Easy Meal Prep for Beginners: Simple Steps for Success

By Category: Performance Nutrition

Easy Meal Prep for Beginners: Simple Steps for Success

Meal prepping is one of the best ways to take control of your nutrition, save time, and reduce stress during the week. Whether you want to eat healthier, fuel your workouts, or just make life a little easier, this guide will walk you through the simple steps to make meal prep work for you.

Part 1: What Is Meal Prepping and How to Get Started

What is Meal Prepping?

Meal prepping is all about planning and preparing meals—or meal components—in advance so that eating well becomes effortless. Whether you’re batch-cooking full meals or just prepping ingredients for easy assembly, it helps streamline your week and supports your health and performance goals.

Why Should You Meal Prep?

  • Saves time – No more scrambling to throw meals together when you’re hungry.
  • Helps you eat better – You’re more likely to reach for nutritious foods when they’re already prepared.
  • Reduces decision fatigue – With meals ready to go, you don’t have to think about what’s for dinner.
  • Prevents last-minute fast food stops – When healthy food is ready in your fridge, it’s easier to stay on track.

Getting Started: The Planning Phase

  1. Assess Your Schedule – Look at your week and decide which day you have time to meal prep.
  2. Choose Meals YOU Love – Start simple! Meal prep won’t work if you don’t enjoy what you’re eating! Swap ingredients in recipes to fit your tastes and preferences. A great strategy is my Rule of 2s:
    • 2 proteins (e.g., chicken, tofu)
    • 2 carbs (e.g., rice, quinoa)
    • 2-3 fruits and veggies (e.g., spinach, bell peppers, berries)

Create your Grocery List

Part 2: Stock Your Kitchen Like a PRO

Essential Staples:

  • Whole grains (rice, quinoa, oats)
  • Canned goods (beans, tomatoes, tuna)
  • Spices & seasonings
  • Healthy oils (olive oil, avocado oil)

Freezer Must-Haves:

  • Frozen fruits & veggies
  • Pre-cooked proteins (chicken, shrimp, turkey)
  • Whole grain bread or wraps

Check out my full suggestions for stocking your pantry like a PRO!

Part 3: Meal Prep Day, Storage & Using Leftovers

How to Have a Smooth Meal Prep Day

  • Prep Ingredients First – Wash, chop, and measure everything in advance.
  • Cook in Batches – Make large portions of staples that can be used throughout the week.

Storing Meals for Maximum Freshness

  • Use airtight containers (glass or BPA-free plastic).
  • Portion meals individually for grab-and-go convenience.
  • Label & date everything so nothing goes to waste.

Turn leftovers into new meals:

  • Leftover roasted veggies? Throw them into a stir-fry.
  • Extra grilled chicken? Toss it into a wrap or salad.
  • Leftover grains? Mix them with beans and spices for an easy grain bowl.

Freeze for later: Store meals in freezer-safe containers and label them for easy access.

Happy Meal Prepping!