Meal Prep for Beginners: How to Start Without Feeling Overwhelmed

Starting a meal prep journey can feel daunting, but it doesn’t have to be! With a few simple steps and practical strategies, you can make meal prepping a seamless part of your routine. Here’s how to get started without feeling overwhelmed.

➡ Understand What Meal Prep Is

Meal prep simply means preparing meals or ingredients in advance to save time, money, and effort during the week. It’s not about cooking every single meal ahead of time—it’s about finding what works best for you.

➡ Start Small and Keep It Simple

You don’t need to prep an entire week’s worth of meals on your first try. Begin with one or two meals—perhaps lunch and snacks. Stick to recipes you already know and love.

➡ Choose the Right Tools and Containers

Invest in quality storage containers, preferably ones that are microwave- and freezer-safe. Tools like a sharp knife, a slow cooker, or an Instant Pot can also make meal prep much easier.

➡ Plan Your Menu

Before hitting the grocery store, decide on a few recipes you want to prepare. Opt for versatile ingredients that can be used across multiple dishes, like chicken, rice, and roasted veggies.

➡ Schedule Your Meal Prep Time

Pick a day and time when you can dedicate a couple of hours to meal prep. Sundays and Mondays are popular choices, but find a schedule that fits your lifestyle.

➡ Start with Easy Recipes

Try recipes that require minimal ingredients and steps. For instance, roasted chicken breasts, a big batch of quinoa, or chopped fresh vegetables are all great starting points.

➡ Stay Organized

Use labels to note the contents and dates of your prepped meals. This helps you avoid waste and ensures you eat fresh food throughout the week.

➡ Begin with a Recipe

↪ Ingredients

2 cups cooked quinoa

4 cups chopped vegetables (e.g., bell peppers, broccoli, carrots)

1 lb grilled chicken breast, sliced

2 tbsp olive oil

Salt and pepper to taste

↪ Directions

1. Preheat your oven to 400°F (200°C).

2. Toss the chopped vegetables with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20 minutes.