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The Ultimate Guide to Meal Prep for Beginners

6th May 2023

Are you tired of constantly stressing about what to eat for your meals? Are you looking for a way to save time and money while still maintaining a healthy and balanced diet? If so, meal prepping may be the solution you've been searching for. In this comprehensive guide, we will provide you with everything you need to know about meal prepping, from how to begin to the benefits it can bring to your life.


Meal prep is the process of planning and preparing your meals in advance, usually for the week ahead. This involves cooking and portioning out your meals, so they are ready to eat when you need them. It can be as simple as preparing your lunch for work the night before or as complex as cooking all of your meals for the week on Sunday. The key is to find a system that works for you and your lifestyle.


Starting a new habit can be daunting, but meal prepping doesn't have to be complicated. Here are a few simple steps to help you get started:

  1. Plan your meals: Determine what meals you will be prepping for the week ahead. Start with one or two meals, such as breakfast and lunch, and work your way up to prepping all of your meals.
  2. Make a grocery list: Once you have your meal plan, make a list of all the ingredients you will need to purchase. Stick to your list to avoid overspending and waste.
  3. Set aside time for meal prep: Choose a day and time that works for you to dedicate to meal prep. This could be a few hours on the weekend or a weeknight after work.
  4. Cook and portion out your meals: Follow your meal plan and cook your meals in bulk. Divide them into individual portions and store them in airtight containers in the fridge or freezer.
  5. Enjoy your meals: When it's time to eat, simply grab your prepped meal and heat it up. Sit back and enjoy a delicious, healthy meal without the stress of cooking from scratch.


If you're new to meal prepping, it can be helpful to start with some simple and easy recipes. Here are a few beginner-friendly options to get you started:

  • Overnight oats: Combine rolled oats, milk, and your favorite toppings in a jar and let it sit in the fridge overnight for a healthy and filling breakfast.
  • Mason jar salads: Layer your favorite vegetables, protein, and dressing in a mason jar for a portable and nutritious lunch.
  • Sheet pan meals: Roast a variety of vegetables and protein on a sheet pan for an easy and flavorful dinner.

You can easily generate a meal plan with recipes like this with a tool like AutoMealPlanner. It that makes it easy to generate a custom diet that fits your macros. It creates a meal plan based on your preferences and your nutritional needs and gives a weekly grocery list so you can eat healthy with minimal effort.


Meal prepping can have numerous benefits, including:

  • Saving time: By preparing your meals in advance, you can save time during the week and avoid the stress of last-minute meal prep.
  • Saving money: Meal prepping can help you stick to your budget and avoid overspending on takeout or convenience foods.
  • Improving nutrition: When you plan and prepare your meals, you have more control over the ingredients and can ensure you are getting a balanced and nutritious diet.
  • Reducing food waste: By portioning out your meals in advance, you can avoid overbuying and wasting food.
  • Supporting weight loss goals: Meal prepping can help you make healthier choices and avoid the temptation of unhealthy foods when you are hungry and pressed for time.


Here are a few additional tips to help you make the most out of your meal prep:

  • Invest in quality containers: Airtight containers are essential for keeping your meals fresh and preventing freezer burn. Look for containers that are microwave and dishwasher safe for easy cleaning.
  • Mix and match recipes: Don't be afraid to mix and match your favorite recipes to create new and exciting meals. This can help keep meal prep interesting and prevent boredom.
  • Use the right tools: Having the right tools in the kitchen can make meal prep easier and more efficient. Consider investing in a good quality knife, cutting board, and food processor.
  • Don't forget snacks: Prepping healthy snacks, such as cut-up vegetables, fruit, or nuts, can help you avoid unhealthy snacking and keep your energy levels up throughout the day.


Now that you know the basics of meal prepping, you can start incorporating it into your routine. Here are a few additional tips to help you get started:

  • Start small: Don't try to prep all of your meals at once. Start with one or two meals and work your way up to prepping more.
  • Keep it simple: Don't feel like you need to make complicated recipes every week. Stick to simple, easy-to-prep meals to avoid burnout.
  • Make it a habit: Consistency is key when it comes to meal prepping. Try to make it a habit by prepping at the same time each week and incorporating it into your routine.
  • Have fun: Meal prep doesn't have to be a chore. Experiment with new recipes and enjoy the process of planning and preparing your meals in advance.


1. How long do meal prepped meals last?

Meal prepped meals can typically last up to five days in the fridge and several months in the freezer. Be sure to store them in airtight containers and label them with the date they were prepared.

2. Can you meal prep for a family?

Yes, meal prepping can be a great way to save time and money for a family. Simply adjust the portion sizes and number of meals you prep each week to accommodate your family's needs.

3. How do you reheat meal prepped meals?

Most meal prepped meals can be reheated in the microwave or oven. Follow the instructions on the container or recipe to ensure proper reheating.

4. Do you have to eat the same thing every day when meal prepping?

No, meal prepping doesn't mean you have to eat the same thing every day. Mix and match your favorite recipes to keep things interesting and prevent boredom.

5. Can you meal prep if you have dietary restrictions?

Yes, meal prepping can be adapted to accommodate dietary restrictions, such as gluten-free or vegan diets. Simply choose recipes that fit your needs and adjust accordingly.


Meal prepping can be a game-changer when it comes to maintaining a healthy and balanced diet while saving time and money. By following this comprehensive guide, you can start meal prepping like a pro in no time. Remember to keep it simple, invest in quality containers, and make it a habit, and you'll be on your way to a stress-free and healthy lifestyle.

Create and customize a meal plan that fits your macros instantly