How To Meal Prep (Information For The Learners)

Many meals developments come and go, however meal prepping is greater than a pattern. With meal prepping and meal supply kits rising in recognition during the last 20 years, meal prepping is now a lifestyle for many individuals.

This sensible meal-planning methodology is especially in style amongst busy folks. You’ll be able to save time and cash by prepping your meals forward of time. 

So for those who’re able to stage up your meal prep and remove the day by 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 your entire meal proper earlier than consuming, you prep at the least parts of the meal upfront so there’s much less work when it’s time to eat.

There are a number of totally different sorts of meal prepping – every with its personal benefits and drawbacks. Your meal prep mantra ought to at all times be: “Do what’s proper for ME.” So whether or not you’re hoping to unlock time in your weeknights, scale back meals waste, or higher handle your weight-reduction plan, discover which model of meal prep works greatest for YOU and YOUR objectives.


Meal prepping can match any recipe or schedule. 

These several types of weekly meal prep choices provide the flexibility you want on your weight-reduction plan and way of life:

Individually Portioned Meals 

Totally-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 dinner time and also you’re able to eat. It is a nice methodology for individuals who use meal prep to handle a nutritious diet. By portioning your meals upfront, you scale back the chance of overeating or grabbing unhealthy meals choices whenever you’re hungry. Take into account individually portioned meals for weight reduction objectives. 

Buffet Model Prep

Some cooks choose to have substances able to go for quite a lot of meals. Buffet-style prep does simply that by bulk-cooking a number of substances that you would be able to combine and match for straightforward meals. If you happen to don’t thoughts some repeat substances all through the week, it is 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 rooster breasts, rice, and veggies initially of the week. You’ll be able to mix these substances into many various fast and simple meals.  

Ingredient Batch Prep

Much like buffet-style prep, ingredient batch prep is making a big batch of a single ingredient. You could select to make use of this prep straight from the fridge all through the week. However usually 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 provides 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

If you happen to like to make use of your gradual cooker or have a household to feed, this methodology is for you. Usually, freezer meals use recipes which can be easy and can help you put all (or most) substances straight right into a crock pot or on the spot pot. So whenever you make these recipes upfront, they’re straightforward to prep by placing all the substances 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 available. Though you do want to recollect to get the meal cooking early within the day, pulling these baggage 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

If you happen to’re working with quite a lot of contemporary produce, generally washing and chopping the produce can take twice so long as cooking. If you happen to like your candy potato fries proper out of the oven, it’s possible you’ll not wish to cook dinner them days upfront. 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 complete meal, the advantages of meal prepping are simple! 


The comfort of ready-to-go meals throughout the week is evident, however do you know there are a lot of different advantages of meal prepping? 

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

Try 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 learners. 

1. Know your objectives.

Meal prepping is a software that can assist you obtain quite a lot of objectives. Realizing your objectives for meal prep will assist information you in choosing recipes and cooking strategies that make meal prepping actually be just right for you. 

Some objectives to think about are:

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

Write down your objectives and maintain them in thoughts for the subsequent steps.

2. Make a plan.

Make a plan of which days, meals, and meal prep recipes you’re prepping. You’ll additionally wish to determine which meal prep methodology you’ll use for every meal. Bear in mind any occasions in your schedule that impression mealtime. If you happen to plan to eat out with mates or must work late a number of nights, be certain that your plan accounts for these wants. 

This step could be the toughest half for some folks, particularly for individuals who don’t usually make a weekly menu. However the beauty of these plans is you possibly can reuse them sooner or later. So upon getting a couple of menus in place, rotating by way of them makes this step straightforward.

3. Go grocery purchasing.

After you could have a plan in place, check out your fridge, freezer, and pantry to see what it’s good to purchase. Make an inventory and head to the shop for what you want. If you happen to’re used to a number of small grocery runs all through the week, a single massive journey can prevent numerous time. It may well additionally offer you 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. Lots 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. Purchasing in bulk and in search of gross sales helps take the sting off of huge grocery runs. Even when the preliminary invoice appears larger than normal, it can save you cash in your total month-to-month meals prices. 

4. Make the meals. 

Prep or cook dinner the meals in line with the recipes you’ve chosen. Search for methods to avoid wasting time by batch-cooking substances for a number of meals. If you happen to’re making freezer meals, take into account making a number of meals value to maximise your prepping time. Freezer meals can final within the freezer for months, so doubling or tripling a recipe is a fast method to prep extra meals for the longer term.

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 baggage with raw substances. Then pop them within the fridge or freezer. 

Meal prepping doesn’t must be an enormous course of or require a complete day within the kitchen every week. The hot button is to search out what works for YOU. Once more, consider your objectives. Resolve what’s going to assist you attain these objectives simpler. Then strive 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 snug 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.

If you happen to’re planning to prep and retailer fully-cooked meals, be certain that your meals can maintain as much as a reheat. If you happen to’re prepping produce, take into account how far upfront you’re prepping and whether or not the produce will spoil extra shortly after it’s prepped.

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

  • Lean proteins: Hen, 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 (bear 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.

Take into account meals that you would be able to eat chilly. Or be certain that all meals saved in the identical container can face up to a high-heat zap within the microwave. If you happen to’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. Be certain your container is hermetic to maintain meals contemporary longer.

Decide the correct container on your reheating wants. Don’t use a stainless-steel container for those who plan on going straight from the fridge to the microwave. 

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

Listed below are some suggestions to bear in mind as you choose a container.

  • Microwavable: BPA-free containers are the most suitable choice on this class. These are safer than the usual plastic container. Search for glassware or silicone.
  • Freezer pleasant: If you happen to plan to retailer within the freezer, be certain that the container is labeled as freezer protected. Huge-mouth mason jars freeze nicely however ensure you depart some house on the high for the meals to broaden 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 nicely in your fridge and lunch bag will assist you maximize your house. 


If you happen to’re struggling to eat a top quality breakfast every day due to the push of the morning, having grab-and-go breakfasts prepared for you is the way in which to go! Listed below are a couple 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 consists of protein and wholesome fat so you possibly can really feel full longer.

Turkey Wrapped Potato & Egg Breakfast Muffins – These low-carb, protein-packed muffins are nice to drag from the fridge or freezer. Making a triple batch of those tasty poppers and storing them within the freezer gives you breakfast for weeks. After they calm 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 maintain them from sticking collectively, so you possibly can simply pull one or two out for a fast morning breakfast.

Protein & Superfood Breakfast Casserole – If you happen to’re trying to strive one thing new, this Peruvian dish will get your tastebuds hopping within the morning. With minimal carbs and excessive protein and fats, it is a keto-friendly recipe that can maintain 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 price range by consuming out each day to have an ideal mid-day meal.

Lunchbox: Mandarin Ginger Cashew Barley Grain Bowl – If reheating isn’t an possibility for you, it is a nice chilly lunch to meal prep. Utilizing a stainless-steel lunchbox will assist maintain 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. If you happen to haven’t experimented with Cauliflower rice, that is the recipe to offer it a strive!

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, Hen & 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 available for busy nights. With nice lean protein and veggies blended in, this meal is easy and satisfying for anybody new to meal prepping.

Teriyaki Brussels Sprouts & Grains Meal Prep With Salmon – After an extended 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 Hen Chili Meal Prep – If you happen to’re a fan of soup, give this one a strive. It is a easy, one-pot meal that even newbie cooks can really feel snug making. Grabbing a rotisserie rooster from the shop cuts down on cooking time and provides taste.

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


You now have all the things it’s good to get began with meal prepping. It’s straightforward, enjoyable, wholesome, and saves you money and time. What extra do you want? Observe the straightforward step-by-step course of above and discover some scrumptious recipes to strive. You’ll be a grasp meal prepper earlier than it! 


Hey, I am Kevin

My identify is Kevin. My life modified once I realized that wholesome dwelling is a lifelong journey, primarily received 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 realized wholesome consuming just isn’t boring! By making a couple of changes to my favourite meals, I may design a weight-reduction plan that would assist me obtain my wellness objectives whereas satisfying my need for BANGIN meals! ???? Now I attempt to assist folks world wide notice that very same stage of freedom in consuming no matter price range. Welcome, let’s #DemocratizeWellness collectively!