Meal Planning: A Complete Beginner’s Guide to Meal Prep

A serving or combination of meals consumed at a specific time of day, such as breakfast, lunch, or supper, constitutes a meal. Typically, a meal consists of a major dish or protein source such meat, fish, beans, or tofu, as well as vegetables, grains, fruits, and other items. Meals can be made at home or bought from eateries, coffee shops, or other food establishments.

Depending on a person's needs, dietary choices, and culture, a meal's type and composition may change. Meals give the body the nourishment it needs to function correctly and are a crucial aspect of daily living.

Meal Planning

  • Choose the number of meals − Choose the number of meals you want to prepare each day. While some people choose three large meals, others favour numerous smaller meals spread out throughout the day.

  • List the following foods − Create a list of the meals you enjoy eating and that meet your nutritional needs. Incorporate healthy fats, fruits, veggies, proteins, and carbohydrates.

  • Meal planning − Begin arranging your meals for the coming week based on the ingredients in your shopping list. Either the entire week or a few days at a time might be planned. Take into account your schedule, your nutritional needs, and the amount of time you have to prepare your meals.

  • Make a grocery list − Create a shopping list of the ingredients you need to purchase after planning your meals. To save money and stay on track, stick to the list and abstain from impulsive purchases.

  • Prepare ahead of time − By preparing part of your meals ahead of time, you can save time during the workweek. Vegetables can be prepared in advance, as can grains and proteins cooked on the grill.

  • Ensure simplicity − To make meal planning easier, keep your dishes straightforward and quick to prepare. Choose recipes that are simple to follow or those you are familiar with preparing.

  • Be flexible − Being adaptable is important because meal planning is not a static process. If something doesn't work for you, don't be scared to switch meals or ingredients.

Beginner’s Guide to Meal Prep

Meal preparation is a terrific method to save time and adhere to your nutritional objectives. This is a thorough overview of meal preparation for beginners −

  • Plan Your Meals − Prior to beginning your preparation, you should plan your meals for the upcoming week. Choose dishes that you enjoy eating and that are simple to prepare. Create an ingredient list and purchase all the necessary items.

  • Pick a Prep Day − Select which day or days you will prepare your meals each week. Because Sunday is typically a day off from work, it is a very popular day. Pick a day that will give you ample time to prepare and preserve your meals.

  • Invest in High-Quality Containers − To store your prepared meals, you'll need a set of containers that are of high quality. Consider purchasing microwaveable, stackable, and sturdy containers. Containers made of glass or plastic that have tight-fitting lids are a suitable choice.

  • Prepare Your Ingredients − Begin by cleaning, chopping, and preparing your vegetables as well as any protein sources you'll be using, including chicken, fish, or tofu. Rice or quinoa that has been cooked should be portioned into your containers.

  • Assemble Your Meals − Once all of your items have been prepared, begin assembling your meals. Fill your containers with your grains, vegetables, and protein. While preparing salads, add the dressing right before serving to avoid sogginess of the veggies.

  • Label and Store Your Meals − Label your meals with the date and the ingredients, then store them in the freezer or refrigerator. Make careful to thaw them overnight in the refrigerator if you're freezing them before reheating.

  • Reheat and Enjoy − When it's time to dine, just reheat your food in the oven or microwave and take a bite.


While though meal planning can initially appear intimidating, it's a terrific method to save time and maintain your nutritional goals. You can easily work meal preparation into your weekly schedule with a little forethought and preparation.