Meal prepping doesn’t need to be overwhelming. Here are my best meal prep tips to help you achieve your health goals with an efficient meal planning strategy.
Meal prepping sounds like something only super organized people do…the ones with color-coded containers and perfectly planned meals for every day. But it doesn’t have to be that serious.
Think of it more like giving Future You a little gift. You’re not cooking your entire week in one go. You’re just making life a tiny bit easier so you’re not staring into the fridge every night wondering what to eat.
There’s no need to be perfect. Even if you only prep a couple of meals or just some basic ingredients, that’s still less you gotta worry about later.
In this post, I’m breaking down my best meal prep tips that work in real life… even when you’re busy, tired or just not in the mood to cook.
Contents
Meal prep tips Do’s and Don’ts
1. Start Simple
The biggest mistake people make with meal prepping? Trying to do too much too fast. You don’t need to prep breakfast, lunch and dinner for the whole week right away. That’s a recipe for burnout.
Start with meals you already know how to make. Stuff you could cook with your eyes closed. If you’re always making pasta or tacos, prep those first. Keep it easy so you’re not overwhelmed.
Another trick? Pick recipes with fewer ingredients. Less chopping, less cooking, less mess. Think big batch meals like chili, stir fry or sheet pan dinners. You can mix and match them throughout the week so it doesn’t feel like you’re eating the same thing over and over.
Remember, it’s not about making fancy, perfect meals. It’s about making food that’s ready when you need it. Simple is good. Simple works.
2. Do Choose the Right Containers
Meal prep is only as good as the containers you put it in. If your food leaks all over the fridge or goes bad in two days, what’s the point?
Glass containers are great because they’re sturdy, stackable and you can toss them right in the microwave without worrying about weird plastic smells. But they can get heavy and pricey, so maybe start with just a couple and see how you like them.
Freezer bags are perfect for soups, stews or anything you want to lay flat. They save space and they’re easy to label. Just make sure they’re thick enough to handle freezing without busting open.
And whatever you get, make sure it’s airtight and leak-proof. The last thing you want is soup dripping down every shelf in your fridge. Not fun.
A few solid containers will make your life a lot easier. And yeah, they’re worth the investment…especially when your lunch actually makes it to work without spilling all over your bag.
3. Don’t Let Food Sit Out Too Long
This is a big one and it’s one people mess up all the time. You cook all this food, portion it out, and then just…leave it sitting there. Not great.
Bacteria grows fast when food’s hanging out at room temperature. So after you’re done cooking, let it cool for about 30 minutes. That’s it. You don’t have to wait until it’s completely cold.
For stuff you’re freezing, cool it in the fridge first. Let it chill in there for a couple hours, then move it to the freezer. It keeps the texture better and stops ice crystals from forming.
And don’t forget to label it. Write down the date and what’s inside. Cause trust me, three days later, you’re not gonna remember what’s in that random container shoved behind the milk.
Meal Prep Organization Hacks (Because Your Time Is Precious)
4. Take Inventory Before You Shop
Before you even think about what to cook, look in your fridge, freezer and pantry. What do you already have? What needs to be used up before it goes bad?
This step saves money and stops you from buying stuff you already have. Plus, it helps you make space for what you’re about to prep.
If your freezer is packed with mystery containers, dig them out. Figure out what’s still good, what needs to go and what can be eaten this week. Same with the fridge. Less clutter means less waste and more room for your new meals.
And yeah, it’s not the most fun step. But it’s way better than realizing you bought more chicken when you already had three packs hiding in the back.
5. Pick Your Prep Day
The best day to meal prep? The one that actually works for you. Most people do it on Sunday, but if Sunday’s your lazy day or packed with plans, pick another day.
You could split it up too. Do a little prep on Sunday and another session midweek. Maybe you roast veggies and cook some grains on Sunday, then whip up some protein or snacks on Wednesday.
The point is to keep it realistic. If the idea of spending hours in the kitchen makes you dread it, break it up. Even prepping just a couple meals or some grab-and-go snacks is a win.
And if you end up only prepping one thing? That’s still progress.
6. Plan Around Your Week
Before you start chopping and cooking, look at your schedule. Are there nights you’re going out? Days you’ll be too busy to cook?
If you know you’ve got dinner plans on Tuesday and a work lunch on Friday, don’t bother prepping meals for those days. Why waste the time and food?
Instead, focus on the days you know you’ll actually be eating at home. Maybe that means prepping just three dinners and some grab-and-go breakfasts. Or making a couple of freezer meals for crazy days when you’re too tired to cook.
Meal prepping isn’t about cooking a million things. It’s about cooking what you actually need…and not ending up with a fridge full of food you don’t have time to eat.
Safety meal prepping tips for beginners
7. Label everything
You think you’ll remember what’s in that container…until you don’t. Trust me, labeling saves you from mystery meals and wasted food.
Write down the name of the dish and the date you made it. Use freezer-safe labels or just a piece of masking tape and a sharpie. Whatever works.
If you’re freezing stuff, include reheating instructions too. That way, you’re not standing there guessing if that soup needs 3 minutes or 10.
And don’t skip this step. You’ll thank yourself when you’re staring at four identical containers that all look like…chicken something.
Food prep tips takeaway
- Start small. You don’t need to prep every meal for the whole week. Just start with a couple meals or some easy snacks.
- Keep it simple. Pick recipes you already know how to make. Fewer ingredients means less work and less mess.
- Stay organized. Check your fridge, freezer and pantry before you shop so you’re not buying stuff you already have.
- Use good containers. Airtight and leak-proof keeps your food fresh longer and your fridge less of a disaster.
- Label everything. What it is, when you made it and how to reheat it. Saves you from eating questionable leftovers.
- Plan around your schedule. Prep for the days you know you’ll be eating at home. No point in cooking a week’s worth of food if half of it’s gonna end up as leftovers you don’t have time to eat.
Meal prepping doesn’t have to be perfect. It just has to work for you. Start small, stay flexible and keep it real. Even a little prep can go a long way in making your week easier.
Pin for later:
