You want to start meal prepping but don't know how? This guide explains everything you need – from planning to the finished meal.
Contents
1
What Is Meal Prep, Exactly?
Meal prep (meal preparation) means preparing meals in advance. This can take various forms:
- Full batch cooking: Complete meals for the entire week
- Ingredient prep: Preparing base ingredients (chopping vegetables, cooking protein)
- Hybrid: Some meals complete, some just prepped
2
What You Need to Get Started
Essential:
- Good containers (glass with lids recommended)
- A large pot
- A skillet or frying pan
- A cutting board and sharp knife
- A baking sheet
Nice to have:
- Slow cooker or Instant Pot
- Kitchen scale
- Silicone molds for portions
3
The Planning Process
- Choose 2-3 proteins: e.g. chicken, tofu, salmon
- Choose 2-3 carbs: e.g. rice, potatoes, quinoa
- Choose 3-4 vegetables: e.g. broccoli, bell peppers, zucchini
- Plan for variety: Different spices and sauces
- Write your shopping list: With quantities
4
Prep Day: Step by Step
1. Setup (15 min):
- Lay out all ingredients
- Preheat the oven
- Clear your workspace
2. Cooking (2-3 hrs):
- Start with the longest dishes (oven, slow cooker)
- While something cooks, prepare the next ingredients
- Multitasking is the key
3. Portioning (20 min):
- Let everything cool slightly
- Distribute into containers
- Label with date
5
Common Beginner Mistakes to Avoid
- Too much at once: Start with 3-4 dishes, not 10
- No variety: Spices change everything
- Wrong containers: Invest in good, airtight containers
- Everything the same: Mix pre-cooked and fresh ingredients
- Too complicated recipes: Start simple
6
Your First Weekly Plan
Sunday prep:
- 2 lbs chicken breast in the oven (with spices)
- 1 large batch of rice
- Roast a veggie mix (bell peppers, zucchini, onions)
- Wash and chop salad ingredients
Combinations for the week:
- Mon: Chicken + rice + veggies + teriyaki sauce
- Tue: Chicken + salad + light dressing
- Wed: Chicken + rice + veggies + curry sauce
- Thu: Use leftovers or cook fresh
Conclusion
Meal prep doesn't have to be complicated. Start small, learn from your experience, and gradually build your system. After a few weeks it becomes routine – and you'll wonder how you ever lived without it.
Ready for the challenge?
Start now with the 21-day challenge.
