Find out how to Meal Prep for the Week: A Newbie’s Information

Meal prepping is likely one of the hottest traits for residence cooks. And rightfully so – it’s a complete game-changer for managing your food regimen! 

In the event you’re trying to enhance your well being, save money and time, scale back meals waste, and have your meals for the week prepared in someday, 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 data it’s essential get began with making a full week of meals from meal prepping.


What Is Meal Prepping?

Meal prepping is solely 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 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. 


What Are the Advantages of Meal Prepping?

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

  1. You’ll enhance the standard and number of your food regimen.
  2. You’re extra prone to attain your dietary objectives.
  3. You’ll stop overeating.
  4. You’ll change into extra knowledgeable about vitamin.
  5. You’ll shed 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 trying to shed pounds, bulk up, or make life simpler, meal prepping may also help.


What Are the Greatest Meals for Meal Prep?

The perfect meals to meal prep:

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

In the event you don’t like a specific meals, cooking it in bulk might be not the perfect concept. Deal with 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 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: hen, eggs, fish, floor turkey, Greek yogurt, tofu
    • Pulses: black beans, lentils, peas, chickpeas
    • Seeds and nuts: chia seeds, flax seeds, almonds, cashews
  • Fat: salad dressing, avocados

When grocery buying, purchase recent, frozen, and canned meals, so you’ve got a spread. Shopping for in bulk can even make it easier 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 objects to get began, maintain onto them for subsequent week! Meal prepping builds to save lots of you increasingly more money and time because the weeks go by.


What Instruments and Provides Do You Want?

In the event you’re simply beginning meal prep, maintain it easy. All it’s essential give meal prepping a attempt is your primary cooking tools and a few high quality storage containers

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

  • A 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
  • Giant pots and pans for batch cooking
  • A 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

In the event you really feel actually comfy within the kitchen and wish to spend money on some useful home equipment, listed below are a couple of pricier objects which might be value contemplating. Once more, these are NOT required to get began. However if you happen to’re trying to degree up or when you’ve got these home equipment already, they will positively make prepping simpler.

  • Air fryer
  • Immediate pot
  • Second freezer

Relating to meal prep for inexperienced persons, maintain it easy and begin with what you’ve got. This passion can actually develop over time. However to get began, concentrate on establishing a meal prep routine with the objects at present in your kitchen. 


Find out how to Cook dinner Meals for a Week?

Begin SMALL. That is so vital. Meal prepping generally is a life-style change, and if you happen to tackle an excessive amount of too rapidly, 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 a couple of 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 primary 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 might be straightforward to cook dinner, style good reheated, and you may cook 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 a couple of hours within the kitchen. 

As a newbie, it’s a fantastic 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 stability of advanced carbs, lean protein, fruits, veggies, and wholesome fats. 

In the event you’re desirous to depend 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 depend, however the fantastic thing about meal prepping is that you could fully customise it to your individual objectives and preferences!

So, whether or not you pull out a pencil and paper otherwise you maintain 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 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. In the event you plan nicely, you must be capable to seize every part you want in a single cease. For one more good thing about meal prep, you’ll get monetary savings by shopping for objects in bulk – particularly once they’re on sale.


Step 3: Cook dinner

Put together meals in response to the recipe. In the event 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 Fit Men Cook Youtube channel is a good way to have help within the kitchen as you get began!

The place potential, batch cook dinner components. You can even chop veggies and fruits for simple snacking all through the week. As a newbie, follow only a few recipes at a time so cooking doesn’t change into difficult. In the event 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. Be sure 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 advocate portioning out your meals into particular person containers immediately. The buffet model of meal prepping dirties extra dishes and takes away among 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 difficult, it simply takes a little bit of planning forward. In the event you’re able to make meal prep give you the results you want, get began with these fashionable recipes!

Meal Prep FAQ

Lingering questions? Listed below 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 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 metallic containers are all nice for meal prep. However if you happen to’re storing meals that may have to be reheated later within the week, contemplate that when choosing your container.

Which Days are Greatest for Meal Prep?

The perfect days for meal prep are the times that give you the results you want! Most preppers are inclined to cook dinner on the weekend after which once more midweek. So a Saturday-Wednesday combo can be an excellent match to maintain your fridge stocked with goodness. In the event you don’t wish to cook dinner a number of occasions, contemplate freezing parts of your meal prep for longer storage.

How Do You Determine Out Portion Measurement?

This will likely take a little bit of trial and error. Your parts will rely in your physique dimension, physique sort, 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 must depend energy to attain 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 residence, 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 it’s essential carry your meal again to life. Whenever you’re at residence, 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 residence as nicely.

What are In a single day Oats?

One of the crucial fashionable breakfast meal prep meals is in a single day oats. In the event you’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 choose bulk cooking our oats with this protein oats prompt pot recipe, although. Give each strategies a attempt to see what you like.

How Lengthy Does it Take to Meal Prep?

This is determined by 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 numerous menu and you may make it to three hours. 

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

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


Meal Prep Recipes to Get Began

Listed below are a few of our hottest meal prep recipes this yr to get you began prepping.

Excessive-Protein Breakfast Casserole

Want a low-carb, high-protein breakfast? You KNOW you’re beginning the time 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 the complete week.

World’s Tastiest Hen, Brown Rice & Broccoli

Hen, brown rice, and broccoli are most important components in lots of wholesome meals. This recipe packs a flavorful punch that tastes nice whereas holding you full. In the event you’re trying 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 may’t make it to the shop for a couple of extra days, you in all probability have what you want for this meal readily available. In the event you 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 record for this yr.

Simple Coconut Fish

In the event 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 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. In addition they freeze nice, so you may make giant batches.

You now have every part it’s essential 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 food regimen change if the meals tastes nice!
  3. Begin with a plan – realizing what you wish to eat and ensuring you’ve got the components will prevent a number of journeys to the shop.
  4. Batch meals – eat the identical meal a couple of occasions 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 suggestions and recipes, try our meals weblog at