Want to start meal prepping but don't know where to begin? You're in the right place. Meal prep can feel overwhelming the first time you try it, especially when you're planning around work days, workouts, and everyone else's schedule.
The good news? It doesn't have to be complicated. This beginner's guide walks you through four simple steps, plus three easy meal prep recipes to get you started.
What Is Meal Prep?
Meal prepping means cooking several complete meals ahead of time. It includes planning your meals, writing your grocery list, doing your shopping, and then spending a block of time in the kitchen actually making the food.
One tip before you start: get all of your ingredients and the right tools together first. Following the recipe and having what you need on hand (like parchment paper, not wax paper, for the oven) saves a lot of frustration.
The Benefits of Meal Prep
- Fewer last-minute decisions. When your meals are ready to go, it's easier to skip the drive-thru.
- You know what's in your food. You choose the ingredients and the portion sizes.
- It saves time. No need to stop what you're doing to cook, because it's already done.
- It can save money. Eating the meals you planned means less spending on takeout.
- Less stress. Say goodbye to the daily "What are we going to eat?" question.
Step 1: Check Your Fridge Space
First, figure out how much room you have in your fridge. That will help you decide which containers to use.
- Short on space? Zippered storage bags are a great space saver. Just don't reheat food in them. Move it to a microwave-safe dish first.
- Plenty of room? Two- or three-compartment meal prep containers keep everything organized. Look for containers that are BPA-free, freezer-safe, dishwasher-safe, microwavable, stackable, and reusable. Any plastic or glass containers you already own will work too.
- On the go? A lunch box or small cooler makes it easy to bring your meals along.
Step 2: Plan, Plan, Plan
Set aside time to plan. Pick your recipes, make your shopping list, and then head to the store. When you're ready to cook, block off two or three hours to make and pack your meals.
Don't take on too much too soon. Start small and plan just a few days ahead. Cooked meals stay fresh in the fridge for a limited time, so if you want to cover the whole week, schedule two prep days (like Sunday and Wednesday) instead of one.
Step 3: Keep It Quick and Easy
You don't need three-course meals. Start with a few simple recipes you already know and like. Lunches and dinners are the easiest meals to prep.
Focus on two lean proteins, like chicken and lean ground turkey. Both are versatile, and you can pick recipes that work with either one. To keep things interesting, raid your spice rack. Taco seasoning one day, Greek seasoning the next, and suddenly the same protein feels like a whole new meal.
Step 4: Multitask
Use your oven, stovetop, and slow cooker at the same time to make more than one meal at once. It's one of the biggest time savers in meal prep.
3 Easy Meal Prep Recipes for Beginners
Taco Time
Prep time: 10 minutes | Makes: 5 meals
- 1½ lb lean ground turkey, cooked with taco seasoning
- 1 can black beans
- 1 can whole kernel sweet corn
- 2½ cups chopped green lettuce
- 1 cup cherry tomatoes, halved
- ½ cup shredded low-fat cheese
Divide the ingredients evenly into five portions and layer them into separate containers. Pack a little salsa in a small container on the side for extra flavor.
Nutrition (per serving, estimated): 329 calories | 33 g protein | 19 g carbs | 15 g fat | 5 g fiber | 4 g sugar (seasoning and salsa not included)
Estimated using standard USDA ingredient values; will vary with brands and portions.
Greek Feast
Prep time: 10 minutes | Makes: 5 meals
- 5 cooked chicken breast cutlets (4 to 6 oz each), seasoned with Greek seasoning
- 2½ cups cooked white rice
- 1 cup diced cucumber
- 1 cup diced tomato
- ¼ onion, diced
- 2½ cups romaine lettuce
- 5 lemon wedges
Divide the ingredients evenly into five portions and layer them into separate containers.
Nutrition (per serving, estimated): 354 calories | 47 g protein | 26 g carbs | 6 g fat | 2 g fiber | 2 g sugar (with a 5-oz chicken cutlet)
Estimated using standard USDA ingredient values; will vary with brands and portions.
Balsamic Crockpot Chicken
Prep time: 5 minutes | Cook time: 4 hours | Makes: 5 meals
- 2 lb boneless, skinless chicken breast
- ¼ to ½ cup balsamic vinegar
- 2 tablespoons extra virgin olive oil
- 1 lb baby carrots
- ½ lb green beans
- 2 baby red or yellow potatoes, cubed
- 1 teaspoon Italian seasoning
- 2 garlic cloves, minced
- Salt and pepper to taste
- Drizzle the olive oil in the bottom of your slow cooker.
- Place the chicken in a single layer in the middle and sprinkle with Italian seasoning.
- Add the carrots, green beans, garlic, and potatoes around the edges.
- Drizzle the balsamic vinegar over everything.
- Cook on low for 4 hours, or until the chicken is cooked all the way through and the vegetables are tender.
- Divide into five equal portions.
Nutrition (per serving, estimated): 338 calories | 43 g protein | 16 g carbs | 10 g fat | 4 g fiber | 8 g sugar (with ¼ cup balsamic)
Estimated using standard USDA ingredient values; will vary with brands and portions.
Your Meal Prep Checklist
- Choose simple, familiar recipes
- Focus on two main proteins
- Write your grocery list
- Go shopping
- Block off time to cook
- Prep meals for just a few days at a time
- Multitask and cook more than one meal at once
Then take a big sigh of relief, because you did it. Enjoy how much easier the next few days feel with your meals already made.
Want Meal Prep Made Even Easier?
If planning is the hardest part for you, the Lazy Girl Meal Plan is full of quick meals, grocery lists, and prep tips, so you can spend less time deciding and more time eating. And if you want your meals and workouts in one place, the LadyBoss Pocket Personal Trainer pairs meal plans with quick workouts.
Need a protein-packed snack to round out your prepped meals? Try our homemade protein bar recipes or check out our picks for the best protein powder for busy women.
Frequently Asked Questions
How long does meal prep last in the fridge?
It depends on the food. Follow food-safety guidance for each ingredient, and when in doubt, prep fewer days at a time or freeze some portions for later in the week.
What are the best containers for meal prep?
Reusable containers that are BPA-free, microwave-safe, dishwasher-safe, and stackable are a great choice. Compartment containers help keep foods separate.
Which meals are easiest to prep?
Lunches and dinners built around one protein, one grain or starch, and a couple of veggies are the easiest place to start.
How much time does meal prep take?
Plan on about two to three hours for a prep session. It gets faster with practice.
You've Got This
Meal prep isn't about being perfect. It's about setting your future self up for an easier week. Start with one or two recipes, learn as you go, and celebrate every container you fill.
