Life can get hectic — and when it does, making healthy meals often takes a back seat. That’s where meal prep comes in. By setting aside a little time once or twice a week to plan, prep, and portion meals, you can save hours during busy days, reduce stress, and eat better. If you’re new to meal prep, don’t worry. With a few smart strategies, you’ll quickly master the basics and discover how easy (and rewarding) it can be. Discover stress-free cooking through meal prep.
Step 1: Set Your Goals
Before you dive in, decide what you want to accomplish with meal prep.
- Save time during busy mornings and evenings?
- Eat healthier by avoiding last-minute takeout?
- Stick to a budget by reducing food waste?
Knowing your goals will help shape your meal prep strategy — whether it’s preparing full meals in advance, prepping ingredients for quicker cooking, or a mix of both.
Step 2: Make a Simple Plan
Planning is half the battle. Pick a few versatile recipes that you enjoy and that store well. Aim for dishes that can last in the fridge for several days or that freeze easily.
Tips for Planning:
- Start with 2–3 recipes and scale up if needed.
- Choose meals with overlapping ingredients to save money and reduce prep time.
- Balance your menu with proteins, veggies, and healthy carbs.
Pro Tip:
Look for “one-pan” or “sheet pan” recipes — they’re easy to cook and even easier to clean up.
Step 3: Create a Smart Grocery List
Once your meals are planned, make a grocery list organized by category (produce, meats, grains, dairy, etc.). Stick to your list when shopping to avoid impulse buys.
Money-Saving Ideas:
- Buy in bulk when possible, especially staples like rice, beans, and frozen vegetables.
- Shop seasonal produce for better prices and fresher flavors.
Pro Tip:
Don’t forget storage containers! Investing in good-quality, reusable containers makes organizing and transporting meals easier.
Step 4: Prep in Batches
Set aside a few hours — usually on a weekend — to prep all your meals at once. Play some music, put on a podcast, and make it enjoyable.
Batch Prep Tips:
- Wash and chop all produce first.
- Cook proteins and grains simultaneously if you have multiple burners or an Instant Pot.
- Portion meals into containers as you go, labeling them by day or meal.
Some common batch-prep ideas:
- Cooked chicken breasts
- Roasted vegetables
- Brown rice or quinoa
- Hard-boiled eggs
- Overnight oats for breakfast
Pro Tip:
Leave some components separate (like sauces or dressings) and add them just before eating to keep meals tasting fresh.
Step 5: Store and Reheat Properly
Proper storage is key to making meal prep work. Use clear containers so you can easily see what’s inside, and stack meals neatly in your fridge or freezer.
Storage Tips:
- Refrigerate meals you’ll eat within 3–4 days.
- Freeze portions you won’t eat right away.
- Label containers with contents and dates.
When reheating, make sure meals are heated thoroughly — especially if they contain meat or seafood.
Meal Prep is a Game-Changer
Mastering meal prep doesn’t require chef-level skills — just a little planning, organization, and practice. Once you get into the habit, you’ll wonder how you ever lived without it. By prepping meals ahead, you’ll save time, reduce food waste, eat healthier, and lower your daily stress.
Start small, keep it simple, and remember: meal prep is about making your life easier, not perfect. Your future self will thank you every time you open the fridge and find a delicious, ready-to-go meal waiting.