How To Start Meal Prepping
If I had to name the one habit that has had the most significant impact on my ability to feed my family (and myself) healthy meals each week, meal prep would definitely be it. Today I am sharing how to start meal prepping, with this beginner's guide.
Meal planning and meal prep can transform your daily routine, save you time and money, and help you maintain a balanced diet. Whether you're looking to streamline your busy schedule, eat healthier, or simply reduce stress around mealtimes, this guide will help you get started.
Here how to get started with meal prep and planning.
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What is meal prep?
Meal prep is simply preparing food in advance, making it easier to throw together meals and snacks. Meal prep can include things like washing and cutting fruits and veggies, cooking simple items such as grains or proteins, or doubling recipes in order to package leftovers for lunch the next day. Meal prep can even just be shredding that rotisserie chicken that you picked up at Costco! Anything you do to prepare food for eating later in the week is considered meal prep in my book.
What are the benefits of meal prepping?
Meal prepping and planning has SO many benefits.
It's time saving. When you prepare foods at the start of the week, you can get dinner on the table easier and quicker during the week. You can also save time by having breakfast, lunch and snack options on hand.
It's money-saving. When you have meal and snack options ready to go, you are less likely to buy food out or order takeout when you are short on time.
It's better for your health. As with the above, having healthy options that are easy to grab or heat up ensures that you can make healthy choices all week long.
It's easy to get started. Meal prepping may feel overwhelming, or maybe you don't have a lot of interest in spending your time cooking and prepping on the weekend. I can definitely understand that. There are easy ways to get started that don't take a lot of time or effort. Check out this post for how to get started with meal prep - even when you don't want to!
How To Start Meal Prepping
Here are the steps to get you started.
Step 1: Identify your goals.
Ask yourself: Why do you want to start meal prepping? How many meals do you want to plan for?
Think about how meal prep could help you best. Is it weeknight dinners that cause you the most stress because you are short on time? Is it breakfast you need some help with because you're rushing out the door? What types of foods would you like to have stocked in your fridge? I personally like to have breakfast options for my kids ready to go, and simple proteins and roasted veggies for myself and my husband.
Step 2: Make a plan.
Think about what foods you eat the most during the week - or the foods you'd LIKE to eat more of during the week. When meal prepping individual foods, I find that grains and proteins work well. Think things like chicken, hard boiled eggs, ground beef, rice, quinoa, and oatmeal to name just a few. Raw veggies and roasted veggies are also easy to prep and last several days in your fridge.
Make a loose meal plan for the upcoming week. Having a meal plan will help you determine what you want to prep for the week. I make the same few things each week for breakfasts, but when it comes to dinner I prep based on what I'll be having that week. I might make a soup to have for lunches or make some taco meat for taco bowls or shred a rotisserie chicken to put on a salad or sandwich. Start with a plan, then think about what makes sense to prepare ahead of time.
Carve out time. Make time on the weekend. This might mean setting aside time right after you grocery shop on a weekend morning or afternoon. Put it on your calendar. Listen to an audiobook, podcast or your favorite music.
Step 3: Make a grocery list.
Start by checking your pantry to see what you already have. Then organize your list and head to the store. Stick to your list to save you money and eliminate food waste.
Step 4: Meal prep some basics.
Gather Supplies. Ensure you have all the necessary containers, bags, and kitchen tools. Opt for reusable, eco-friendly options when possible.
Prep Ingredients. Wash, chop, and portion out ingredients. Pre-cook proteins like chicken or beans, and grains like rice or quinoa.
Cook in Batches. Prepare meals that can be cooked in batches, such as soups, stews, casseroles, and sheet pan dinners.
Store Properly. Use airtight containers to store prepped ingredients and meals. Label them with the date to keep track of freshness.
Kitchen Essentials for Meal Prep
Make sure you have the right supplies on hand for successful meal prep.
Glass containers with lids. You need all the containers! I prefer glass because they can easily (and safely) be reheated in the microwave. You want to have containers in a number of sizes. You can start with a set like this one, and buy more of what you use the most.
Silicone bags. I like silicone bags for fresh cut veggies as they take up less room in my my fridge. I also use them to pre-package nuts and other snacks to grab-and-go during the week.
Instant pot. This is not a must-have, you can certainly meal prep without it. However, an instant pot is helpful for quick and easy prep. I make hard boiled eggs, rice, and homemade mac and cheese every week in my instant pot.
Meal Prep Tips for Success
Start Small. Begin with planning just a few meals per week and gradually increase as you get more comfortable.
Involve the Family. If you have a family, involve them in meal planning and prepping to make it a fun, shared activity.
Keep it Simple. Don't overwhelm yourself with complicated recipes. Simple, wholesome meals are just as effective.
Stay Organized. Keep your meal plans and recipes organized in a binder or digital folder for easy access. I use my Notes app.
For More on Meal Prep
Here are some additional resources.
Check out easy meal prep for busy moms for ideas on what to prep.
You can also check out how to meal prep (even when you really don't want to), for those who need a little motivation to get started.
And here you can find my guide to stocking a healthy pantry. Keep your pantry stocked for meal prep ease!
Meal planning and meal prep can seem daunting at first, but with a little practice, it becomes a seamless part of your routine. By setting clear goals, planning balanced meals, and prepping efficiently, you'll enjoy the benefits of healthier eating, reduced stress, and more free time.
And that is how to get started with meal prep: a beginner's guide! Let me know if you have any tips, tricks, or favorite things to meal prep, below. Or send me a message over on Instagram @thelifestylenotes.
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