Meal Prep for Beginners: How to Start and Stick With It

Does the idea of meal prep conjure up images of bland chicken, overcooked broccoli, and soggy brown rice? Let’s toss that visual in the trash can where it belongs. Meal prep doesn’t have to be bland, boring, or overwhelming. Instead, think of it as your secret weapon to save time, eat healthier, and reduce stress. (Links may be affiliate links.)

What Is Meal Prep?

Meal prep is simply preparing meals or ingredients in advance so you can breeze through your busy week. It could be cooking a large batch of chili for the week, portioning out healthy snacks, or prepping all the ingredients for your nightly dinners. The key is making sure your future self will thank you. Being able to pull a perfectly prepped dinner out of the fridge after a long day is a huge relief.

Benefits of Meal Prep

Want to know why people swear by meal prep? It’s not just about fancy Tupperware or Instagram-worthy fridge shots. It’s about benefits for you!

• Saves Time: Spend a couple of hours prepping on one designated day, and you’ll gain back time during your week.
• Reduces Stress: No more opening the fridge and playing “Chopped” with expired spinach and mayonnaise.
• Cuts Costs: Meal prep helps you stick to your grocery list, use up what you have, and avoid the cost of takeout, which adds up fast.
• Healthier Eating: When your meals are planned and prepped, you’re less likely to grab a bag of chips or hit a drive-thru.

How to Start Meal Prepping

Starting something new can feel overwhelming, but meal prep doesn’t have to be an all-or-nothing venture. Here’s how you can set yourself up for success:

Step 1: Take Stock of Your Week

Before you hit up Pinterest for recipes, look at your schedule. Dinners out? Working late? Kid’s soccer game? Plan your meals around those commitments. It’s okay to leave a couple of meals open for spontaneity (read takeout).

Hot tip: Start with prepping just one meal category (like breakfasts or lunches). Master one thing before tackling it all.

Step 2: Build a Plan

What meals make you feel like a kitchen hero (or at least not a kitchen disaster)? Pick one or two recipes you’ll actually enjoy eating. If the thought of eating quinoa salad five days in a row makes you wince, mix things up with a burrito bowl or pasta.

Keep it real with these basics to prep:

• A batch of roasted veggies (perfect for salads, wraps, or as a side dish).
• Protein like grilled chicken, baked tofu, or hard-boiled eggs.
• A starch like rice, quinoa, or sweet potatoes.
• Sauces or dressings to keep things tasty.

Step 3: Gear Up

Meal prep superheroes need tools. Stock up on these essentials:

• Containers: Glass or BPA-free plastic containers that seal tight.
• Freezer Bags: Great for soups, sauces, or smoothie packs.
• Sauce Containers: Because no one likes soggy salad.
• Sharp Knife: It’s the difference between crying over onions and…less crying over onions.

Step 4: Choose Recipes

Pick meals that are beginner-friendly and easy to scale.

Need ideas? Try:

• A big pot of chili (freezer-friendly and versatile!).
• Overnight oats or frittatas for grab-and-go mornings.
• Stir-fry kits or sheet pan meals for quick dinners.

Pro tip: Start small with 2-3 recipes max until you find your rhythm.

Step 5: Grocery Like a Pro

Make your grocery list based on your meal plan. Shop your pantry first to avoid buying doubles (how many half-empty bags of rice do we need?). And stick to the list! Grocery store wandering is where budgets go to die.

Step 6: Prep Day Party

Set a specific time on your calendar for meal prep (Sunday afternoons and midweek Wednesdays work for most). Blast your favorite playlist or podcast, and get chopping, roasting, and cooking. This is your time to shine in the kitchen.

Bonus Tips for Meal Prep Success

If you’re worried about meal prep becoming repetitive or boring, don’t sweat it.

• Variety is everything: Don’t make an army of identical meals. Switch up spices, sauces, or toppings to make the same dish feel fresh.
• Freeze extras: Too much food? Store portions in the freezer for busy weeks ahead.
• Allow indulgence: Add in snacks or desserts you look forward to, like dark chocolate or trail mix.

Why It’s Worth It

Meal prep simplifies your week, helps you eat better, and gives you one less thing to stress about. And remember, it’s not about being perfect. Some weeks you’ll crush it, other weeks…well, cereal for dinner is fine too.

Feel ready to tackle meal prep? Grab your containers and get prepping! Whether it’s for saving money, eating healthier, or just feeling like you’ve got your life together, meal prep is the life hack you’ll actually want to keep.