Beginner's Guide to Meal Prepping & Eating Healthy

Valentyn Simeiko
Valentyn Simeiko
4 min read·
Meal Prepping

Meal prepping is one of the best ways to eat healthily while saving time and money. It’s a simple yet effective habit that can make your life easier and your diet more consistent. In this guide, we’ll explore the essentials of meal prepping, including how to start, what foods to use, and tips to make the process enjoyable and stress-free.

What Is Meal Prepping?

At its core, meal prepping is the process of preparing meals or recipes in advance for later consumption. These meals are typically divided into individual, ready-to-go containers that make eating throughout the week convenient and effortless.

You can meal prep one or multiple recipes at a time, usually covering 3–7 days, depending on your needs. Whether it’s a week of lunches, dinners, or a mix of both, meal prepping helps you plan ahead and stay on track with your dietary goals.

Why Meal Prep?

Meal prepping offers numerous benefits:

  • Time Savings: Spend a few hours prepping meals once or twice a week instead of cooking daily.
  • Money Savings: Reduce dining out or impulsive food purchases by having meals ready at home.
  • Health Benefits: Stay consistent with your nutrition goals by controlling portion sizes and ingredients.
  • Waste Reduction: Use up groceries efficiently, minimizing spoiled food.

For athletes or anyone with specific dietary goals, meal prepping is a game-changer. You can pre-plan your macros and calorie intake, ensuring every meal supports your goals, whether it’s weight loss, muscle gain, or maintenance.

Plus, cooking becomes less daunting. You can batch-cook everything in one session, making your kitchen time much more efficient.

Who Is Meal Prepping For?

Meal prepping is for anyone who wants to simplify their meals, save money, and stay consistent with their eating habits. However, it’s particularly ideal for one or two people since prepping for a large family can get tricky.

Imagine trying to store a gazillion containers in your fridge - it’s not exactly practical! Not to mention, not everyone in a family might want to eat the same meal repeatedly. But for singles, couples, or small households, meal prepping is a no-brainer.

What Foods Can I Meal Prep?

Some foods are perfect for meal prepping, while others… not so much.

Best Foods for Meal Prepping:

  • Proteins: Chicken, turkey, tofu, ground beef, eggs, fish
  • Grains: Rice, quinoa, pasta, oats
  • Vegetables: Broccoli, carrots, zucchini, sweet potatoes, green beans
  • Beans: Lentils, chickpeas, black beans
  • Snacks: Overnight oats, energy balls, yogurt cups

Foods to Avoid for Meal Prepping:

  • Salads: Fresh greens like spinach and lettuce wilt quickly.
  • Saucy Foods: Cream-based sauces can separate and turn unappetizing.
  • Fried Foods: They lose their crunch and can become greasy when reheated.
  • Sliced Fruits: Apples and bananas brown quickly without proper storage.

How Long Do Meal Prep Meals Stay Fresh?

The freshness of your meal prep depends on factors like storage temperature and ingredient quality. Generally:

  • Refrigerator: Meals stay fresh for 3–4 days.
  • Freezer: Meals can last 2–3 months if stored properly.

Pro tip: Start small with just 3 days of meals to see how the process works for you. Also, check out the FDA Food Storage Chart for specific guidance on different foods.

What Do I Need to Start Meal Prepping?

Here’s what you’ll need:

  • Containers: Opt for food-safe, BPA-free containers. Glass containers are perfect for office lunches because they don't yellow or fade over time, maintaining a clean and professional look. Plastic containers, on the other hand, are lightweight and stackable, making them ideal for home use.
  • Basic Cooking Tools: A good knife, cutting board, pots, pans, and measuring cups will make prepping easier.
  • Kitchen Scales: While not mandatory, a kitchen scale is a fantastic investment. It helps with accurate portioning, making it easier to track calories and macros.
  • Extra Storage: Always have a few extra containers for leftovers or unexpected portions.

How to Start Meal Prepping?

  1. Pick a Recipe: Choose a meal prep-friendly recipe and make a shopping list. Shop for ingredients the day before or on the day of cooking to ensure freshness.
  2. Cook Strategically: Prepare 4 portions at once—eat one right away while it’s at peak freshness and store the rest. Alternatively, dedicate one or two days a week to batch-cooking multiple meals.
  3. Store and Enjoy: Divide meals into containers. Reheat when ready to eat, or enjoy as-is if the recipe allows.

Experiment with different recipes and meal prep styles until you find what works best for you.

Final Thoughts

Meal prepping is an excellent way to take control of your diet, save time, and reduce stress. Start small, experiment, and let the process evolve as you figure out what works for you. Soon, you’ll have a system in place that fits seamlessly into your lifestyle.

Ready to give meal prepping a try? Get those containers ready and start cooking your way to a healthier, more organized you!