner 3-7 days of meals at a time. 


There are SO many advantages to meal prepping. Listed below are a number of the high causes to hitch the meal-prepping craze.

  1. You’ll enhance the standard and number of your weight loss program.
  2. You’re extra more likely to attain your dietary objectives.
  3. You’ll stop overeating.
  4. You’ll turn out to be extra knowledgeable about vitamin.
  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 seeking to shed some pounds, 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!

If you happen to don’t like a selected meals, cooking it in bulk might be not the very best thought. Give attention to easy recipes that you simply really feel comfy 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 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: hen, 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 range. Shopping for in bulk may even enable 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, in case you really feel such as you’re investing in new objects to get began, maintain onto them for subsequent week! Meal prepping builds to avoid wasting you increasingly more money and time because the weeks go by.


If you happen to’re simply beginning meal prep, preserve it easy. All that you must give meal prepping a strive is your fundamental cooking tools and a few high quality storage containers. 

As meal prepping turns into a part of your weekly routine, listed here are just a few objects that make meal prepping straightforward 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
  • Massive 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

If you happen to really feel actually comfy within the kitchen and wish to put money into some useful home equipment, listed here are just a few pricier objects which are value contemplating. Once more, these are NOT required to get began. However in case you’re seeking to stage up or you probably have these home equipment already, they’ll positively make prepping simpler.

  • Air fryer
  • Prompt pot
  • Second freezer

On the subject of meal prep for newbies, preserve it easy and begin with what you’ve. This pastime can actually 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 essential. Meal prepping could be a way of life change, and in case you tackle an excessive amount of too rapidly, you’ll doubtless 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 just a few 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 straightforward to prepare dinner, style good reheated, and you may prepare 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 fantastic 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. 

If you happen to’re desirous to depend energy, you possibly can map all of that element out for every meal when you create your plan. Meal prepping might be very profitable with out specializing in calorie depend, however the great thing about meal prepping is that you may fully customise it to your individual objectives and preferences!

So, whether or not you pull out a pencil and paper otherwise you preserve 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, 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. If you happen to plan effectively, you must be capable to seize all the pieces 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 after they’re on sale.

Step 3: Cook dinner

Put together meals based on the recipe. If you happen to’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 methods. The Match Males Cook dinner Youtube channel is a good way to have help within the kitchen as you get began!

The place attainable, batch prepare dinner components. It’s also possible to chop veggies and fruits for straightforward snacking all through the week. As a newbie, follow only a few recipes at a time so cooking doesn’t turn out to be sophisticated. If you happen to’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 in case you plan on popping the meal straight into the microwave later within the week. Be certain 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 suggest portioning out your meals into particular person containers straight away. The buffet model of meal prepping dirties extra dishes and takes away a number 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. If you happen to’re able to make meal prep give you the results you want, get began with these well-liked recipes!


Lingering questions? Listed below 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 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 all the way down to room temperature after which portion meals out into hermetic containers. Glass, plastic, and steel containers are all nice for meal prep. However in case you’re storing meals that may should be reheated later within the week, think about that when deciding on your container.

Which Days are Greatest for Meal Prep?

The most effective days for meal prep are the times that give you the results you want! Most preppers are inclined to prepare dinner on the weekend after which once more midweek. So a Saturday-Wednesday combo could be match to maintain your fridge stocked with goodness. If you happen to don’t wish to prepare 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 increasingly take a little bit of trial and error. Your parts will rely in your physique dimension, physique kind, 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 have to depend 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 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 that you must carry 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 effectively.

What are In a single day Oats?

One of the crucial well-liked breakfast meal prep meals is in a single day oats. If you happen to’re an oatmeal fan, it’s like common oatmeal. The principle distinction is that the oats take in liquid in a single day as a substitute of cooking. We favor bulk cooking our oats with this protein oats instantaneous pot recipe, although. Give each strategies a attempt to see what you favor.

How Lengthy Does it Take to Meal Prep?

This depends 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 extremely various menu and you possibly can make it to three hours. 

Ought to I Meal Prep If I Don’t Wish 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. It’s possible you’ll wish to use the freezer extra in your meal prep routine so you possibly can nonetheless batch prepare dinner and eat it at a later date as a substitute 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 break day proper with 34g of protein, 329 energy, and simply 15g of carbs. With only one batch of this scrumptious casserole, you’ll have breakfast coated for the whole week.

World’s Tastiest Rooster, Brown Rice & Broccoli

Rooster, brown rice, and broccoli are major components in lots of wholesome meals. This recipe packs a flavorful punch that tastes nice whereas protecting you full. If you happen to’re seeking to batch prepare dinner a meal that you may 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 just a few extra days, you most likely have what you want for this meal available. If you happen to don’t wish to eat pork, use hen! Not solely does this recipe depend on pantry staples to make it handy, it’s additionally so scrumptious that it hit our high 5 listing for this 12 months.

Straightforward Coconut Fish

If you happen to 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 scale back the fishy scent. 

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

You now have all the pieces that you must 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 more likely to keep on with any weight loss program change if the meals tastes nice!
  3. Begin with a plan – figuring out what you wish 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 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, creating new abilities within the kitchen is a variety of enjoyable.

For extra meal prep suggestions and recipes, try our meals weblog at fitmencook.com.


Hey, I am Kevin

My identify is Kevin. My life modified once I realized that wholesome residing is really a lifelong journey, primarily gained by having a well-balanced weight loss program and having fun with sufficient train.

By experimenting within the kitchen and overtly sharing my meals, I realized that wholesome consuming is hardly boring and that by making just a few changes, I may design a weight loss program that would assist me obtain my private health objectives. Our our bodies are constructed within the kitchen and sculpted within the health club.

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