How To Master Meal Prep For The Week A Beginners Guide

Looking for a way to stop spending so much money on Uber Eats, start eating healthier meals or simply spend less time cooking and more time relaxing during week nights? Meal prepping might just be the solution you’ve been seeking. Read as we share exactly what goes into meal prepping, the reasons you should try it and our top meal prep tips!

Meal prepping is the process of planning and preparing meals in advance. For some people, this means peeling and chopping up ingredients as a way to minimise prepping time during the week, while others like to spend their Sunday afternoons cooking full meals, so they don’t have to wonder what’s for breakfast, lunch or dinner for the entire week ahead. It all depends on your daily routine and meal-prepping goals.

If you’re not a planner, meal prepping might seem like a daunting task but the countless benefits will convince you to give it a go:

• You’ll have more free time during the week

• You’ll be able to save more money on groceries and takeout

• You’ll waste less food since you’ll know exactly how what ingredients you need for the week

• You’ll eat healthier because you’ll have more control over what you put in your meals. Plus, making ahead meals means you’ll be less likely to give into the temptation of ready meals and sugary snacks

• You’ll be less stressed because of all the reasons above!

The right tools and supplies will make meal prepping easier and quicker. Some essential appliances include:

• Measuring cups and spoons to portion your spices and dry ingredients easily

• A food scale to measure your proteins and bulkier ingredients to precision

• Mason jars to store soups, salads, overnight oats, parfaits and more

• Glass storage containers, preferably microwave and dishwasher-friendly

• An instant pot to speed up your meal-prepping process no matter what you’re cooking

• Freezer bags if you ever want to prepare food more than one week ahead

• A food processor that can do everything from shredding cheese to making dips, pulverising dry ingredients and more

• Baking sheets to roast vegetables and making sheet-pan meals in bulk

As you get into the habit of meal prepping for the week, you might need other tools, like a rice cooker if your lunches and dinners often include rice or a juicer if you love to start your days off with a vitamin-rich, fresh drink. 

Our range of kitchen appliances includes everything you need to cook the most delicious make-ahead meals from the comfort of your own home:

One of the most important things to keep in mind when meal prepping is that not all ingredients store, freeze or reheat well.

One quick Google search will provide you with all the meal prepping tips you need to make the most of your ingredients, but the table below lists some of the best ingredients for making ahead meals and a few you should avoid:

Meal prepping can look different for everyone. So, how do you determine which method is right for you? This summary of the most common ways to meal prep might help you:

• Ingredient prep - Peeling and chopping ingredients so they are ready to cook during the week.

• Make-ahead meals - Cooking full meals in advance, to refrigerate and reheat as needed.

• Batch cooking - Cooking large batches of a recipe to then split into individual portions and freeze for the months ahead.

• Individually portioned meals - Portion fresh meals, like mason jar salads or overnight oats, into individual, grab-and-go servings.

Once you decide how to meal prep for the week in a way that best suits your daily routine, you can follow these three simple steps:

1. Create your meal plan:

Start by choosing your breakfast, lunch, dinner and snacks for the 7 days ahead. Keep in mind that you can repeat recipes throughout the week or, if you get bored of the same meals easily, choose recipes that use similar ingredients.

Remember, as well, to make things easy for yourself when creating your meal plan, or you risk falling off track, especially if you’re constantly busy.

2. Make your shopping list and get your groceries

Based on your meal plan, create your shopping list for the week. To keep your grocery shopping within your budget, follow one crucial meal prep tip: buy in bulk whenever possible. Consider shopping online as well to save even more time and avoid impulse buying.

3. Prep and store

Now that you have all your ingredients, it’s time to start the actual meal prepping. Put on your favourite podcast, pour yourself a glass of wine and remember, your future self will thank you.

Keen to give meal prepping a go? Whether you’re cooking just for yourself or looking for the easiest family meal prep ideas, these recipes are a great starting point:

Meal prep breakfast: Overnight oats

Mix ½ cup of oats, ½ cup of milk and ½ tbsp of chia seeds in a mason jar and refrigerate overnight. In the morning, add your favourite toppings, like fresh fruit, granola, honey or nut butter, and enjoy it at home or on the go.

Meal prep lunch/dinner: Lentil dhal

An excellent meal for batch cooking, lentil dhal is as tasty as it is budget-friendly and you can freeze it for up to 3 months. Learn how to make dhal in just 20 minutes here. 

Meal prep snack: No-bake energy balls

Healthy, versatile and delicious, these bite-sized treats couldn’t be easier to make. In a mixing bowl, combine ⅔ cup of peanut butter, ½ cup of chocolate chips, 1 cup of old-fashioned rolled oats, ½ cup of ground flax seeds and 2 tbsp of your favourite sweetener. Roll your mixture into 12 balls and store them in the fridge for up to a week.