Meal prepping is one of the best ways to save time, cut down on stress, and make healthier choices throughout the week. Knowing how to meal prep for the week can help with everything from reducing food waste to staying on track with wellness goals.
From our experience as Registered Dietitians, the key to successful meal prep is having a plan, choosing the right ingredients, and using smart storage techniques to keep food fresh.
This guide breaks it all down—what meal prep is, why it works, which foods are best, and how to get started with easy, practical steps. Whether the goal is to simplify busy weeknights, eat more balanced meals, or just spend less time cooking, meal prepping can make it happen.
What Is Meal Prep?
Meal prep is the practice of planning, preparing, and portioning meals in advance to simplify eating during the week. Some people cook entire meals ahead of time, while others prep ingredients (like chopping vegetables or marinating proteins) to speed up cooking later.
According to our research, meal prep doesn’t have to mean eating the same dish every day. Instead, it’s about organizing your meals efficiently so that you always have a healthy option ready to go.
Benefits Of Meal Prep
So, why take the time to meal prep? Here’s what the experts (and our own experience) say:
Saves Time: Spend a couple of hours prepping once and cut down daily cooking time dramatically
Reduces Stress: No more scrambling to figure out what’s for dinner
Saves Money: Less takeout, fewer impulse grocery purchases, and reduced food waste.
Encourages Healthier Eating: Having healthy meals ready makes it easier to make better choices
Supports Weight Management: Portioning meals in advance can help with mindful eating
Minimizes Cleanup: Cooking in bulk means fewer dishes to wash throughout the week
What Are The Best Foods For Meal Prep?
The best foods for meal prep are ones that store well, taste good after reheating, and are easy to mix and match. After putting it to the test, here’s what we recommend:
Proteins: Chicken breast, ground turkey, tofu, salmon, beans, hard-boiled eggs
Grains: Brown rice, quinoa, farro, whole-wheat pasta
Vegetables: Broccoli, bell peppers, carrots, spinach, sweet potatoes
Fruits: Apples, bananas, berries, oranges
Healthy Fats: Avocados, nuts, seeds, olive oil
The key is variety—choose foods that can be used in multiple dishes to avoid boredom.
How To Meal Prep For The Week
Now that you know the benefits, let’s go into a step-by-step meal prep guide to make meal prepping simple, efficient, and stress-free:
Plan Your Meals
Start by looking at your schedule for the upcoming week and determining how many meals you’ll need to build a meal plan. Consider any days when you’ll be eating out or having leftovers so you don’t over-prep. Choosing recipes that share ingredients will save time and money, making meal prep much more efficient.
For example, if you plan to roast sweet potatoes for dinner, you can use extras in a grain bowl or salad for lunch. A well-balanced meal should include a source of protein, fiber-rich carbohydrates, and healthy fats to keep you full and energized.
To stay organized, use a meal planning template, a whiteboard, or an app on your phone. Writing everything out makes it easier to visualize the week ahead and streamline grocery shopping.
If you're looking for a customized approach, connect with a Registered Health Dietitian through Berry Street for a personalized 7-day meal plan tailored to your needs, preferences, and health goals.
Make A Grocery List & Shop Smart
Once you have your meals planned, make a grocery list based on the ingredients you’ll need. Stick to your list to avoid impulse purchases and unnecessary spending.
Group your list by category—produce, proteins, pantry staples, frozen foods—to make shopping faster and more efficient. Before heading out, check your fridge and pantry for items you already have.
Buying in bulk and choosing seasonal produce can make meal prepping even more cost-effective. Staples like grains, nuts, and frozen vegetables are great bulk purchases because they last longer and work in a variety of meals.
Prep Ingredients First
Before you start cooking, take some time to prepare your ingredients by washing, chopping, marinating, and portioning them out for easy access throughout the week. This simple step can significantly cut down your cooking time on busy days.
Chop onions, dice peppers, and peel and cut carrots before storing them in airtight containers. Marinate proteins like chicken or fish in advance to enhance flavor and save time. Cooking grains such as quinoa, whole wheat pasta, or brown rice for meal prep in large batches allows you to quickly assemble meals without extra prep.
If you’re making stir-fry, having the vegetables pre-chopped means all you have to do is throw everything into the pan when it’s time to cook.
Cook In Batches
Batch cooking is a game-changer when it comes to meal prep, allowing you to prepare multiple meals at once and reduce the number of times you need to cook during the week. Roasting a variety of vegetables on a single sheet pan with olive oil and seasonings is a quick way to have healthy side dishes ready.
Cooking a large portion of protein, such as grilled chicken, baked tofu, or lentils, and storing them in individual portions makes it easy to mix and match meals. Making a big pot of soup, stew, or chili is another great way to have quick, reheatable meals on hand.
Using a slow cooker or Instant Pot can make batch cooking even easier, allowing you to prepare meals with minimal effort while you focus on other tasks.
Portion Your Meals
Once your meals are cooked, dividing them into portions will make it easier to grab and go throughout the week. Pre-portioning meals also helps prevent overeating and ensures you’re getting balanced servings of protein, carbs, and healthy fats.
Glass meal prep containers are the best option for keeping food fresh longer and avoiding potential chemical leaching from plastic.
If you’re prepping salads, store leafy greens separately from dressings to prevent sogginess, and use sectioned containers for meals with multiple components to keep flavors and textures intact. Keeping sauces, dips, and dressings in small containers on the side allows you to customize meals while maintaining freshness.
Store Food Properly
Proper storage is essential to keep your meals fresh and safe to eat throughout the week. Most prepped meals will last about four to five days in the refrigerator, so if you’re prepping for a longer period, freezing portions is the best option.
Store proteins, grains, and vegetables separately if you want more flexibility in mixing and matching meals.
Freezer-friendly foods like soups, stews, and cooked grains can last for up to three months when stored in airtight containers. Labeling and dating your containers will help you track what needs to be eaten first and avoid food waste.
When reheating meals, adding a splash of water or broth to grains and proteins can help maintain moisture, and when possible, reheating in a pan or oven rather than a microwave will help preserve texture and flavor.
Weekly Meal Prep Recipes & Ideas
If you need inspiration, here are some meal prep ideas that we swear by. These meals are easy to prepare, store well, and will keep you fueled throughout the week:
Overnight Oats
Overnight oats are a no-cook, grab-and-go breakfast that’s packed with fiber, protein, and healthy fats. Simply combine rolled oats, Greek yogurt, chia seeds, and a splash of milk in a jar, then add fruit, nuts, or honey for extra flavor.
Let it sit overnight in the fridge, and by morning, you’ll have a creamy, nutrient-rich meal ready to eat. You can prep several jars at once, changing up the toppings to keep things interesting throughout the week.
Mason Jar Salads
Mason jar salads are a foolproof way when learning how to meal prep salads for a week and keeping them fresh.
The key is layering: start with the dressing at the bottom, followed by hearty veggies like bell peppers and cucumbers, then add protein like grilled chicken, beans, or tofu.
Finish with leafy greens on top to prevent them from getting soggy. When you're ready to eat, just shake the jar to mix everything together. These are perfect for busy workdays or quick lunches at home.
Sheet Pan Chicken & Veggies
A simple, one-pan meal that requires minimal effort but delivers maximum flavor. Roast chicken, bell peppers, and sweet potatoes on a single sheet pan with olive oil and your favorite seasonings.
The result is a versatile meal that can be eaten as-is, tossed into a grain bowl, or wrapped in a tortilla. Store the components separately to keep everything fresh, and reheat for an easy, balanced meal during the week.
Protein Snack Boxes
Skip the expensive store-bought snack packs and make your own protein snack boxes at home. Hard-boiled eggs, hummus, almonds, and fruit make a well-rounded, satisfying option to curb midday hunger.
You can also include cheese, turkey slices, or whole-grain crackers for variety. Portion everything into small containers so they’re easy to grab and take on the go. These are great for keeping energy levels steady between meals.
Slow Cooker Chili
A hearty and comforting meal that practically cooks itself. Simply throw ground turkey, beans, diced tomatoes, and spices into a slow cooker and let it simmer for several hours. The result is a rich, flavorful chili that’s high in protein and fiber.
Make a big batch and portion it into individual containers for easy lunches or dinners. This meal also freezes well, so you can save extra servings for the following week.
Conclusion
Meal prepping is one of the easiest ways to save time, reduce stress, and make healthier choices throughout the week. With a little planning, you can streamline grocery shopping, cook in batches, and have balanced, delicious meals ready to go.
Whether you prefer prepping full meals or just key ingredients, the key is finding a system that works for you. If you need personalized guidance, connect with a Registered Dietitian through Berry Street to create a meal plan that fits your lifestyle and goals.
