Meal prepping can save time, reduce stress, and help you eat healthier. This comprehensive guide covers everything you need to know about effective meal prep, from planning, shopping, cooking, storage and more. Follow these tips and sample meal ideas to streamline your weekly meal prep routine.
Benefits of Meal Prep
Here are some of the main advantages of meal prepping:
- Saves time and simplifies cooking during the week
- Allows you to eat healthier home-cooked meals
- Controls portions for weight loss or maintenance
- Reduces impulse spending on takeout
- Saves money compared to dining out
- Allows for customized meals (macros, allergies, etc.)
- Prevents food waste from spoiled ingredients
- Provides variety in your diet compared to cooking 1 recipe
Even spending 1-2 hours on meal prep over the weekend makes healthy eating much easier all week long.
Meal Prep Tips and Tricks
Follow these tips for smooth meal prepping each week:
Pick a Prep Day
- Dedicate 1 day per week for meal prep tasks like grocery shopping, prepping produce, cooking proteins and baking. This could be Sunday or whichever day works best for your schedule.
Make a Meal Plan
- Plan out breakfasts, lunches, dinners and snacks for the week. Factor in leftovers.
Write a Grocery List
- Make a detailed list based on your meal plan to avoid impulse purchases. Shop with a list!
Prep Produce First
- When you return from the store, wash, chop and prep veggies and fruits to use later.
Cook Proteins
- Grill, bake or cook chicken breasts, salmon fillets, eggs, etc. These add to meals easily.
Double Up on Recipes
- Make double batches of hearty soups, chilis, casseroles to have leftovers.
Portion Out Snacks
- To grab quickly, portion nuts, cut up veggies, chia pudding, boiled eggs, etc.
Use Meal Prep Containers
- Invest in BPA-free plastic or glass containers to store meals and keep portions controlled.
Freeze Extras
- Freeze surplus meals or portioned ingredients to prevent waste. Thaw portions as needed.
Add Variety
- Vary proteins, cuisines and ingredients to prevent flavor fatigue.
Make it a Habit
- Schedule your prep time regularly each week and stick to it.
Grocery Shopping Tips for Meal Prep
- Make a detailed list organized by grocery section
- Stick to the perimeter of the store for produce, meat, dairy
- Stock up on pantry staples like grains, broths, canned goods
- Look for in-season fruits/veggies for affordability
- Scan ads for deals on proteins and family favorites
- Purchase bulk proteins (chicken, tuna) when possible
- Choose healthy oils, condiments, spices for recipes
- Avoid impulse purchases not on your list!
Meal Prep Schedule
Here is a sample weekly meal prep timeline:
Saturday:
- Review meal plan and make detailed grocery list
- Shop for all ingredients needed for the week
- Prep produce – wash, chop, slice, dice, etc.
- Freeze any proteins or baked goods to thaw later
Sunday:
- Thaw frozen ingredients to cook
- Cook proteins – chicken, salmon, eggs, etc.
- Make any marinades or dressings for salads
- Prepare breakfasts – overnight oats, egg cups, etc.
- Make any side dishes – quinoa, rice, roasted veggies
- Portion out snacks – nuts, cut up veggies, boiled eggs, etc.
Monday-Friday:
- Pull prepared meals from the fridge/freezer as needed
- Heat up desired portions
- Enjoy your healthy, home-cooked meal!
10 Healthy Meals to Meal Prep
Here are 10 nutritious meal ideas to prep for the week:
- Breakfast burritos or sandwiches
- Overnight oats
- Veggie egg muffins
- Tuna salad stuffed avocado
- Turkey-sweet potato meal prep bowls
- Chicken zoodle soup
- Mason jar grain bowls
- Sheet pan salmon and vegetables
- Chicken fajita stuffed peppers
- Quinoa bowls with roasted veggies
Meal Prep Tips for Beginners
If you’re new to meal prepping, start with these simple steps:
- Pick one breakfast, lunch and dinner to make your first week
- Slowly add more recipes to your rotation each week
- Double just 1 or 2 recipes to start for leftovers
- Use simple seasonings – garlic powder, salt, pepper, etc.
- Cook extra proteins to use in multiple meals
- Focus on dishes you can make in bulk like soups, chilis, stir fries
- Prep versatile ingredients like rice, quinoa, roasted veggies
- Use leftovers creatively for new meals later in the week
- Store prepped food in labeled glass containers
Start small with a few basic meals, then expand your meal prep skills over time. The key is staying consistent from week to week.
Meal Prep Tips for Families
Meal prepping is a great way to get the whole family eating healthier. Try these family-friendly strategies:
- Involve kids in meal planning and prep
- Get kids engaged by letting them pick 1 new recipe a week
- Focus on kid-friendly recipes like pasta, tacos, pizza, etc.
- Cook proteins plain then season individually for picky eaters
- Prep grab-and-go breakfasts – egg muffins, parfaits, smoothies
- Double batch family favorites for quick leftovers
- Allow older kids to pack their own lunches/snacks from prepped items
- Freeze individual portions like meatballs, pancakes, muffins for busy mornings
- Store snacks at eye-level in clear containers for easy grabbing
Meal Prep Tools
Having the right meal prep tools makes cooking more efficient:
Essential Tools:
- Set of mixing bowls
- Cutting boards
- Chef’s knife and paring knife
- Measuring cups + spoons
- Food storage containers
- Mason jars for overnight oats, etc.
Optional Time-Savers:
- Spiralizer for zucchini noodles
- Food processor for chopping
- Immersion blender for smoothies, soups
- Instant Pot or slow cooker for hands-off cooking
- Air fryer for quick crispy veggies, proteins
Invest in quality food storage containers and prep appliances tailored to the recipes you enjoy most.
Storing and Reheating Meal Prep
Proper storage is key for lasting freshness:
- Let meals fully cool before packing into containers
- Glass or BPA-free plastic containers work best
- Label containers with name/date
- Refrigerate perishable items right away
- Freeze for lasting freshness 3-6 months
Reheat portions as needed:
- Microwave – best for soups, oats, veggies
- Stovetop – ideal for meats, stir fries, fried rice
- Oven – good for roasted veggies, baked goods
Conclusion
Regular meal prep is a game-changer for healthy eating and saving time in the kitchen. Follow the tips in this guide to create an effective meal prep routine. With some dedication and planning, you’ll have an arsenal of wholesome, home-cooked meals ready-to-eat all week long!