Pasta primavera and a salad in meal prep containers.

How to Meal Prep

I am a big fan of meal prepping! There is no way I could make new recipes for breakfast, lunch and dinner everyday! To hear more about my journey of learning about meal prepping check out this blog post where I share my story!

Now let’s break down the basics for meal prepping!

What is Meal Prep?

Meal Prep is the process of planning and preparing meals in advance of eating them. There are a few different forms of meal prep.

  • Batch cooking, making a large quantity of one dish and storing it in one container. Think about a large pot of pasta for a family with servings to last throughout the week night dinners. My mom did a lot of batch cooking when I was growing up!
  • Freezer meals, preparing a meal and storing it in the freezer to thaw, heat and eat at a later date. An example of a freezer meal is soup stored in a pyrex container or ziplock back that is cooked in October but consumed in November.
  • Individual meal prep, this is my favorite form of meal prep! I cook twice a week and prepare all the meals for the week in individual portion containers. On Sunday I prepare three servings for breakfast, lunch and dinner to eat Monday through Wednesday. Wednesday night I prep my meals for Thursday-Saturday. For breakfast I love to make overnight oats, for lunch I might make mason jar salads and for dinner I could make a grain bowl.
Meal prep containers with salad and pasta primavera.

Don’t you get bored of eating the same thing?

There are lots of ways to mix up your meal prep so you don’t end up eating the same thing ever day. Alternating you lunch and dinners is one options. If you make a pesto pasta recipe you can eat that for lunch on Monday and Wednesday and for dinner on Tuesday. Adding different sauces can really mix things up. If you have a roasted veggie bowl, you can use a balsamic vinaigrette on Monday, some hot sauce on Tuesday and some pesto on Wednesday. Trying a variety of recipes will also keep things interesting.

Meal prep containers with pasta primavera.

Listen to your body

Meal prep doesn’t have to be restrictive. After your first round of meal prep ask yourself, should I make bigger or smaller portion sizes next week? You can also prep your snacks and eat those when you get hungry. You can also stop eating when you are full and save the rest for later. I get full really quickly so I would rather eat four small meals throughout the day but my husband prefers to eat three bigger meals and not to have to stop and snack. Meal prepping can be flexible to fit your needs. It is also normal to have different levels of hunger on different days.

Understand your “why”

Why do you want to start meal prepping? Are you looking to eat more veggies? Does cooking dinner every night after a long day at work stress you out? (I know it stresses me out, I tried it once since graduating college, that’s not happening again, lol.) Maybe you are looking to reduce your spending on takeout or groceries. Are you looking for some spare time in your week to spend with your friends or family? I meal prep so I don’t have to worry about cooking every day, to save money and spend more time with my husband and friends. Understanding your “why” can help you stay committed even if your first try at meal prepping isn’t perfect.

Meal prep containers with salad.

How to start meal prepping

Start small to stay sustainable! If you have never meal prepped before just start with meal prepping your lunch for three days. Use a recipe you already know and love. Starting with just a lunch can be easier than meal prepping for every meal using all new recipes.

As you get in the habit of meal prepping you can add dinner and then breakfast too. Over time you can branch out and slowly try new recipes. Taking it one step at a time can help build a lasting habit instead of getting overwhelmed. The more you meal prep the faster you will become! In college I could go to the grocery store and meal prep very simple recipes and have everything done in two hours.

Choose a day and time that will work for your schedule. I like to cook on Sundays and Wednesdays. The best days to meal prep are the days that are most sustainable for you.

Meal prep containers & tools

The first step to meal prepping is getting the right tools. You can use the containers you have or buy matching ones. These containers work great for lunches and I use these mason jars for layered salads. A funnel is helpful when you want to assemble meal-preps quickly but don’t want to get quinoa all over the table! I meal prepped for years without a funnel but this little tool is probably the best $4.00 I spent all year! Other basic kitchen tools are also necessary such as a cookie sheet for roasting veggies, a pan for sautéing onions and a pot for soups. 

Ello meal prep containers.
Mason jar meal prep containers.

Recipes suited for prepping

Once you have the right containers you can choose your recipes. Some recipes are better fresh and don’t keep all week so try to choose recipes that will still taste good a few days later. When choosing your recipes also consider your schedule for the week, are you meeting a friend for dinner or do you have a work event coming up? Adjust the portions you prepare accordingly.

Easy Vegan Garlic Sesame Noodles.
Easy vegan garlic sesame noodles

Shop with a list

With recipes in hand, head to the grocery store. Combine the ingredient lists from your recipes to one master list, add other snack items or pantry staples you need to replenish for the week. As you get into the habit of grocery shopping off the planned list you will start to learn how to write the grocery list to fit a walk through your specific grocery store.

Looking at my shopping list in the grocery store.
Having a shopping list is like a game plan for the grocery store!

Cook with a plan

Once you have the food, get started with the prep! Think about what will take the longest to cook and start with those tasks. When meal prepping multiple meals at once you don’t have to stick to one recipe at a time. You can start cooking rice for a veggie bowl while also boiling water for veggie mac. 

Red onion, baby kale, sweet potato and broccolini from the Sheet Pan Veggie Meal Prep.
Red onion, baby kale, sweet potato and broccolini from the Sheet Pan Veggie Meal Prep

Make it fun

If cooking isn’t your favorite pastime, try out these tactics to make it more enjoyable.

  • Cook with a pal! In college I was always inviting my roommates to cook with me. My husband and I also love to cook together.
  • Blast your favorite music. 🎶
  • Enjoy your favorite drink. I love to try different flavors of kombucha!
  • Calculate all the time you will save during the week by not having to cook or drive to a fast food place for every meal. Make a plan for how you will enjoy that extra time! ⌚️
  • Calculate all the money you will save and then do a little celebratory dance! My prepped meals cost an average of $2.00 – $3.00 per meal. In NYC, where I work, you can easily drop $20.00 on a salad, and that’s not even including the delivery fee! 💸

Store & chill

Distribute the food between your containers, clean your kitchen and take a deep breath! You are done cooking! Grab your lunch on your way out the door and enjoy yummy and affordable meals at work! After work, spend more time with your friends and family instead of slaving over the stove! Finish putting away the laundry and you will be all set to conquer the week!


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  78. It would be good to study only B2B service companies – Every B2B study I’ve ever found has always been Ecom/SASS/Single Solution and next to none of B2B services like Commercial Coffee Machines, Printers, Stationary, Fit out companies, Plant suppliers etc

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  85. İnstagram hesabınızı canlandırmak için, türk takipçi satın alma sitemizi ziyaret edebilirsiniz. En güvüvenilir ve en hızlı şekilde siparişleriniz tamamlanmaktadır. Faturalı hizmet ile resmi bir şekilde takipçi satın alabilirsiniz. İnstagram 100, 500 veya 1000 takipçi paketlerinden hesabın için seçim yap ve takipçi satın al.

  86. İnstagram takipçi almak artık çok basit! Kolay instagram takipçi satın al isteyenlere özel sitemiz sizlerle. İnstagram takipçi satın almak için güvenilir ödeme yöntemi ve 7/24 canlı destek ile güvenilir takipçi satın alın. Paketlerimiz ucuz instagram takipçi satın al paketlerinden oluşmaktadır. İnstagram takipçi satın alın ve hesap profilinizin kitlesini arttırın.

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  89. By way of introduction, I am Mark Schaefer, and I represent Nutritional Products International. We serve both international and domestic manufacturers who are seeking to gain more distribution within the United States. Your brand recently caught my attention, so I am contacting you today to discuss the possibility of expanding your national distribution reach.We provide expertise in all areas of distribution, and our offerings include the following: Turnkey/One-stop solution, Active accounts with major U.S. distributors and retailers, Our executive team held executive positions with Walmart and Amazon, Our proven sales force has public relations, branding, and marketing all under one roof, We focus on both new and existing product lines, Warehousing and logistics. Our company has a proven history of initiating accounts and placing orders with major distribution outlets. Our history allows us to have intimate and unique relationships with key buyers across the United States, thus giving your brand a fast track to market in a professional manner. Please contact me directly so that we can discuss your brand further. Kind Regards, Mark Schaefer,, VP of Business Development, Nutritional Products International, 101 Plaza Real S, Ste #224, Boca Raton, FL 33432, Office: 561-544-0719

  90. Interesting article. It’s very unfortunate that over the last one decade, the travel industry has had to take on terrorism, SARS, tsunamis, influenza, swine flu, plus the first ever real global economic downturn. Through it all the industry has proven to be robust, resilient as well as dynamic, locating new solutions to deal with misfortune. There are generally fresh troubles and chance to which the field must just as before adapt and reply.

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