Meal Prep Guides
Save time, eat healthy, and reach your nutrition goals with complete meal prep plans. Each guide includes shopping lists, calorie counts, prep instructions, and storage tips.
Why Meal Prep?
Save Time
Spend 2-3 hours on prep day, save 10+ hours during the week. No more daily cooking or meal decisions.
Save Money
Reduce food waste, avoid impulse buys, and cut restaurant spending by having meals ready at home.
Hit Your Goals
Control portions, track calories accurately, and stay consistent with your nutrition plan.
Choose Your Meal Prep Guide
Beginner's Guide to Meal Prepping
Learn the basics of meal prep including planning, containers, safety, and storage tips.
- ✓Meal prep basics
- ✓Container guide
- ✓Food safety
- ✓Storage tips
Sunday Meal Prep Plan
Complete weekly batch cooking plan to prepare all your meals on Sunday.
- ✓5-day meal plan
- ✓Batch cooking
- ✓Time schedule
- ✓Prep tips
Budget Meal Prep
Affordable meal prep recipes and plans under $50 per week.
- ✓Under $50/week
- ✓Cheap recipes
- ✓Shopping tips
- ✓Bulk buying
High-Protein Meal Prep
Meal prep plan optimized for muscle building with 150g+ protein daily.
- ✓150g+ protein/day
- ✓Muscle building
- ✓Lean recipes
- ✓Macro tracking
Weight Loss Meal Prep
Calorie-controlled meal prep plans designed for sustainable weight loss.
- ✓Calorie controlled
- ✓Filling meals
- ✓Portion sizes
- ✓Weight loss tips
Family Meal Prep
Kid-friendly meal prep recipes with 4-6 servings per meal.
- ✓4-6 servings
- ✓Kid-friendly
- ✓Family favorites
- ✓Batch cooking
Getting Started with Meal Prep
1. Choose Your Meals
Start by selecting 3-5 recipes you enjoy that align with your nutrition goals. Begin with simple recipes that reheat well, like grilled proteins, roasted vegetables, and cooked grains.
2. Create a Shopping List
Write down all ingredients needed for your chosen recipes. Check your pantry first to avoid buying duplicates. Shop once for the entire week to save time and stick to your list to avoid impulse purchases.
3. Set Aside Prep Time
Block out 2-4 hours on your chosen prep day (Sunday works for most people). This dedicated time lets you batch cook efficiently without rushing. Play music or a podcast to make it enjoyable.
4. Cook and Portion
Cook all proteins together, prep all vegetables at once, and batch cook grains. Portion everything into individual containers while food is fresh. Label containers with contents and date.
5. Store Properly
Refrigerate meals you will eat in the next 3-4 days. Freeze the rest for later in the week or next week. Let hot food cool to room temperature before sealing containers to prevent condensation.
Frequently Asked Questions
What is meal prepping?
Meal prepping is the practice of preparing meals or meal components in advance, typically for the week ahead. This saves time, money, and helps you maintain a healthy diet by having nutritious meals ready to eat.
How long does meal prepped food last?
Most meal prepped foods last 3-5 days in the refrigerator when stored properly in airtight containers. Cooked grains and proteins typically last 4-5 days, while fresh vegetables may only last 2-3 days. For longer storage, freeze meals for up to 3 months.
How much time does meal prep take?
A typical meal prep session takes 2-3 hours to prepare meals for 5 days. Beginners may take longer initially, but with practice, you can streamline the process. Batch cooking and multitasking help save time.
What containers are best for meal prep?
Glass containers with airtight lids are ideal for meal prep as they are microwave-safe, dishwasher-safe, and do not retain odors. BPA-free plastic containers are a lighter, more affordable option. Look for compartmentalized containers to keep foods separated.