Imagine: you get back after work, tired and hungry. Instead of rubbing your head on what meal to prepare, you open the fridge and realize that something is up for grabs.
Simply heat it in the oven or microwave and enjoy your meal.
This effortlessness is what meal preparation in advance looks like; it simplifies your eating routine. Meal preps are beneficial for various individuals, serving multiple purposes, such as:
Regardless of your reasons, today you’ll learn how to create a meal prep plan, using easy hacks that actually work. You make a significant effort one day to relax for the rest of the week.
Wondering how to create a meal prep plan for a week? The good news is that it’s accessible, convenient, and possible even with no cooking experience.
Before moving on to the hacks themselves, it’s worth noting that there is no special way to prepare meals ahead of time for everyone. Since time, schedules, and busy days vary, some individuals may have additional considerations to keep in mind.
Use this guide to meal planning as a starting point to familiarize yourself with the process.
Cleveland Clinic highlights 6 essential steps to start your meal prepping (1):
Think about where and how you’ll store your food
Do you have enough containers and jars to help your meals and products stay fresh for several days in the fridge? Choose containers that are safe to heat in the microwave or oven, depending on how you plan to reheat.
Buy separate containers for sauces, soups, and dressings.
Storing dry food separately from the sauces will help you store your meals without causing any mushy textures.
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Pick the prep day to cook your meals
Choose a day when you have enough time to prepare your meals ahead.
Meal planning benefits allow you to use the time you have so that you don’t have to worry about cooking when work gets crazy. One thing to keep in mind is that you don’t need to prepare dozens of meals for the week.
Prioritize the meals that take longer to prepare, so you don’t spend too much time on them during the rest of the week. Picking one free day per week is also beneficial for stress-free cooking.
You don’t have to rush to prepare as many foods as possible in one day, as it can be overwhelming, so add another meal prep day when needed.
Think of the meals you want to add to your daily eating regimen
Think of the meals you want to add to your weekly schedule.
Start prepping the advanced dishes that require more time.
Always consider the time you have to eat the meal. If you work outside the home, consider cooking meals for your lunch breaks at the office or another convenient location.
This meal prep is a perfect option for anyone needing easy meals, who is tired of cooking new meals for work, and wants to quit indulging in lots of fast food throughout the week.
Look for the recipes
Pick simple recipes that require only a few ingredients.
Make sure they allow you to reuse some ingredients in multiple meals.
Add a variety of colors to your meals: Different colors and textures contain different minerals, vitamins, and other beneficial nutrients to keep you healthy and satisfied.
Make a grocery list
Determine which ingredients you need to prepare your meals and add them to a shopping list. Using a list will save you time and money (you won’t spend time on unnecessary products but stick to the list instead).
Avoid ultra-processed foods because they rarely contain anything nutritious for you.
Samples include:
Sure, you don’t have to abstain from your favorite foods completely, but try to base the majority of your diet around nutritious, minimally processed foods.
Having a pack of chocolates now and again is fine, especially if you eat them in moderation and after a satisfying and nutritious lunch.
Cook and freeze
Get down to the cooking business.
Make this process as enjoyable as possible:
Read more: Healthy Fitness Meals to Fuel Your Workout Every Day
These 5 rules for meal planning can help you focus on the right amount of healthy foods and keep it sustainable.
Rule #1: Eat with calorie and nutrient adequacy. You need to eat enough calories and nutrients (proteins, fiber, healthy fats, and carbs) to feel good and stay satiated.
People who want to lose weight will aim for a moderate calorie deficit.
Rule #2: Consume a balanced diet. Your meals should contain fruits, veggies, whole grains, lean proteins, and healthy fats. The more colors, the better. This nutritional balance will help you get all the minerals and vitamins your body needs.
Rule #3: Plan everything. Look for the recipes, create a list of ingredients, and cook your meals. Be prepared before your prep meal day arrives.
Rule #4: Prioritize whole foods. They are free of artificial additives and preservatives. Preparing them on your own helps you get the best nutrients without consuming too much salt and added sugar.
Rule #5: Minimize waste. Buy ingredients and cook them without leaving too much waste. Preferably buy fewer ingredients instead of things you won’t use, which can spoil within a week. Plan your week so that you can use some of the same ingredients in multiple recipes; that way, you are less likely to waste any.
Yes, meal prep for the week or so can help a person stick to a nutritious eating plan, especially during a busy schedule. Preparing meals in advance allows them to ensure their food contains enough nutrients that support their health, stay stronger, and even lose weight, gain, or maintain, depending on their goals (2).
Here’s how meal prepping can help you reach your body goals:
There are lots of healthy meal prep ideas for weight loss you could try out today.
Not only delicious, but effective for weight loss goals.
There are plenty of easy ways to meal prep. Apply these tips to make this process more enjoyable:
| Set your goal | Watch for sales | Sweeten with fruits | Opt for healthy cooking methods |
|---|---|---|---|
| Decide what you’re prepping for? To lose weight? To gain muscle? To save time? To eat better at work? | When you find meal prep ideas you like, go to the store and look for products that are on sale or in season now. Produce, meats, whole grain products, lentils, beans, or spices can often be reduced in price on certain days. Simply watch the prices, compare, and save money by buying something at a discount (3). | Instead of adding sugar to foods like yogurt or oatmeal, try picking fruits to tackle the sweet taste you’re craving or no-calorie sweeteners (2). | Use baking, boiling, grilling, roasting, and broiling cooking methods to prepare your meals. Minimize frying to limit fat intake (2). |
Check out this general healthy eating schedule to promote energy and digestion.
Surely, it may not fit everyone’s tastes because your lifestyle, goals, and personal preferences also matter. But you can draw inspiration from it if you see something appealing.
| Time | Meal | Notes |
|---|---|---|
| 7:00–9:00 AM | Breakfast | Enjoy breakfast filled with protein, carbs, and healthy fats. A great example includes eggs, whole grain toast, and avocado. |
| 12:00–1:30 PM | Lunch | Enjoy lean protein, veggies, and complex carbs, like a veggie salad with grilled chicken and farro. |
| 3:00–4:00 PM | Snack | Pick something with protein and fiber. Have a fruit with peanut butter or Greek Yogurt with berries. |
| 6:00–7:30 PM | Dinner | Choose something satiating but light. Avoid large portions; add protein and veggies. Enjoy salmon with wild rice and grilled veggies, for example. |
| 8:30–9:30 PM | Light snack | If you’re hungry, try eating a banana and cottage cheese. Avoid sugary beverages. |
An easy healthy meal prep recipe should contain nutrient-rich foods. Make sure you add these foods to your list before trekking to the grocery store.
To calculate portions and macros in a meal prep plan, first determine your daily calorie and macro needs based on your fitness goals. Then, divide these needs into appropriate portions for each meal, using tools like food scales, measuring cups, and a food log or app.
Check out the short breakdown:
Now, let’s imagine that your daily intake should be 2,100 calories with a goal ratio of 30% protein, 50% carbs, and 20% fat.
2,100 x 0.30 = 630 calories from protein.
Convert calories to grams: 630 calories ÷ 4 calories per gram = 157 grams of protein.
For more details about the complete 100-gram protein a day meal plan, take a look at our prior publication.
2,100 x 0.50 = 1050 calories from carbs.
Convert calories to grams: 1050 calories ÷ 4 calories per gram = 263 grams of carbs.
2,100 x 0.20 = 420 calories from fat.
Convert calories to grams: 420 calories ÷ 9 calories per gram = 47 grams of fat.
So, with a 2,100-calorie daily intake, your daily macro goals can be:
Another tip here is to divide these macros into 4 servings, meaning that each of the 4 portions has:
Optional: Weigh your meals on the scale or use special apps to get an approximate idea of the numbers.
You can weigh various foods:
Divide your food among containers and label them with the meal name, date, and macro breakdown to track your calorie intake.
Consider using a meal prep app to save yourself time and simplify meal preparation.
Beginners might struggle with all the calculations on their own.
Read more: Clean Eating Challenge: A Simple Guide To Kickstart Your Journey
To keep prepped meals fresh longer, use the proper containers (Glass or BPA-free plastic), store them correctly in the freezer and fridge, let prepped food cool before storing, and label all stored foods.
Refrigeration timing (at 40°F or lower):
1-2 days: Cooked ground poultry or beef
3-4 days: Cooked whole meats, fish, and poultry; soups and stews
5 days: Hummus, cooked beans
1 week: Hard-boiled eggs; chopped veggies in an air-tight container
2 weeks: Soft-opened cheese
5-6 weeks: Hard-opened cheese (3).
Freezing timing (Freezing at 0°F or lower):
2-3 months: Cooked beans, soups, and stews
3-6 months: Ground or cooked meat and poultry
6-8 months: Berries and chopped fruit stored in a freezer bag
8-12 months: Veggies, if blanched first for about 3-5 minutes (depending on the vegetable) (3).
It’s up to your lifestyle. Depending on your work schedule and other activities, it may be preferable to prep your meals around 4-5 days ahead. Yes, it is possible to freeze meal-prep food. It helps you save time, reduce waste, and have healthy meals on hand. Let your food cool completely before you freeze it, use freezer-safe containers, and label each with contents and date. Choose a safe temperature to reheat your meals. Ensure you reheat your meals to 165°F (74°C). Use a microwave, oven, or stove, stirring your food occasionally. Don’t reheat food more than once. The easiest beginner meal prep recipe contains a few ingredients: chicken breasts, brown rice, and steamed veggies. Season them with oil, salt, and pepper. When finished cooking, portion the meal into separate containers. Add a dressing or sauce when serving for flavor.Frequently Asked Questions
How many days in advance should you meal prep?
Can you freeze meal-prepped food?
How do you reheat meal-prepped food safely?
What’s the easiest meal prep recipe for beginners?
This review explores how to create an effective meal prep plan, sharing easy hacks that work, and provides ideas that can help with meal prep for weight loss on a budget. Everyone, regardless of their “chef” skills, can prepare meals in advance to save time and maintain a consistent, balanced diet.
The primary hacks include defining your goals, picking simple recipes, and making a list of ingredients for your grocery shopping.
By using apps and working with professionals, you can track your calorie intake and prepare meals ahead of time to support weight loss.
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