How should I start meal prepping if I am a beginner?

Start by doubling what you already cook and freezing half. You can also focus on just one meal type, such as lunch, instead of trying to prep every meal for the week right away.

What type of containers are best for meal prep?

Glass containers are highly recommended because they are durable, easy to clean, and do not hold stains. Plastic is a good option if you need something lighter or more affordable.

How do I add variety if I get tired of eating the same meal?

Prep ingredients instead of full meals so you can mix and match. You can also use different sauces, spices, and seasonings on the same base ingredients to keep things interesting.

Can I meal prep if I do not have a microwave at work?

Yes. You can prep cold or room temperature meals like pasta salads, sandwiches, or snack boxes. A personal heated lunchbox, such as a HotLogic Mini, is also an option for warming food at a desk or in a vehicle.

Simple Meal Prep Tips for Beginners

Start small by doubling recipes you already make and freezing the leftovers for later. Focus on prepping just one meal type, like lunches, to avoid getting overwhelmed.

Think of meal prep as planned leftovers. You can prepare full meals in large batches, or just prep separate ingredients like proteins, grains, and chopped veggies to mix and match throughout the week.

Store your food safely by letting it cool down before sealing the containers. Build a stash of frozen soups or casseroles so you always have a backup for busy weeks.

Key steps

Start small Double what you already cook and focus on one meal at a time
Batch cook Make large quantities of staple ingredients to mix and match
Cool properly Let hot food cool to lukewarm before putting lids on
Store smart Use glass containers and build a frozen meal stash
Add variety Use different sauces and seasonings on base ingredients

Simple Meal Prep Tips for Beginners — infographic

Meal prepping can simplify your weekly routine, save money, and help you maintain a healthy diet. To begin effectively, start small and gradually build up your meal prepping habits.

Start Small and Simple

Ease into it: Do not attempt to prepare every meal for the entire week immediately; instead, begin by doubling a meal you already cook and saving the leftovers. "start with something dead simple, like just doubling what you already cook and freezing half."

Focus on one meal type: Initially, concentrate on meal prepping just one meal, such as lunches, to get accustomed to the process without feeling overwhelmed. "You can just dip your toes in and meal prep lunches at first."

Treat it as planned leftovers: Recognize that meal prepping is essentially preparing larger quantities of food to consume over several days, whether fresh or frozen. "Meal prep is just planned leftovers, whether that's a pot of soup or five fancy glass dishes of a meat and two veg."

Optimize Your Cooking Process

Cook in batches: Prepare large quantities of staple ingredients like chicken, rice, or beans that can be used in various meals throughout the week. "I like to make large batches of food, and freeze into portions (souper cube lover)."

Utilize kitchen tools: A rice cooker or Instant Pot can simplify cooking grains and hard-boiled eggs, making the process more hands-off. "If you eat rice, I've found a rice cooker or Instant Pot handy for taking the guesswork out of rice, and the Instant Pot is also nice for hard-boiled eggs."

Prep ingredients, not just meals: If you dislike eating the same meal repeatedly, prepare individual components like chopped vegetables, cooked proteins, and grains, then mix and match them for variety. "If you’re someone who can’t eat the same thing everyday, prep ingredients not meals!"

Smart Storage and Freezing

Cool food properly: Allow cooked food to cool to lukewarm temperatures before portioning and sealing containers to prevent bacterial growth and condensation. "Just a quick FYI, you shouldn't really be covering your food like that while it's still hot, all that steam and humidity is not doing your food any favours."

Choose appropriate containers: Glass containers are durable, easy to clean, and don't stain, while plastic is lighter and more budget-friendly. "The most common recommendation for meal preppers who are tired of plastic is to switch to glass."

Leverage your freezer: Freeze excess portions of meals like soups, stews, or casseroles to build a stash for busy weeks. "Tossing a portion or 2 into the freezer to build a stockpile helps for those weeks when you can’t get it done."

Practical Tips for Busy Schedules

Integrate meal prep into your routine: Dedicate a specific time each week, such as Sunday afternoons, for cooking to ensure consistency. "I also personally found it helpful to plan for a specific day to do my meal prepping."

Use pre-made ingredients: Do not hesitate to use store-bought shortcuts like rotisserie chickens, pre-cut vegetables, or ready-to-eat rice packets to save time. "Get a rotisserie chicken, microwave some frozen vegetables & a packet of rice or buy a bag of romaine mix."

Plan for no-reheat options: If you lack access to a microwave, consider meals like pasta salads, sandwiches, or snack boxes that taste good cold or at room temperature. "If you spend most of your workday in a vehicle or at a desk, see if a HotLogic Mini will work for you."

Enhance Flavor and Variety

Season your food: Use a variety of seasonings to keep meals interesting and prevent palate fatigue, especially when eating the same base ingredients multiple times. "Also, season your damn food."

Experiment with sauces: Change up sauces and spices for different portions of the same meal to create variety. "You can make some healthy sauces and store them for use over a few weeks, or spend a little bit more cash and get some Indian pickle."

Explore new recipes: Websites like Budget Bytes offer simple, healthy, and cost-effective recipes, often with meal prep sections. "I like the site Budget Bytes a lot."

Are you interested in specific meal prep ideas for breakfast, lunch, or dinner?