How To Properly Meal Prep

Getting started with meal prep does not have to be overwhelming. With a little planning and the right strategies, it can be a simple and effective way to save time and eat healthier. Follow these steps to make meal prepping a stress-free part of your routine:

Start Small

According to our research, one of the most common mistakes beginners make is trying to prep everything at once. It might seem tempting to plan and cook all your meals for the week, but this can quickly lead to burnout.

Instead, start with just one or two meals, such as lunch or dinner, to see what works best for you. Once you get comfortable, you can gradually increase the number of meals you prep up to weekly meal prep. The key is to find a system that feels manageable and sustainable.

Make A Shopping List

A well-planned grocery list ensures that you buy exactly what you need without overspending or wasting food. Before heading to the store, write down the ingredients for each meal you plan to prep.

Organize your list by category—produce, proteins, pantry staples—to make shopping faster and easier. Sticking to your list also helps you avoid impulse purchases, keeping your grocery bill under control and ensuring that everything you buy has a purpose.

Pick Your Meals Wisely

Choosing the right recipes can make or break your meal prep experience. Look for meals that are easy to prepare, store well in the refrigerator or freezer, and use similar ingredients to minimize waste.

One-pot meals, grain bowls, and simple protein and vegetable combinations are great options because they require minimal effort and pack well for later use.

Avoid recipes with too many steps or delicate ingredients that do not hold up well after a few days. The goal is to make meal prep as simple and efficient as possible.

Invest In Quality Containers

Proper storage is essential for keeping your meals fresh and making meal prep more convenient. Glass or BPA-free plastic containers are durable and safe for reheating, making them a great investment.

Divided containers help keep different food items separate, which is especially useful if you prefer to assemble meals just before eating or are looking for how to meal prep salads and keep them fresh. Leak-proof options are a must for soups, stews, and dressings to prevent spills.

In our experience, having the right containers on hand will make storing, transporting, and reheating your meals much easier.

Batch Cook Ingredients

Even if you do not want to prep full meals in advance, batch cooking staple ingredients can save a lot of time during the week. Grilling chicken, browning ground turkey, or baking tofu ahead of time means you always have a protein ready to add to meals.

Knowing how to meal prep rice, quinoa, or pasta in large batches ensures you have a base for multiple dishes. Roasting vegetables in bulk or chopping fruits and vegetables in advance makes assembling meals quick and effortless.

With batch-cooked ingredients, you can mix and match throughout the week without having to start from scratch every time.

Use The Right Cooking Methods

Maximizing efficiency in the kitchen makes meal prep easier and faster. Sheet pan roasting allows you to cook proteins and vegetables together on one tray, cutting down on dishes and cooking time.

A slow cooker or Instant Pot is perfect for making big batches of soups, stews, and shredded meats with minimal effort. Large stovetop pots are ideal for cooking grains, pasta, or proteins in bulk. Choosing the right method for your meals will save time while ensuring you get the most out of your prep session.

Store Your Meals Properly

Proper storage keeps your meals fresh and safe to eat. Refrigerated meals typically stay fresh for up to four days, so plan to eat those first. For longer storage, freeze meals in airtight containers for up to three months.

Label everything with the date so you know when it was prepared and can rotate meals accordingly. Taking a few extra seconds to store food correctly ensures that your prepped meals taste great and stay safe to eat throughout the week.

What Kind Of Food Can You Meal Prep?

Not all foods are meal-prep friendly, but these are some of our go-to options:

Good For Meal Prep:

• Cooked grains such as quinoa, rice, and pasta

• Proteins such as chicken, beef, tofu, and beans

• Roasted or steamed vegetables such as broccoli, carrots, and sweet potatoes

• Sauces and dips such as hummus, pesto, and dressings

• Hard-boiled eggs

Foods That Do Not Store Well:

• Fresh greens unless packed separately

• Cut-up fruit, which tends to get mushy

• Fried foods, which lose crispiness

One of our favorite tricks is to prep components separately instead of full meals. This allows you to mix and match throughout the week for variety.

How Long Does Meal-Prepped Food Stay Good?

The general guideline is:

• Cooked Proteins: 3 to 4 days in the refrigerator, up to 3 months in the freezer.

• Cooked Grains: 4 to 5 days in the refrigerator, up to 3 months in the freezer.

• Vegetables: 3 to 5 days in the refrigerator, depending on the type.

For optimal freshness, always store food in airtight containers and follow FDA food safety guidelines.

Conclusion

Meal prepping is a simple and effective way to save time, reduce stress, and make healthier eating habits easier to maintain. Starting small, choosing meals that store well, and using the right tools can make the process smooth and sustainable.

Whether you prefer prepping full meals, batching ingredients, or freezing meals for later, finding a system that works for you is key.

If you want expert guidance to create a meal prep plan tailored to your needs, connect with a Registered Dietitian at Berry Street to get started on a personalized 7-day meal plan today.