The Easy Peasy Guide to Meal Prep

Wellness + RecoveryFitnessNutrition
Written By Sophie B.

Meal prepping sounds like one of those things you should be doing (like flossing daily or remembering your reusable grocery bags), but for a lot of us, it just feels like too much work. Cooking an entire week’s worth of meals in one go? Sounds exhausting. 

Here’s the good news: meal prep doesn’t have to mean spending your whole Sunday chopping vegetables. Once you get the hang of it, meal prepping can actually save you time, money, and decision fatigue. And when your fridge is stocked with ready-to-eat goodness, you’re a lot more likely to reach for something healthy instead of something delivered by the Door Dasher you’re on a first-name basis with. 

Whether your goals include fueling your workouts, getting dinner on the table faster, or just finally using that rice cooker you got three birthdays ago, this guide is for you. We’ll walk you through the basics, share some of our favorite tools and tips, and drop in a bunch of tasty recipes to get you started.

What Is Meal Prep, Really?

At its core, meal prep is just the fancy way of saying “cook some food ahead of time so Future You doesn’t have to panic-hack together a dinner at 8:30pm.” It’s about planning and preparing meals, or parts of meals, in advance, so that you can grab, heat, and eat with minimal effort during the week.

Meal prep can look a lot of different ways:

  • Cooking entire meals and storing them in ready-to-go containers

  • Prepping just the building blocks, like roasted veggies, cooked grains, or grilled chicken, so you can mix and match later

  • Chopping and marinating ingredients ahead of time so cooking mid-week is lightning fast

And no, you don’t have to devote your entire weekend to it. In fact, one of the biggest myths about meal prep is that it’s time-consuming. But with a little strategy, it actually saves time and brainpower throughout the week. Making one big batch of food is way easier than starting from scratch every night!

Getting Started: Do’s & Don’ts

If you're new to meal prep, it can feel a little overwhelming at first. (What do I make? How much do I need? Why are there so many containers involved?) Here’s a quick cheat sheet of what to do (and what not to do) to make meal prepping easy, efficient, and actually enjoyable.

DO: Know Your Goals

Are you prepping to save time? To eat healthier? To fuel your workouts? Knowing why you’re meal prepping will help you figure out what to prep. A week of high-protein meals looks a little different than a week of quick grab-and-go lunches for work.

DO: Keep It Balanced

Each meal should have a good mix of protein, carbs, healthy fats, and fiber. Think grilled chicken + quinoa + roasted veggies. Or tofu stir-fry with brown rice. (Balance = staying full, satisfied, and energized instead of hangry and snacky.)

DO: Keep It Simple

Meal prep isn’t the time to attempt a seven-step recipe that requires three kinds of mushrooms and a sauce you have to simmer for 45 minutes. Think easy, repeatable meals that don’t require a culinary degree. Fewer decisions = less stress.

DO: Get the Right Tools

Having the right equipment makes the whole process smoother. A few MVPs:

  • Rice cooker – set it and forget it

  • Crockpot or Instant Pot – perfect for stews, soups, and shredded meats

  • Air fryer – for crispy veggies and proteins without the hassle

  • Insulated lunch bag – keeps your meals fresh on the go

  • Quality containers – microwave-safe, dishwasher-safe, stackable, and ideally BPA/PFA-free (glass containers are the gold standard)

DO: Mix and Match

If you like variety, consider storing your proteins, carbs, and veggies in separate containers so you can combine them in different ways throughout the week. Chicken + rice + broccoli one day, chicken + sweet potato + kale the next. It keeps things interesting without extra work.

DO: Prep What You’ll Actually Eat

It doesn’t matter how healthy a meal is if it sits untouched in the fridge. Be honest with yourself. If you know you hate kale, don’t prep a kale salad just because it looked good on Instagram.

DON’T: Wing It

A solid plan is the key to success. Before you start cooking, map out your meals, write a grocery list, and make sure you’ve got the ingredients (and containers!) you need.

DON’T: Eat the Same Thing Every Day

Eating grilled chicken with broccoli five days in a row is a fast track to Meal Prep Burnout. Use seasonings, sauces, and sides to keep things fresh, even if you’re using the same main ingredients.

DON’T: Overthink It

Perfection is not the goal. Meal prep is here to make your life easier, not add more stress. If your version of “prep” is just chopping some veggies and boiling a bunch of pasta for the week, that’s still a win.

DON’T: Be Afraid to Experiment

There’s no one “right” way to meal prep. Try different approaches, like prepping full meals vs. just ingredients, until you find a rhythm that fits your lifestyle. Trial and error is part of the process!

Your Step-by-Step Meal Prep Game Plan

So, you’ve got your grocery list. You’ve got your containers. You’ve even mentally committed to cooking instead of bingeing another episode of Love Island. Now what?

It’s go time. This is where a little strategy goes a long way. Here’s how to tackle your meal prep session like a pro.

1. Pick a Prep Day

Choose a time when you can fully focus—Sunday afternoons are a popular pick, but maybe your schedule says Wednesday morning is where it’s at. Block off 1–2 hours, queue up a good playlist or podcast, and make it your weekly ritual.

2. Grocery Shop with a Plan

Don’t go rogue in the produce section. Map out 3–5 meals or mix-and-match combos for the week, make your grocery list, and stick to it. You’ll save time, money, and fridge space.

3. Group by Cooking Method

Group your ingredients by how they’re cooked. This lets you multitask and minimizes dishes. Your four main prep categories:

  • Roast (think: sweet potatoes, chicken, brussels sprouts)

  • Steam (think: broccoli, green beans, cauliflower)

  • Sauté (think: ground turkey, onions, peppers)

  • Chop (think: fresh veggies, herbs, fruit)

4. Store Like a Pro

Once everything’s cooked and cooled, it’s time to portion it out and store it properly. This is where your container game really matters.

  • Individual meals: Pack complete meals in separate containers for easy grab-and-go lunches or dinners.

  • Mix-and-match style: Store proteins, veggies, and carbs separately so you can build different combos throughout the week.

  • Use the freezer: Got extra chili, soup, egg muffins, or burrito filling? Pop them in freezer-safe containers or bags for later. Just don’t forget to label them!

Building Your Meal Prep Menu

A good meal prep menu should be simple, satisfying, and easy to switch up so you don’t get bored by Wednesday. If you want to keep it super simple, think in categories—proteins, carbs, veggies, and snacks—and build your meals like a mix-and-match menu.

Here are some tried-and-true staples to get you started, plus a few bonus ideas to keep things interesting:

Proteins

Protein keeps you full and helps build muscle, especially important if you’re working out or playing sports regularly. Cook a few at once and rotate them throughout the week.

  • Chicken – grilled, shredded, roasted, or baked in a sheet pan

  • Ground turkey – great for bowls, tacos, or stuffed peppers

  • Eggs – boiled for snacks or baked into egg muffins

  • Tofu or tempeh – bake or pan-fry with your favorite seasoning

  • Fish – salmon, cod, tilapia (bake with lemon and herbs)

  • Shrimp – cooks fast and works great in stir-fry or salads

  • Canned beans or lentils – quick, filling, and fiber-rich

  • Rotisserie chicken – store-bought shortcut for when you're low on time

Carbs

Carbs are your body’s main energy source, especially if you're staying active. Stick with complex carbs to keep you full and fueled.

  • Brown or white rice – make a big batch in the rice cooker

  • Quinoa – cooks quickly and adds protein

  • Whole wheat pasta – toss with olive oil or sauce to keep it from clumping

  • Sweet potatoes or white potatoes – roast for a hearty side

  • Couscous or farro – fast-cooking, great for salads and bowls

  • Tortillas or flatbreads – for wraps or mini pizzas

  • Oats – for overnight oats, breakfast bowls, or energy bites

Veggies

Veggies add volume, fiber, and nutrients to your meals. Roast, steam, or chop them raw.

  • Broccoli – roasted, steamed, or stir-fried

  • Kale or spinach – sautéed or fresh for salads

  • Green beans – great roasted with a little garlic

  • Bell peppers – roasted, sautéed, or raw for snacking

  • Brussels sprouts – roasted with olive oil + balsamic

  • Zucchini or squash – roasted or spiralized

  • Cauliflower – roast into florets or mash like potatoes

  • Shredded carrots, cucumber, tomatoes – no-cook salad basics

Pro tip: Buy whatever’s in season or on sale for the best flavor and price.

Snacks

Don’t forget snacks! Having healthy options on hand can help you avoid vending machine regret and keep your energy steady.

  • Cut veggies + hummus or guac

  • Greek yogurt + berries + granola

  • Trail mix or roasted nuts

  • Hard-boiled eggs

  • Cottage cheese + fruit or cucumber

  • Energy bites or protein balls

  • String cheese + apple slices

  • Rice cakes with almond butter and banana

  • The monthly featured Grab & Go option at Western, of course!

Easy and Delicious Recipe Ideas to Get You Started

Okay, so you've got your containers, your plan, and your ingredients. Now what? If you’re staring into your fridge wondering how to turn that pile of groceries into actual meals, we’ve got you covered. Below are some simple, delicious, and meal-prep-friendly recipes to get you going. They’re easy to batch, easy to store, and (most importantly) easy to eat all week long without getting bored.

We’ve included links so you can jump straight to the recipes and start prepping like a pro.

Breakfast

Mornings are hard. These recipes make them easier.

  • Freezer-Friendly Egg Muffins
    Protein-packed, customizable, and super easy to reheat on busy mornings. Pro tip: make them in silicone muffin trays.

  • Overnight Oats
    Mix rolled oats, milk (or non-dairy alternative), chia seeds, and your favorite toppings in a mason jar. Let it sit overnight and enjoy cold or warm.

  • Greek Yogurt Parfaits
    Layer Greek yogurt, fruit, and granola in small containers or mason jars for grab-and-go breakfasts all week.

Lunches & Dinners

These meals are designed to be reheated and are easy to tweak with different proteins or veggies.

  • Burrito Bowl
    A classic combo of rice, beans, veggies, and your favorite protein. Add salsa or guac before serving to keep it fresh.

  • Ranch Chicken
    A simple meal that balances protein and veggies with a flavor boost from ranch seasoning.

Bonus: Snack Prep

Final Tips to Stick With It (And a Little Help If You Need It)

Meal prep isn’t about perfection. Some weeks you might be a batch-cooking machine with perfectly stacked containers and color-coded snacks. Other weeks you’ll toss together a few cooked ingredients and call it good. Either way? You’re doing great.

Here are a few final tips to help you stay consistent:

  • Start small. Don’t try to prep breakfast, lunch, dinner, and snacks for seven days straight right out of the gate. Start with just lunches or just dinners, and build from there.

  • Switch it up. Even small changes, like swapping sauces or switching out your side, can keep meals from feeling repetitive.

  • Make it a vibe. Put on your favorite playlist, light a candle, or catch up on a podcast while you cook. Turning meal prep into a ritual makes it feel a lot less like a chore.


And remember—if you’re feeling stuck, confused about nutrition, or just don’t know where to start, our registered dietitians are here to help. Whether you have specific goals or general questions, they’re a fantastic resource for personalized guidance, support, and even some new recipe ideas. If you’re interested in learning more about our nutrition services or meeting with a dietitian, check out our nutrition page here.

Sophie B.
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