The Ultimate Guide to Meal Prepping for Beginners

The Ultimate Guide to Meal Prepping for Beginners

Meal prepping has become increasingly popular in recent years, and for good reason. Not only does it save time and money, but it can also help with achieving health and fitness goals. However, for beginners, meal prepping can seem overwhelming and confusing. That’s why we’ve put together this ultimate guide to help you get started with meal prepping.

What is Meal Prepping?

Meal prepping is the act of preparing meals in advance, typically for the week ahead. This can include cooking and portioning out meals, as well as chopping and prepping ingredients to make cooking during the week easier and more efficient.

Benefits of Meal Prepping

There are numerous benefits to meal prepping, including:

  • Saves time: By preparing meals in advance, you’ll save time during the week when you may be busy with work, school, or other obligations.
  • Saves money: Meal prepping can help reduce food waste and save money on groceries by only buying the necessary ingredients for the week.
  • Healthier meals: When you meal prep, you have more control over the ingredients you use and can ensure that your meals are nutritious and balanced.
  • Helps with portion control: By pre-portioning your meals, you can avoid overeating and stick to your health and fitness goals.
  • Reduces stress: Knowing that your meals are already prepared can help reduce stress and make meal times more enjoyable.

Getting Started with Meal Prepping

Now that you know the benefits of meal prepping, here’s how you can get started:

1. Choose a Day to Prep

The first step in meal prepping is choosing a day to prep your meals. This can be a weekend day or a day when you have a few hours free. Many people choose Sunday as it allows them to start the week with a fridge full of prepped meals.

2. Plan Your Meals

Before you start prepping, it’s important to have a meal plan for the week. This will help you determine what ingredients you need and how much to prep. Consider your schedule for the week and plan accordingly. It’s also helpful to choose meals that use similar ingredients to save time and reduce waste.

3. Make a Grocery List

Once you have your meal plan, make a grocery list of all the ingredients you’ll need. This will ensure that you have everything you need for the week and prevent any last-minute trips to the store.

4. Invest in Meal Prep Containers

Investing in good quality meal prep containers will make the process much easier. Look for containers that are microwave and dishwasher safe, and have separate compartments for different food groups.

5. Prep Ingredients

Once you have your groceries and containers, it’s time to start prepping. Wash, chop, and portion out ingredients according to your meal plan. This can include cooking grains, roasting vegetables, and marinating proteins.

6. Assemble Meals

Assemble your meals by placing the prepped ingredients into your containers. Aim for a balance of protein, complex carbs, and vegetables in each meal. You can also add sauces or dressings on the side to avoid any soggy meals.

7. Store and Label

Once your meals are assembled, store them in the fridge or freezer, depending on when you plan to eat them. Be sure to label your containers with the name of the meal and the date it was prepped to keep track of freshness.

8. Reheat and Enjoy

When it’s time to eat, simply reheat your meal in the microwave or oven, and enjoy a hassle-free, nutritious meal.

Tips and Tricks

Here are a few tips and tricks to make your meal prepping experience even easier:

  • Invest in a slow cooker or instant pot to make meal prepping even more efficient.
  • Get creative with your meals to avoid getting bored. You can switch up the sauces, spices, and ingredients to keep things interesting.
  • Make extra servings of your favorite meals to freeze for future meals.
  • Prep snacks and breakfast items as well to have healthy options on hand throughout the week.
  • Don’t be afraid to try new recipes and experiment with different flavors and ingredients.


Meal prepping may seem daunting at first, but with a little bit of planning and preparation, it can become a simple and enjoyable part of your routine. By following this ultimate guide and incorporating some tips and tricks, you’ll be on your way to saving time, money, and achieving your health and fitness goals through meal prepping. So why not give it a try and see the benefits for yourself?