Meal Prep for Beginners: How to Get Started

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Why Meal Prep Helps

Meal prepping saves time, reduces stress, and helps you stick to a budget. Planning your meals in advance means fewer last-minute decisions, less temptation to order takeout, and better control over portion sizes and nutrition. Even a simple prep routine can make a big difference.

Start Simple

For beginners, start with just a few meals per week. Pick 2–3 breakfasts, lunches, and dinners that are easy to cook in batches. Recipes with similar ingredients are best — this cuts down on shopping costs and reduces food waste. Think pasta, rice, roasted vegetables, and proteins like chicken, beans, or tofu.

Batch Cooking Tips

Cook ingredients in large quantities and store them in portioned containers. For example, roast a tray of vegetables and bake a tray of chicken breasts or tofu at the same time. Use the fridge for meals you’ll eat within 3–4 days, and freeze anything you won’t eat immediately. Label containers with the date to keep track.

Time-Saving Shortcuts

Use pre-chopped or frozen vegetables to reduce prep time. Cook grains like rice or quinoa in bulk at the start of the week. Invest in a set of stackable containers to organize your meals efficiently.

Sticking to Your Meal Prep Plan

Set aside one or two hours on the weekend or a chosen day to prep. Having meals ready makes it easier to stay on track, especially on busy weekdays. Rotate recipes each week to avoid boredom and experiment with different seasonings and sauces to keep meals interesting.

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