✨ Beginners Guide to Meal Prep ✨
I know long blogs are scary to look at and to be completely honest, if I see something that looks like this blog does- I usually skip it. However, I try to write in a way to keep you engaged and my mind jumps from one place to the other when I am writing so it will most definitely not be boring lol
When you are trying to lose weight and change your eating habits, you want to make it the easiest as possible for yourself. If you start off by cutting everything you love out of your diet, unfortunately, it probably won’t be long until you’re back to your old ways.
Before you go to the grocery store and purchase a bunch of foods for your meal prep, make a list of the proteins, vegetables, carbs and fats that you enjoy eating and will fit in your plan. Keep this list handy for reference before each weekly shop. **look at the food charts above**
After you have this list compiled, choose your proteins, vegetables and carbs for the week. I recommend using 1-2 different proteins unless you would like to stick to one and make it in different styles. As far as vegetables go, you don’t want to get too much of a variety and over complicate things, but you will want a small assortment so you won’t get sick of eating the same thing every day. Out of the choices you decided on, create 2-3 simple meals that you will make for the week.
I say simple because when you are prepping a large amount of food, if you make comprehensive meals- it’s going to be a lot more work for you.
Next, make your grocery list. If you are following a specific meal plan with macros then you will need to figure out the amounts to purchase for this. For example: if you’re supposed to eat 4 oz of protein per meal and you want to make 8 meals for the week then you will need to purchase 32 oz or 2 pounds of protein. As far as the carbs go, if you are using rice or pasta- the labels will have everything you need to know for portion sizing and nutritional facts. Adjust the amounts according to your plan.
Once all of the food logistics are over with, you can start to get your house ready.
I personally like to make sure my kitchen is prep ready before going shopping because if I buy all of the food and then come home to a kitchen that I need to clean, I will be out of the prepping mode by the time I finish.
What I consider a Meal Prep ready kitchen is:
Clean Sink
If you will be using many pans, baking sheets, utensils while cooking - you won’t want to have additional things to clean so make sure you have an empty sink before starting.
Open Prep Space
I always like to clear off anything on my counter that I won’t be using for the prep that may get in the way of me doing things. I also spray and wipe down the countertop.
Spices and Oils Out
Have whatever spices and oils that you will be using for your prep out of the cabinet and ready to go for when you get home.
Equipment Out
Take out any cutting boards, pots, pans, knives and cooking tools you will be using
You do not need to do any of this, but this is what works for me. I haven’t mentioned that I have ADHD and get sidetracked easily lol Soooo yes, this blog has taken me way longer than it should have to write as does any task. Getting all of this done beforehand is a big help for me to avoid getting side tracked when I need to be prepping.
Time for the store now, make sure you have your ingredient list in hand or in a notes app ( I always write my lists by hand and forget them, so I’ve moved over to virtual because I’m definitely not forgetting my phone)
Hopefully with all the preparation you did earlier, this grocery shop will be a breeze.
Now that you’ve gotten the shopping out of the way, it is time to start your prep.
I like to lay everything out in front of me to see what I am working with before I get busy. If I am using an ingredient in multiple meals, I will prepare it all at once. There’s no sense in prepping the same ingredient per individual meal.
Always start with your vegetables to cut down on dirty cutting boards. If you prepare all of your vegetables first, you can then use the same cutting boards for your meats (if needed).
The cooking preparations I find easiest for vegetables are baking and steaming them. When baking them, I add the seasoning to match the meal they are going with and add them to a sheet pan and roast them until they’re ready. For steaming, I will steam them plain and depending on which vegetable it is - I will add seasoning to them after or leave them plain.
Once you have prepped all of your vegetables, you can start on your meat.
Start off with the meat that needs the least amount of work. If you are roasting full chicken breasts, trim them and put them to the side until you are ready to season and cook them. However, if they need to be marinated before cooking then you can do this now.
Next, move onto the meats/meals that take more work such as meatballs or burgers.
Again, if you are following a specific plan or macros, weigh your meat prior to cooking it because the weight will be different once the meat is cooked.
If you are using 1lb of ground meat and you are eating 4 oz of protein per meal, you should get about 16 meatballs or 4 burgers. If you want to make the meatballs bigger, make them in 2 oz balls and you will end up with 8 larger meatballs. It really depends on your personal preference, I like to make mine smaller. With ground meats, you can get away without weighing the meats by knowing the weight of the package and dividing them into even portion sizes.
The amount of prep will depend on the meals you are making. If you are making sheet pan meals, the prep will most likely be minimal. If you are making meatballs, stuffed peppers, etc - it will be more labor intensive. I will give you some sample meals to try at the end of this post.
Now, everything you will be making should be prepared to how they will be cooked.
If you are using the oven to cook any of your ingredients, start to get those together and put them in the oven before you start on anything that you will be cooking on the stove top.
Now that those are in the oven, you can start cooking the rest of the items. If there is anything you are making on the stove top that doesn’t need your full attention like rice or steaming vegetables, start with that and then cook the items you need to be present for.
Once everything is cooked, you can relax while everything cools down.
There are two ways you can store your food:
As individual meals
All of the same ingredients in their own containers
If you want to have all of your meals grab and go ready then you should portion everything into individual containers. If you have time to create the meals as you go and want a little less work during the prep, you can put all of the same meat, same vegetables, etc in their own containers and put together the meals when you are ready to eat.
Alrighty, now pat yourself on the back because you successfully(hopefully) have completed your meal prep for the week!!
I know all of this information can look overwhelming when reading it, but that’s because it is a ton of words! Once you have your lists made and pick your meals, it’s very simple to execute the prep.
If you are trying to budget while prepping, check out my tips for saving money at the grocery store!
Examples Meals by Protein:
Ground Turkey:
-Turkey Meatballs with Roasted Veggies and Whole Wheat Pasta
-Turkey Burgers with Sweet Potato Fries
-Zucchini Boats
-Stuffed Peppers
Chicken:
-Chicken and Veggie Stir Fry with Rice
-Chinese Style Chicken with Cauliflower Fried Rice
-Sheet Pan Fajitas Burrito Bowls
-Greek Chicken with Lemon Potatoes and Horiatiki Salad
Seafood:
-Lemon Dill Salmon with Green Beans and Smashed Red Potatoes
-Garlic Shrimp with Rice and Broccoli
-Mahi Mahi Tacos with Slaw
Building on the initial steps of meal prep, I've found that truly sticking to it comes down to a few extra personal touches, especially when it comes to organizing your kitchen and selecting the right ingredients. After all, seeing those beautifully organized meal prep containers on my kitchen counter is half the motivation for me to keep going! First, let's talk containers. I know the article mentions storing food, but I wanted to dive a bit deeper into which containers I personally love. For me, clear glass containers are a game-changer. They’re great because I can easily see all my cooked meals – whether it's chicken, vegetables, or rice – without opening every single one. This makes grabbing a meal on a busy morning so much faster! Plus, they're oven and microwave safe, making reheating a breeze. If you're often packing multiple components like a protein, a carb, and a veggie, look for ones with multiple compartments. This prevents sauces from mixing and keeps everything fresh, giving you that satisfying top-down view of multiple meals ready for the week. While plastic is okay for some things, I find glass keeps my food tasting better and lasts longer. Next, let’s get into the nitty-gritty of what goes into those containers, especially for healthy eating. When I'm thinking about what is considered a meal, I mentally refer to concepts similar to those 'Eat More, Eat Some, Eat Less' charts for fats, proteins, and carbohydrates. For my 'Eat More' categories, I focus on lean proteins like chicken breast or fish, plenty of colorful vegetables like broccoli, spinach, and bell peppers, and complex carbohydrates such as quinoa or sweet potatoes. These are the foundations of my healthy meals. For 'Eat Some' items, I might include things like whole wheat pasta or a small portion of healthy fats like avocado or nuts. And the 'Eat Less' category usually guides me away from highly processed snacks or excessive amounts of unhealthy fats. This balanced approach helps me ensure each prepared meal is nutritious and keeps me feeling full and energized. I always try to think about how different ingredients packages on the kitchen counter will combine to create balanced, delicious meals throughout the week. Finally, don't underestimate the power of making your meal prep routine enjoyable. For me, this means setting up my kitchen with all my ingredients neatly laid out on the countertop, having my favorite music on, and experimenting with seasonings. It transforms a chore into a calming ritual. Remember, meal prep should support your lifestyle, not complicate it. By taking a little extra time to choose the right containers and focusing on balanced, whole ingredients, you'll find it easier to stick to your healthy eating goals in the long run!
