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 weight-reduction plan! 

For those who’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 way in which 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 knowledge you want to get began with making a full week of meals from meal prepping.


Meal prepping is just cooking meals or components of meals forward of time. Sometimes 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 prepare dinner 3-7 days of meals at a time. 


There are SO many advantages to meal prepping. Listed below are a few of the prime causes to affix the meal-prepping craze.

  1. You’ll enhance the standard and number of your weight-reduction plan.
  2. You’re extra more likely to attain your dietary objectives.
  3. You’ll forestall overeating.
  4. You’ll develop into extra knowledgeable about diet.
  5. You’ll drop pounds 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 drop pounds, 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!

For those who don’t like a specific meals, cooking it in bulk might be not the perfect concept. Concentrate on easy recipes that you just really feel snug cooking. Actually, an effective way to begin 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 elements:

  • 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 have got a range. Shopping for in bulk will 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, in case you 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.


For those who’re simply beginning meal prep, preserve it easy. All you want to 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 gadgets 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

For those who really feel actually snug within the kitchen and need to put money into some useful home equipment, listed below are just a few pricier gadgets which can be value contemplating. Once more, these are NOT required to get began. However in case you’re seeking to degree up or when you have these home equipment already, they will positively make prepping simpler.

  • Air fryer
  • On the spot pot
  • Second freezer

Relating to meal prep for rookies, preserve it easy and begin with what you have got. This pastime can definitely develop over time. However to get began, concentrate on establishing a meal prep routine with the gadgets presently in your kitchen. 


Begin SMALL. That is so essential. Meal prepping is usually a way of life change, and in case you tackle an excessive amount of too shortly, you’ll seemingly 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, 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 prepare dinner, style good reheated, and you may prepare dinner in bulk. Most individuals meal prep over the weekend, however the aim 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 an incredible concept to repeat the identical meal a number of occasions all through the week. This provides you extra meals with much less cooking time.

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

For those who’re desirous to rely energy, you may map all of that element out for every meal whilst you create your plan. Meal prepping might be very profitable with out specializing in calorie rely, however the fantastic thing about meal prepping is you could utterly 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 vital 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 gadgets you have already got. Then make a procuring listing to fill within the gaps.

One of many advantages of meal prepping is eliminating these mid-week grocery runs. For those who plan effectively, it is best to be capable to seize all the things 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 after they’re on sale.

Step 3: Cook dinner

Put together meals in keeping with the recipe. For those who’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 Fit Men Cook Youtube channel is an effective way to have assist within the kitchen as you get began!

The place doable, batch prepare dinner elements. You too can chop veggies and fruits for straightforward snacking all through the week. As a newbie, stick with only a few recipes at a time so cooking doesn’t develop into sophisticated. For those who’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 in case you plan on popping the meal straight into the microwave later within the week. Be sure 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 immediately. The buffet fashion of meal prepping dirties extra dishes and takes away a few of the comfort of the grab-and-go meal. To maximise the advantage of 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. For those who’re able to make meal prep be just right for you, get began with these in style 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 final 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 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 in case you’re storing meals that can have to be reheated later within the week, think about that when choosing your container.

Which Days are Greatest for Meal Prep?

One of the best days for meal prep are the times that be just right for you! Most preppers are inclined to prepare dinner on the weekend after which once more midweek. So a Saturday-Wednesday combo can be a great match to maintain your fridge stocked with goodness. For those who don’t need to prepare dinner a number of occasions, think about freezing parts of your meal prep for longer storage.

How Do You Determine Out Portion Dimension?

This will 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, concentrate on the ratios: 1 half protein, 1 half carb, 4 components fruits and veggies. You do NOT have to rely energy to realize your well being objectives with meal prep. When you get right into a rhythm, it is 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 dwelling, be happy to pop your container within the microwave. Some meals reheat higher than others, however a minute or two within the microwave ought to be all you want to deliver 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?

Some of the in style breakfast meal prep meals is in a single day oats. For those who’re an oatmeal fan, it’s like common oatmeal. The primary distinction is that the oats absorb liquid in a single day as an alternative of cooking. We desire bulk cooking our oats with this protein oats instantaneous pot recipe, although. Give each strategies a try 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 may make it to three hours. 

Ought to I Meal Prep If I Don’t Wish to Repeat the Identical 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 need to use the freezer extra in your meal prep routine so you may nonetheless batch prepare 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 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 your entire week.

World’s Tastiest Hen, Brown Rice & Broccoli

Hen, brown rice, and broccoli are most important elements in lots of wholesome meals. This recipe packs a flavorful punch that tastes nice whereas conserving you full. For those who’re seeking to batch prepare dinner a meal you could eat all through the week with out getting sick of it, that is your new go-to!

Crispy Pork & Rice

When you may’t make it to the shop for just a few extra days, you in all probability have what you want for this meal readily available. For those who 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 prime 5 listing for this 12 months.

Straightforward Coconut Fish

For those who haven’t tried cooking with fish earlier than, this can be 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 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 help you curb your candy tooth. Additionally they freeze nice, so you may make giant batches.

You now have all the things you want to meal prep! 

Keep 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 get pleasure from – you’re extra more likely to follow any weight-reduction plan change if the meals tastes nice!
  3. Begin with a plan – realizing what you need to eat and ensuring you have got the elements 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, growing new abilities within the kitchen is plenty 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 a lifelong journey, primarily gained by having a well-balanced weight-reduction plan and sustaining an lively way of life.

By experimenting within the kitchen and sharing my meals on Tumblr, I discovered wholesome consuming shouldn’t be boring! By making just a few changes to my favourite meals, I may design a weight-reduction plan that would assist me obtain my wellness objectives whereas satisfying my want for BANGIN meals! 😅 Now I attempt to assist individuals around the globe notice that very same degree of freedom in consuming no matter price range. Welcome, let’s #DemocratizeWellness collectively!