10 Meal Prep Tips Every Beginner Should Know

If you’re new to meal prepping, you may be intimidated or confused by what you see on social media. You don’t have to cook everything you’ll eat all week in a single day, and you don’t need to spend a lot of money on new equipment. The main thing to focus on — at first, at least — is learning to create nutritious, balanced meals. Once you establish that meal prep habit, research shows your body will thank you.

If you’re curious about how to meal prep and ready to take the plunge, there’s no need to pressure yourself into an overnight change. Erin Palinski-Wade, RD, the New Jersey–based author of Belly Fat Diet for Dummies, suggests starting small so you don’t get overwhelmed. “Start with planning and preparing just one meal time in advance. For instance, meal prep only lunch,” she says. “Then build up to prepping and planning ahead for all meals over time.”

How do you begin that process, you might ask? Try these meal prep tips from experts who have done it for years and have the whole thing down to a science.

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One of the best ways to meal prep is to set aside an hour or two every week to draft a meal plan and build your shopping list. Mia Syn, MS, RDN, the owner of Nutrition by Mia in Charleston, South Carolina, recommends penciling it into your calendar and treating it as a priority — just as you would an important date or work meeting.

Additionally, Palinski-Wade suggests allocating separate time for post-shopping prep — whether that’s simply cutting vegetables into snack-ready slices, or cooking whole batch-style freezer meals. Find what works for you and stick to it, and over time you’ll create a good habit that’s second nature.

A core principle of meal prep is using what you have on hand, which is why taking inventory of your pantry (and keeping it organized to facilitate that) is crucial. Palinski-Wade’s preferred method is to keep a list of staples nearby so she can check off items as they run out. “It’s a helpful way to know what I have as well as what needs to be added to the shopping list,” she explains. Not only will mastering this technique make grocery shopping a breeze, it will cut down on food waste, too.

Menu redundancy is a chief complaint about meal prepping, but it doesn’t have to be. You have the power to make your diet as diverse as you’d like without doubling your work. “I have my clients write down their favorite meal options on sticky notes, then place those sticky notes on a calendar to build out their menu for the week,” says Palinski-Wade. “Then, all they need to do is rotate the sticky notes from week to week.” Just like that: You’re not repeating meals until you can’t stand the sight of them, and you can avoid decision fatigue.

Syn says you can keep meals interesting by switching up the protein of your go-to dishes, including plant-based ones like tofu, legumes, and quinoa.

Shopping for what’s in season is the best way to encourage yourself to try new kinds of produce. For example, squash is usually more readily available in fall, whereas tomatoes are best in the summer. “In-season produce is typically at its nutritional peak, tastes the best, and is the most affordable,” says Syn. If the veggies you want aren’t in season, buy a mix of fresh and frozen. Not everything you prep has to be made from scratch.

Avoid temptation: Don’t grocery shop on an empty stomach, and skip the snack food aisles. If you don’t see it, you won’t be tempted to buy it. Syn points out that healthy whole foods like produce, dairy, meat, fish, and eggs are often found around the perimeter of the store. Stick to your meal prep shopping list, don’t browse, and avoid unnecessary purchases that might go to waste or aren’t part of your meal prep plan.

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You don’t need a whole new set of Tupperware, but the right container — one with dividers for different foods — can be invaluable. “This naturally helps with portion control and increases food variety to help you meet your nutritional needs,” explains Syn. She prefers glass containers because they’re microwave- and dishwasher-safe, plus they can help you see what you have without lifting a lid to look inside. Whatever containers you choose, Palinski-Wade says it’s a good idea to label each one after you’ve packed it. “List the contents and the date it was prepped and stored,” she says. It will ensure you prioritize eating the meals that are closest to expiring.

Syn’s top meal prep tip for adding flavor and variety that has “virtually zero calories” is to incorporate different herbs and spices. They can also add freshness to your meal rotation without a menu overhaul. The same applies to dressings — whip one up with olive oil, vinegar, and some spices, and voilà: a new and exciting addition to your plate.

Once you’ve established a meal prepping routine, you might try cooking whole meals with multiple servings in advance, giving you access to several weeks’ worth of meals at once. This is otherwise known as batch cooking, and it works best with recipes that freeze and reheat well. Syn says entrées that aren’t cut out for this include raw salads, egg-based salads or sauces, and cheesy casseroles.

As with any other goal in life, meal prepping is much easier when you have cheerleaders. “Finding an online community of people with the same meal prepping goals can help you stay motivated and accountable,” says Syn. If you have kids, get them involved in the process. It will teach them the importance of cooking and nutrition and will keep the entire family entertained.

A fully stocked pantry will always set you up for meal prep success. Here are some staples Palinski-Wade and Syn always have on hand.

• Oats
• Quinoa
• Brown rice
• Spices and herbs
• Canned beans with no added salt
• Dried beans
• Whole-grain pasta and chickpea pasta
• Unsweetened nut butter
• Raw nuts and seeds
• Olive oil and olive oil spray
• Low-sodium vegetable broth
• Canned fish — tuna and salmon

Once you’ve mastered these meal prep tips, you’ll be ready to mix up your meals more and customize them to suit your and your family’s needs. And that means you’ll be able to reap the benefits for your health, wallet, and stress levels.