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Wednesday, July 17, 2024

How To Meal Prep (Information For The Rookies)

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

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

So in the event you’re able to degree up your meal prep and eradicate the each day stress of “What ought to I make for dinner?” then meal prepping is for you!

Listed below 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 at the very least parts of the meal prematurely so there’s much less work when it’s time to eat.

There are a number of completely different sorts of meal prepping – every with its personal benefits and downsides. 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 weight loss plan, discover which model of meal prep works finest 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 in your weight loss plan and life-style:

Individually Portioned Meals 

Absolutely-cooked meals, usually together with lean protein, advanced carbs, and fruits and veggies. Portion these meals right into a single-serving meal prep container. You merely reheat meals at a time for dinner and also you’re able to eat. It is a nice technique for individuals who use meal prep to handle a nutritious diet. By portioning your meals prematurely, you cut back the chance of overeating or grabbing unhealthy meals choices whenever you’re hungry. Contemplate individually portioned meals for weight reduction targets. 

Buffet Model Prep

Some cooks want to have components able to go for quite a lot of meals. Buffet-style prep does simply that by bulk-cooking a number of components you could combine and match for simple meals. In case you don’t thoughts some repeat components all through the week, this can be a nice possibility to scale 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 components into many alternative fast and straightforward meals.  

Ingredient Batch Prep

Just like buffet-style prep, ingredient batch prep is making a big batch of a single ingredient. It’s possible you’ll select to make use of this prep straight from the fridge all through the week. However typically 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 offers you wholesome, home made meatballs for months. It’s nice to load up your freezer with quite a lot of objects like this to scale back cooking time later.

Raw Freezer Meals

In case you 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 can help you put all (or most) components straight right into a crock pot or immediate pot. So whenever you make these recipes prematurely, they’re simple to prep by placing all the components in a meals storage container (like a freezer bag) and popping it into the freezer to cook 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 readily available. Though you do want to recollect to get the meal cooking early within the day, pulling these luggage 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

In case you’re working with quite a lot of contemporary produce, generally washing and chopping the produce can take twice so long as cooking. In case you like your candy potato fries proper out of the oven, chances are you’ll not need to cook dinner them days prematurely. However taking a minute over the weekend to wash and lower your produce can actually velocity 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 through the week is obvious, however do you know there are lots of different advantages of meal prepping? 

A meal plan can enhance each your bodily and psychological well being. Prepping meals prematurely helps you save money and time, reduces stress, reduces meals waste, and may help you in your weight reduction or weight acquire journey. 

Take a look at 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 newbies. 

1. Know your targets.

Meal prepping is a software 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 give you the results you want. 

Some targets to think about are:

  • Handy weekday meals
  • Enhance vitamin
  • Drop some pounds
  • Construct muscle
  • Scale back physique fats
  • Get monetary savings

Write down your targets and preserve 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 need to determine which meal prep technique you’ll use for every meal. Take into account any occasions in your schedule that affect mealtime. In case you plan to eat out with pals or have to work late a number of nights, ensure that your plan accounts for these wants. 

This step might be the toughest half for some individuals, particularly for individuals 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 you have a number of menus in place, rotating by means of them makes this step simple.

3. Go grocery procuring.

After you might have a plan in place, check out your fridge, freezer, and pantry to see what it’s essential to purchase. Make a listing and head to the shop for what you want. In case you’re used to a number of small grocery runs all through the week, a single massive 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. Procuring 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 common, it can save you cash in your general month-to-month meals prices. 

4. Make the meals. 

Prep or cook dinner the meals in accordance with the recipes you’ve chosen. Search for methods to save lots of time by batch-cooking components for a number of meals. In case you’re making freezer meals, contemplate making a number of meals price to maximise your prepping time. Freezer meals can final within the freezer for months, so doubling or tripling a recipe is a fast approach 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 luggage with raw components. Then pop them within the fridge or freezer. 

Meal prepping doesn’t should be an enormous course of or require a whole day within the kitchen every week. The hot button is to seek out what works for YOU. Once more, consider your targets. Resolve what is going to assist you to attain these targets simpler. Then attempt 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 comfy 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.

In case you’re planning to prep and retailer fully-cooked meals, ensure that your meals can maintain as much as a reheat. In case you’re prepping produce, contemplate how far prematurely you’re prepping and whether or not the produce will spoil extra rapidly after it’s prepped.

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

  • Lean proteins: Rooster, beef, pork, turkey, seafood, eggs, Greek yogurt, tofu, and cottage cheese.
  • Entire 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 (keep 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 could eat chilly. Or ensure that all meals saved in the identical container can stand up to a high-heat zap within the microwave. In case you’re consuming at dwelling, you’ll have extra flexibility to reheat objects individually utilizing the range and oven. 


The standard of your meals storage container is vital. Ensure your container is hermetic to maintain meals contemporary longer.

Choose the appropriate container in your reheating wants. Don’t use a stainless-steel container in the event you plan on going straight from the fridge to the microwave. 

It’s a good suggestion to have quite a lot of sizes and container sorts to satisfy your whole wants.

Listed below are some suggestions to bear in mind 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: In case you plan to retailer within the freezer, ensure that the container is labeled as freezer secure. Broad-mouth mason jars freeze properly however be sure to depart some house on the prime for the meals to increase when it freezes.
  • Compartmentalized: Particular person compartments for various meals are a good way to retailer a number of objects in a single field. 

Buying containers that stack properly in your fridge and lunch bag will assist you to maximize your house. 


In case you’re struggling to eat a top quality breakfast every day because of the frenzy of the morning, having grab-and-go breakfasts prepared for you is the best way to go! Listed below are a number of breakfast recipes that can 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 contains 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 tug from the fridge or freezer. Making a triple batch of those tasty poppers and storing them within the freezer will provide you with 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 preserve 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 – In case you’re seeking to attempt 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 can preserve you full all morning.

For extra breakfast inspo, try these 16 Wholesome Breakfast Meal Prep Concepts For Busy Mornings.



Make your mates within the workplace jealous with these lunch field meals. You don’t want to harm your finances by consuming out daily to have an ideal mid-day meal.

Lunchbox: Mandarin Ginger Cashew Barley Grain Bowl – If reheating isn’t an possibility for you, this can be a nice chilly lunch to meal prep. Utilizing a stainless-steel lunchbox will assist preserve 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 all the wealthy lotions you see in lots of Indian dishes. In case you haven’t experimented with Cauliflower rice, that is the recipe to provide it a attempt!

Candy Potato Risotto – All of us love heat, home made consolation meals. This suits the invoice with none of the guilt. This risotto is nice as meal prep from the fridge or the freezer.

For extra lunch inspo, try 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 proper meal prep to have readily available for busy nights. With nice lean protein and veggies combined in, this meal is straightforward and satisfying for anybody new to meal prepping.

Teriyaki Brussels Sprouts & Grains Meal Prep With Salmon – After a protracted day away from dwelling, pulling this meal out of the fridge will remind you why you’re keen on meal prepping a lot. This flavorful, wholesome dish ought to go on each meal prepper’s menu. 

White Rooster Chili Meal Prep – In case you’re a fan of soup, give this one a attempt. It is a easy, one-pot meal that even newbie cooks can really feel comfy making. Grabbing a rotisserie hen from the shop cuts down on cooking time and provides taste.

For extra dinner inspo, try How To Meal Prep Rooster 2 Methods.


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


Hey, I am Kevin

My title is Kevin. My life modified after I realized that wholesome dwelling is really a lifelong journey, primarily gained by having a well-balanced weight loss plan 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 a number 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 gymnasium.

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