How to Meal Prep- Basics, Tips, Recipes

Meal Prepping has become a popular trend, and for a good reason! When there is healthy food ready to go, it will get eaten. Coach Haley here, today I am going to share all of my knowledge, tips, and recipes for meal prepping.

Meal prepping can look different depending on your goals, lifestyle or love of cooking. If you don’t choose a method of meal prepping that works for you, then you aren’t going to be consistent or enjoy the process. 

Different Ways to Meal Prep

Let’s begin by going over the different methods to meal prepping that I recommend:

  • 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 the most common method for meal prepping and is great for lunches. 
  • Ready-to-cook ingredients: Prepping the ingredients required for specific meals ahead of time and using them for different meals throughout the week. This is my favorite way to meal prep, especially for dinner!
  • Make-ahead meals: Full meals cooked in advance which can be refrigerated or frozen and reheated at mealtimes. I love making freezer meals that can be used later. This is especially good for families.

Once you have the method you want, the next step is deciding what to make.

What Should You Make?

If you’re new to meal prepping, it’s best to start with meals you already know how to make and feel comfortable preparing. This will ease your transition into meal planning.

The next thing that I recommend is not having one recipe for the whole week. You will hate that meal by the time the week is over and it’s good to give our body different nutrients every day.

The next step is to plan out how many meals you need to prep. Plan out the number of breakfasts, lunches and dinners you’ll need for the upcoming week. 


1- Create a schedule- The more you plan, the smoother the process will go. Plan what day you’re going to grocery shop, then what day you’re going to prepare the food and finally, when you’re going to cook it. 

2- Pick Recipes that require the same ingredients- Choose recipes that use similar ingredients so you can prep multiple meals at once. Choose recipes that don’t require any cooking and ones that do.

3- Start prepping the item that takes the longest to cook- This step is crucial! Start with the food that’s going to take the longest to cook, so that while it’s cooking, you can move onto the next thing.

4- Account for times you’re going to eat out! Give yourself some flexibility and allow yourself to go out on the weekends and enjoy a variety of food!


Get our Recipe Ebook with 15 recipes to mix up your meals!


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