Meal Prep for Absolute Newcomers (Begin With Simply One Meal)

[ad_1] <img width="800" height="534" src="https://blog.myfitnesspal.com/wp-content/uploads/2026/02/MealPrepForBeginners-1024x683.jpg" class="attachment-large size-large wp-post-image" alt="Meal Prep for Beginners" decoding="async" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2026/02/MealPrepForBeginners-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2026/02/MealPrepForBeginners-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2026/02/MealPrepForBeginners-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2026/02/MealPrepForBeginners-1536x1024.jpg 1536w, https://blog.myfitnesspal.com/wp-content/uploads/2026/02/MealPrepForBeginners-2048x1365.jpg 2048w, https://blog.myfitnesspal.com/wp-content/uploads/2026/02/MealPrepForBeginners-scaled-e1770739743163.jpg 1504w" sizes="(max-width: 800px) 100vw, 800px" /> Does the concept of spending your total Sunday meal prepping make you need to crawl again into mattress? We get it. After a busy week, cooking can really feel like the very last thing you need to do and no pep speak goes to vary that.

That’s why we’re introducing an easier strategy: meal prep for only one meal. That’s proper, whether or not it’s a fast breakfast or a grab-and-go lunch, we’re specializing in making life simpler by taking the stress out of only one meal every week.

Preserve studying for expert-backed tricks to make meal prep work to your life-style. We promise, it’s a sport changer.

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Important Information to Meal Planning

The Advantages of Meal Prepping

Want a fast reminder why meal prep is a game-changer? Cooking at house comes with extra than simply tasty meals. Analysis exhibits that individuals who put together their very own meals typically expertise much less stress and higher psychological well being… bye-bye resolution fatigue (1)! On prime of that, individuals who eat house cooked meals extra steadily are likely to take pleasure in higher food regimen high quality and decrease physique fats, making it a win-win for each thoughts and physique (2).

And, we are able to’t neglect about the price saving facet both. Whereas that $3 cheeseburger appears like a steal in the meanwhile, it provides up over time. Analysis exhibits that individuals who prepare dinner at house extra typically really spend much less on meals total, particularly in the case of consuming out (3). In reality, one research discovered that frequent house cooks spent round $273 monthly on meals, in comparison with $330 for many who cooked much less (3). Plus, they spent considerably much less on eating out, with out upping their grocery payments at house (3). In the meantime, frequent dining-out eaters spent far more total, $364 monthly versus $261 for many who ate out much less (3).

As you possibly can see not solely does cooking at house help your well being, it’s additionally higher to your pockets.

The Meal Prep Method

There’s no one-size-fits-all method for meal prep, which means what works for one particular person won't work for an additional. That’s the great thing about it! Meal prep will be tailor-made to your well being objectives, dietary preferences, and even your price range.

An important place to begin? Take into consideration your meals when it comes to macronutrients. While you concentrate on protein, carbs (particularly fiber-rich meals), and wholesome fat, hitting your micronutrient objectives all through the day turns into a lot simpler.

Right here’s an easy-peasy method to bear in mind:

Meal = Protein + Fiber-Meals + Wholesome Fats

You don’t must prep one thing from every class each time, that is extra about sensible purchasing and preserving a well-stocked kitchen. In doing so, constructing balanced meals is straightforward.

Right here’s a couple of examples to get you began:

Breakfast:

Protein: Greek yogurt, eggs

Fiber-Meals: Berries, whole-grain bread, oatmeal

Wholesome Fats: Avocado, nuts/nut butters, seeds

Lunch/Dinner:

Protein: Canned beans, lentils, rotisserie rooster, canned tuna/salmon

Fiber-Meals: Salad mixes, entire grains

Wholesome Fats: Olive oil, nuts and seeds

With this strategy, meal prep turns into versatile, stress-free, and completely customizable to your week.

<img decoding="async" width="1024" height="683" src="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/Foodprep_tupperware_broccoli_rice_chicken_tongs_femalehands_AW_2021_10_29_my_fitness_pal_commercial1900-1-copy-1024x683.jpg" alt="Hands using tongs to meal prep chicken, rice, broccoli and vegetables into glass containers" class="wp-image-66283 size-full" srcset="https://blog.myfitnesspal.com/wp-content/uploads/2025/08/Foodprep_tupperware_broccoli_rice_chicken_tongs_femalehands_AW_2021_10_29_my_fitness_pal_commercial1900-1-copy-1024x683.jpg 1024w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/Foodprep_tupperware_broccoli_rice_chicken_tongs_femalehands_AW_2021_10_29_my_fitness_pal_commercial1900-1-copy-300x200.jpg 300w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/Foodprep_tupperware_broccoli_rice_chicken_tongs_femalehands_AW_2021_10_29_my_fitness_pal_commercial1900-1-copy-768x512.jpg 768w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/Foodprep_tupperware_broccoli_rice_chicken_tongs_femalehands_AW_2021_10_29_my_fitness_pal_commercial1900-1-copy-1536x1024.jpg 1536w, https://blog.myfitnesspal.com/wp-content/uploads/2025/08/Foodprep_tupperware_broccoli_rice_chicken_tongs_femalehands_AW_2021_10_29_my_fitness_pal_commercial1900-1-copy.jpg 1800w" sizes="(max-width: 1024px) 100vw, 1024px" /> You may also like

A Dietitian’s Information to Meal Prep: Getting Wholesome Meals On the Desk Quick

The best way to Begin Meal Prepping in 5 Straightforward Steps

Prepared, set, let’s prep! Use these 5-simple steps to get your ft moist with only one meal this week.

1. Resolve What to Cook dinner (Begin Small)

What’s the hardest meal so that you can get sorted? If you happen to’re not an early riser and have a packed morning schedule, it is likely to be breakfast. That’s the proper place to start out. Planning your morning meals for the week forward of time can save your sanity and allow you to kick off every day on the appropriate foot.

Beginning small with only one meal per week additionally helps you construct a routine (4). Routines make habits stick (4). Over time, this easy strategy could make prepping different meals simply as straightforward and stress-free.

2. Begin Purchasing and Prepping

Arguably an important step in your meal prep journey? Prep day! However let’s reframe it so it’s one thing you really take pleasure in.

MyFitnessPal dietitian Emily Sullivan suggests, “If grocery purchasing appears like a chore, pair it with a bit deal with. Perhaps that cafe subsequent door has a ardour fruit tea calling your title?! Anchor the behavior with one thing you stay up for after checking off your checklist!”

When you’re house, it’s time to place these groceries to work. How a lot you possibly can prep will rely on the time you’ve carved out, however listed here are some methods to make it extra fulfilling:

Make a playlist and blast it in your Bluetooth speaker

Hearken to your favourite podcast. Sure, even that true crime collection.

Preserve it easy: persist with straightforward recipes and store-brand necessities to save lots of each money and time.

Some budget- and time-friendly staples to maintain available:

Generic Greek yogurt

Frozen fruits and vegetable blends

Canned beans and greens

Low sodium bouillon

Nonetheless feeling uncertain concerning the course of? MyFitnessPal’s Meal Planner can take the guesswork out, providing you with a ready-made plan and purchasing checklist so you possibly can prep with confidence.

3. Select Your Storage Containers

When you’ve tackled what you’re going to prep, the following step is selecting learn how to retailer your meals to increase its life because you’ve spent your time on it! It does no good to prep the meals should you don’t have it in an accessible container so that you can take with you on the go (if that’s what you want).

Preserve these concepts in thoughts to assist take advantage of out of your meal prep:

Particular person glass jars: These work nice for mason jar salads and in a single day oats. Excellent to seize with you on the go (simply be sure you put a spoon on the aspect!)

Zip-tight luggage: Enlist the assistance of those to individually retailer your muffins or snack mixes to simply carry them with you in your bag.

Bento-box model containers: This works nice for these objects you need to hold separate simply till you’re about to eat. Take into account these for the adult-lunchboxes you pair with cucumbers, carrots, hummus, crackers, and a hard-boiled egg.

4. Make It Final: Different Meals and Snacks

Prepped an enormous batch of rooster for these wraps you’re having fun with for lunch this week and have a bit extra to spare? Fabulous, let’s put it to make use of.

While you discover you've gotten extras leftover from meal prep, at that second determine on how you'll take pleasure in it throughout the week. For instance, that leftover rooster? Excellent to finely chop, retailer within the fridge, and toss in your soup for a protein enhance tonight.

Or, extra spinach that your salad referred to as for? No drawback! Toss it into your morning omelet. If you happen to loved it, put it aside as a recipe in MyFitnessPal to make logging your meals (and deciding what to have once more at a later date) simpler for you.

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From Scratch to Satisfaction: The Actual Perks of House Cooking

5. Retailer Safely, Get pleasure from, and Modify as You Go

As you end your meal prep, a couple of easy suggestions might help you get probably the most out of your session:

Label your meals: Particularly essential should you’re sharing a fridge or freezing meals. Most refrigerated objects final 3–5 days, whereas freezer objects can final 3–6 months. A fast label saves confusion later (5).

Retailer your meals safely: Divide massive quantities of meals into smaller parts to chill to a secure temperature. Cowl or wrap cooled leftovers and refrigerate or freeze them instantly so all of your effort doesn’t go to waste (6).

Preserve utensils useful: Want a fork to your salad or a spoon to your oats? Tape it subsequent to your container within the fridge or seize containers with built-in utensil slots.

Modify and construct your routine: Take notes on what labored greatest. Cherished these prepped frozen veggies? Add them to subsequent week’s grocery checklist. Small tweaks assist meal prep turn out to be a behavior that sticks.

Keep in mind meal prep is supposed to be useful, not aggravating. Errors occur, and that’s okay! Be taught, regulate, and hold going. There’s no “good” technique to meal prep. Take note it ought to be just right for you, making your week (and life) simpler whereas supporting you to achieve your objectives.

Backside Line

Meal prep doesn’t need to be overwhelming or reserved for an entire day spent within the kitchen. By beginning small with only one meal, you possibly can cut back stress, get monetary savings, eat more healthy, and construct a routine that sticks. Give attention to easy formulation, sensible purchasing, and storage methods that make your week simpler, not tougher.

Keep in mind: there’s no “good” technique to meal prep. Errors occur, and that’s a part of the method. Preserve experimenting till you discover a rhythm that matches your life-style, objectives, and tastes.

With a bit planning, some favourite staples, and instruments like MyFitnessPal’s Meal Planner, meal prep can turn out to be a versatile, stress-free behavior that units you up for achievement one meal at a time.

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