Simple Steps to Start Meal Prepping

Getting started with meal prepping can feel like a huge mountain to climb, especially when you see those perfectly organised fridges online. But here’s the secret: it doesn’t have to be complicated or overwhelming. Meal prepping is essentially just preparing some or all of your meals ahead of time. It’s a habit, and like any habit, it’s best built one small step at a time. Forget the fancy bento boxes and gourmet five-course preps for now. Let’s focus on making this work for you, in your real life, with your real schedule.

Start Ridiculously Small

The biggest mistake beginners make is trying to do too much, too soon. You don’t need to prep breakfast, lunch, dinner, and snacks for seven days straight right out of the gate. That’s a recipe for burnout, not success. Instead, ease into it.

Choose Just One Meal Type

Pick the meal that causes you the most stress or where you’re most likely to grab something less-than-ideal on the fly. For many people, this is lunch during the work or school week. Packing a lunch saves money and often leads to better choices than impulse buys from the cafeteria or local takeout joint. Alternatively, maybe mornings are chaotic? Prepping simple breakfasts like overnight oats or egg muffins could be your starting point. Focus on mastering one meal type before expanding.

Pick Simple, Familiar Recipes

Now is not the time to try that complex recipe you saw with twenty ingredients. Stick to what you know and what’s easy. Think about meals that hold up well when made ahead. Good starting points include:

• Grain Bowls: Cook a batch of quinoa or brown rice. Roast some vegetables (like broccoli, sweet potatoes, bell peppers). Cook a simple protein (chicken breast, chickpeas, tofu). Keep components separate or assemble, adding dressing just before eating.
• Simple Salads: Chop sturdy greens (romaine, kale), prepare toppings (cucumbers, carrots, nuts, seeds), and cook a protein. Store dressing separately. Mason jar salads are popular for a reason – they keep things fresh!
• Soups and Stews: These often taste even better the next day! Make a big batch of chili, lentil soup, or a simple vegetable stew. Portion into individual containers.
• Overnight Oats: Combine rolled oats, milk (dairy or non-dairy), chia seeds, and maybe some fruit or flavourings in jars. They’re ready to grab and go in the morning.

The key is familiarity and minimal fuss. You want recipes you can almost make on autopilot once you get the hang of it.

Don’t Overcomplicate Storage Yet

You don’t need a specific, matching set of 30 containers immediately. Look at what you already have. Do you have some reusable plastic or glass containers with tight-fitting lids? Use those! As you get more into prepping, you can invest in containers that suit your needs better, but don’t let the lack of “perfect” containers stop you from starting.

Plan Your Meals (Just a Little)

Okay, you’ve decided to start small, maybe prepping lunches for three days. Now, what will those lunches be? A little planning goes a long way.

Look at Your Week

Glance at your calendar. Do you have a lunch meeting on Wednesday? A dinner out on Thursday? Don’t prep food you won’t eat. Plan around your actual schedule. If you’re starting with three lunches, decide which three days make the most sense.

Write Down Your Menu

It doesn’t need to be fancy. A sticky note on the fridge works fine. Write down: “Monday Lunch: Chicken & Roast Veggie Bowl. Tuesday Lunch: Lentil Soup. Wednesday Lunch: Chicken & Roast Veggie Bowl.” This simple act makes it concrete.

Create Your Shopping List

Based on your mini-menu, figure out what ingredients you need. Check your fridge, freezer, and pantry first. There’s no point buying another bag of quinoa if you already have one. List everything you need for your chosen prep recipes. Group items by store section (produce, pantry, meat/dairy) to make shopping faster.

Shop Smartly

You have your list, now it’s time to hit the store. The goal is efficiency and sticking to the plan.

Stick to the List!

This is where good intentions can go astray. Supermarkets are designed to encourage impulse buys. Navigate directly to the items on your list. Resisting those BOGO deals on things you don’t need is part of the discipline that helps meal prep save you money in the long run.

Consider Buying Staples Strategically

While sticking to the list is key, sometimes buying certain items in larger quantities makes sense if they are non-perishable or freeze well, and you know you’ll use them. Think dried beans, lentils, rice, quinoa, oats, canned tomatoes, or frozen vegetables and fruits. Only do this if you have adequate storage space and it fits your budget.

Always check expiration dates, especially on perishable items. Make sure produce looks fresh and isn’t bruised or wilting. Getting quality ingredients is the first step to successful meal prepping. Remember to bring reusable bags to make carrying easier and reduce plastic waste.

Schedule Your Prep Time

Meal prepping doesn’t magically happen. You need to set aside time for it, just like any other appointment.

Find a Consistent Window

Most people find a couple of hours on the weekend, like Sunday afternoon or evening, works well. Others might prefer a weeknight. Look at your schedule and block out a realistic amount of time. If you’re just starting with one meal for a few days, 1-1.5 hours might be plenty.

Make It Pleasant

Turn on some music, listen to a podcast, or chat with family members while you prep. Make it an enjoyable ritual rather than a chore. The more pleasant you make the experience, the more likely you are to stick with it.

Think About Workflow

Try to multitask efficiently. Get your grains cooking first, as they often take the longest. While they simmer, wash and chop your vegetables. If you’re roasting vegetables and baking chicken, get them in the oven around the same time. Think about the order of operations to save time.

Get Some Basic Containers

While you don’t need fancy gear initially, having a few reliable containers makes life easier.

Focus on Quality Over Quantity (Initially)

A few sturdy, airtight containers are better than a pile of flimsy ones that leak or break. Look for options that are microwave-safe (if you plan to reheat in them), dishwasher-safe (for easy cleanup), and preferably freezer-safe. Glass containers are durable and don’t stain, but can be heavier. BPA-free plastic is lighter but might stain with certain foods like tomato sauce.

Think About Sizes

You’ll likely want standard meal-sized containers, but also consider smaller ones for snacks, sauces, or dressings. Having a few different sizes offers flexibility.

Ensure your containers seal properly to maintain freshness and prevent leaks during transport. Test the seals before you trust them with soup! Remember to leave a little headspace if freezing liquids, as they expand. Avoid putting scorching hot food directly into plastic containers; let it cool slightly first.

Time to Actually Prep!

You’ve planned, shopped, and scheduled. Now for the main event.

Wash, Chop, and Organise

Get all your produce washed and prepped first. Chop onions, dice peppers, wash lettuce, trim broccoli – whatever your recipes require. Having everything ready to go before you start cooking (mise en place) makes the process smoother.

Cook Your Base Components

Start cooking the items that take the longest, like grains (rice, quinoa) or proteins that need baking or simmering (chicken, beans, lentils). Cook these in batches large enough for the number of meals you’re prepping.

Assemble or Keep Separate?

Decide how you want to store your meals. You can fully assemble them (e.g., put rice, chicken, and veggies all in one container) or keep components separate. Keeping items separate often helps maintain better texture and freshness, especially for salads (keep dressing separate) or bowls (add sauce just before eating). Experiment to see what you prefer.

Portion Everything Out

Once everything is cooked and slightly cooled, divide it among your containers according to your meal plan. This ensures you have the right number of meals ready and helps with portion awareness if that’s one of your goals.

Store Your Meals Safely

You’ve done the work, now make sure your food stays fresh and safe to eat.

Cool Food Before Storing

Putting piping hot food directly into airtight containers and then into the fridge can create condensation and potentially affect food safety or texture. Let cooked food cool down on the counter for a bit (but not more than two hours) before sealing and refrigerating or freezing.

Label and Date (Optional but Helpful)

If you’re prepping multiple different meals or freezing items, a simple label with the contents and date can be very helpful. Use masking tape and a marker – nothing fancy needed.

Refrigerate or Freeze Promptly

Store prepped meals in the refrigerator if you plan to eat them within 3-4 days. For longer storage, the freezer is your friend. Many soups, stews, cooked grains, and cooked proteins freeze well. Salads with fresh greens generally don’t freeze well.

Enjoy Your Hard Work and Adapt

The best part of meal prepping is enjoying the benefits during your busy week!

Savour the Convenience

That moment when you’re tired after work, or rushing in the morning, and you can just grab a ready-made, delicious meal? That’s the payoff. Appreciate the time and stress you’ve saved yourself.

Learn as You Go

Pay attention to what works and what doesn’t. Did that salad get soggy by day three? Maybe try a sturdier green next time or pack the dressing separately. Did you get tired of eating the same thing three days in a row? Try prepping two different options next time. Meal prep is a continuous learning process.

Be Flexible

Life happens. Sometimes you’ll skip a prep session, or your plans will change mid-week. That’s okay! Meal prepping is a tool to make life easier, not another rigid rule to stress over. Adjust your routine, recipes, and frequency to fit your lifestyle. The goal is consistency, not perfection. Starting meal prep is about taking simple, manageable steps. Begin small, choose easy recipes, make a basic plan, and dedicate a little time. You’ll quickly discover the benefits and figure out a system that works perfectly for you, simplifying your week one prepped meal at a time.