Beginner's Guide to Meal Prepping
Learn everything you need to start meal prepping: containers, food safety, storage tips, and a simple 5-day meal plan to get you started.
Step-by-Step Meal Prep Process
Plan Your Meals
Choose 3-5 simple recipes that reheat well. Start with familiar dishes you already enjoy. Use our meal plan below as a starting template. Aim for a balance of protein, carbs, and vegetables.
Make Your Shopping List
Write down all ingredients needed. Check your pantry first to avoid duplicates. Shop once for the entire week. Stick to your list to avoid impulse purchases and save money.
Set Up Your Workspace
Clear your kitchen counters and have all containers ready. Set out cutting boards, knives, and cooking utensils. Preheat your oven if needed. Play music or a podcast to make the time enjoyable.
Batch Cook Everything
Cook similar items together: all proteins at once, all grains together, all vegetables together. Use your oven, stovetop, and slow cooker simultaneously to save time. Multitasking is key.
Portion and Store
Divide food into individual portions while still fresh. Use a food scale for accuracy if tracking calories. Label containers with contents and date. Refrigerate meals for the first 3 days, freeze the rest.
5-Day Beginner Meal Plan
Monday
Tuesday
Wednesday
Thursday
Friday
Shopping List
Proteins
- □Chicken breasts (1.5 lbs)
- □Salmon fillets (12 oz)
- □Ground turkey (1 lb)
- □Eggs (1 dozen)
- □Greek yogurt (32 oz)
- □Protein powder
Grains
- □Brown rice (2 cups uncooked)
- □Whole wheat pasta (12 oz)
- □Rolled oats (2 cups)
Vegetables
- □Broccoli (2 heads)
- □Bell peppers (4)
- □Spinach (8 oz)
- □Carrots (1 lb)
- □Onions (2)
- □Mixed stir-fry vegetables (16 oz)
Fruits
- □Blueberries (12 oz)
- □Bananas (5)
- □Apples (3)
Pantry
- □Olive oil
- □Almond butter
- □Honey
- □Hummus
- □Soy sauce
- □Garlic
- □Italian seasoning
- □Salt & pepper
Container Guide
Glass Containers (Recommended)
Best for beginners. Microwave-safe, dishwasher-safe, and do not retain odors or stains. More expensive upfront but last for years.
BPA-Free Plastic Containers
Budget-friendly and lightweight. Make sure they are BPA-free and microwave-safe. Replace every 6-12 months as they can warp or stain.
Compartmentalized Containers
Containers with 2-3 sections keep foods separated. Great for meals with protein, grain, and vegetables. Prevents soggy food and keeps flavors distinct.
Mason Jars
Perfect for overnight oats, salads, and smoothies. Layer ingredients to keep them fresh. Wide-mouth jars are easier to eat from.
Food Safety & Storage Tips
Refrigerator Storage Times
- • Cooked proteins (chicken, beef, fish): 3-4 days
- • Cooked grains (rice, pasta, quinoa): 4-5 days
- • Cooked vegetables: 3-4 days
- • Fresh salads: 2-3 days
- • Egg-based dishes: 3-4 days
Freezer Storage Times
- • Cooked proteins: 2-3 months
- • Soups and stews: 3 months
- • Cooked grains: 3 months
- • Cooked vegetables: 2-3 months
Safety Guidelines
- • Cool food to room temperature before sealing and storing
- • Store food within 2 hours of cooking
- • Keep refrigerator at 40°F (4°C) or below
- • Reheat food to 165°F (74°C) before eating
- • Never refreeze previously frozen food
- • Label containers with date and contents
Time-Saving Tips
🔪 Prep Work First
Wash, chop, and measure all ingredients before you start cooking. This makes the cooking process much smoother and faster.
🍳 Multitask
Use your oven, stovetop, and slow cooker at the same time. While proteins bake, cook grains on the stovetop.
📦 Buy Pre-Cut
Pre-cut vegetables, pre-cooked grains, and rotisserie chicken save time. Slightly more expensive but worth it when starting out.
🔁 Repeat Recipes
Use the same proteins and grains for multiple meals with different seasonings. One batch of chicken becomes 3 different meals.
📝 Follow a Timeline
Start with items that take longest to cook (proteins, grains). While they cook, prep vegetables and portion containers.
🧊 Use Your Freezer
Make double batches and freeze half. Build up a freezer stash for busy weeks when you cannot meal prep.
Equipment Needed
10-12 meal prep containers with lids
Glass or BPA-free plastic, various sizes
Large baking sheets (2-3)
For batch roasting proteins and vegetables
Large pots (2) and skillets (2)
For cooking grains and proteins simultaneously
Good chef's knife and cutting board
Sharp knife makes prep work faster and safer
Food scale (optional but helpful)
For accurate portion sizes and calorie tracking
Slow cooker or Instant Pot (optional)
Makes hands-off cooking easier
Frequently Asked Questions
What containers should I buy for meal prep?
For beginners, start with 10-12 containers with 2-3 compartments. Glass containers (28-32 oz) are best for reheating and durability. BPA-free plastic containers are more affordable. Choose containers that are microwave-safe, dishwasher-safe, and have airtight lids.
How do I keep meal prepped food fresh?
Store cooked food in airtight containers in the refrigerator within 2 hours of cooking. Keep proteins and cooked grains for 3-4 days, and fresher items like salads for 2-3 days. Freeze meals beyond 4 days. Let food cool before sealing to prevent condensation.
Can I freeze meal prepped meals?
Yes, most meal prepped foods freeze well for up to 3 months. Cooked proteins, grains, and soups freeze excellently. Avoid freezing lettuce, cucumbers, or dishes with high water content. Use freezer-safe containers and label with contents and date.