How to Meal Prep — A Beginner’s Guide

Methods

There are various ways to meal prep that don’t always involve standing in the kitchen for an entire Sunday afternoon.

The most popular ways to meal-prep include:

• Make-ahead meals: Full meals cooked in advance, which can be refrigerated and reheated at mealtimes. This is particularly handy for dinnertime meals.
• Batch cooking: Making large batches of a specific recipe, then splitting it into individual portions to be frozen and eaten over the next few months. This makes for easy lunch or dinner options.
• Individually portioned meals: Preparing fresh meals and portioning them into individual grab-and-go portions to be refrigerated and eaten over the next few days. This is helpful for quick breakfasts or lunches.
• Ready-to-cook ingredients: Prepping the ingredients required for specific meals ahead of time as a way to cut down on cooking time in the kitchen.

The different meal-prepping methods can also be mixed and matched depending on your own circumstances. Start by choosing the most appealing method, then slowly experiment with the others to determine what suits you best.

Choosing meals

The best way to plan is to first decide on which meals you’d like to make ahead and which meal-prepping method fits your lifestyle.

Then, check your calendar to decide the number of breakfasts, lunches, and dinners you’ll need for the upcoming week. Remember to account for times you’re likely to eat out — for instance, on dates, at brunch with friends, or at work dinners.

When selecting which meals to make, it’s best to start with a limited number of recipes that you already know. This will ease your transition into meal planning.

That said, it’s also important to avoid picking only one recipe for the whole week. A lack of variety can lead to boredom and prevent your body from receiving the nutrients it needs.

Try picking meals that contain different vegetables, fruits, and protein-rich foods, as well as varied complex carbs such as brown rice, quinoa, or sweet potatoes.

Time management tips

The following methods will help streamline prep and cook times.

Stick to a schedule

Meal prepping works best when you stick to a regular schedule. Knowing exactly when you’ll shop for groceries and prep your meals will help you form a good routine.

For instance, you might reserve Sunday mornings for grocery shopping and meal prepping. Or you could select Monday evenings for making lunches for the rest of the week.

The schedule is up to you and should fit your weekly routine. Having a routine will simplify the decision-making process, freeing up mental space for other things.

Keep your kitchen layout in mind

To save time, select recipes that require different cooking methods. Too many recipes require the same appliance — the oven, for instance — will limit the number of dishes you can prepare at once.

This is especially important when selecting make-ahead meals or for batch cooking.

A good rule of thumb is to stick to one oven meal and a maximum of two stovetop meals at once — for example, loaded baked potatoes, a stir-fry, and a soup. Then add meals that don’t require cooking to the mix, such as sandwiches or salads.

Organize your prep and cook times

A well-thought-out workflow will save you a lot of time in the kitchen.

To best organize your prep and cook times, start with the recipe requiring the longest cook time. This is often the soup or oven meal. Once that meal is underway, focus on the rest. Reserve the cold meals for last, since they can easily be made while the other meals are cooking.

Double-check the ingredients for all recipes before starting. This way, if two recipes require diced onions or julienned peppers, you’ll be able to chop the total quantity at once.

Using automated gadgets such as a rice cooker or slow cooker can further streamline your workflow.

Make a shopping list

To reduce your time in the grocery store, keep a detailed grocery list organized by areas. This will prevent doubling back to a previously visited section and accelerate your shopping.

Limiting grocery shopping to once per week and making use of a grocery delivery service are two additional ways to spend less time shopping.

Storage

Your food storage containers can affect the quality of the meal. Here are some container recommendations:

• Airtight containers for ready-to-cook ingredients: Washable, reusable silicone baggies and stainless steel containers are great for keeping foods crisp and fresh.
• BPA-free microwavable containers: Pyrex glassware or collapsible silicone containers are some good options.
• Freezer-safe containers: These will limit freezer burn and nutrient losses. Wide-mouth mason jars are ideal, as long as you leave at least 1 inch (2.5 cm) of headspace so food can expand as it freezes.
• Leak-proof, compartmentalized containers: These are great for lunches or meals which require ingredients to be mixed at the last minute. One good example is bento lunch boxes.

Stackable or similarly shaped containers will help optimize the space in your refrigerator, freezer or workbag.

Food safety

Cooking, storing and reheating foods at the right temperature can prevent food poisoning.

Here are some government-approved food safety guidelines:

• Be mindful of proper temperatures: Make sure your refrigerator is kept at 40°F (5°C) or below and your freezer at 0°F (-18°C) or below.
• Cool foods quickly: Always refrigerate fresh foods and meals within two hours of purchase or cooking. For quick cooling, spread out cooked foods in shallow containers and immediately place in your refrigerator.
• Keep storage times in mind: Cook fresh meat, poultry and fish within two days of purchase and red meat within 3–5 days. In the meantime, keep them on the bottom shelf of your refrigerator.
• Cook at the right temperatures: Meats should be cooked until they reach an internal temperature of at least 165°F (75°C).
• Thaw foods safely: Thaw frozen foods or meals in your refrigerator instead of on your countertop. For faster thawing, submerge foods in cold tap water, changing the water every 30 minutes.
• Reheat foods only once: The more times you cool and reheat a food, the higher the risk of food poisoning. That’s why defrosted foods should only be reheated once.
• Reheat foods at the right temperature: All meals should be reheated to 165°F (75°C) before being eaten. Frozen meals should be reheated and eaten within 24 hours of defrosting.
• Use labels: Remember to label and date your containers so that you can consume foods within the food-safe period.
• Eat foods within the right time period: Refrigerated meals should be consumed within 3–4 days and frozen meals within 3–6 months.

The takeaway

Meal prepping is great for people who want to spend less time in the kitchen.

Depending on your goals, schedule and meal preferences, meal prepping may involve making large batches to be frozen, full meals to be refrigerated or prepared ingredients to be combined as needed.

Find a method that works for you and pick one day per week to meal plan, shop and cook.