Meal Prepping 101

Meal Prepping 101

Staff Writer
8 minute read

Meal Prepping 101

I'm sure you've heard about meal prepping before. If you've taken a scroll through any social media platform lately, you have likely seen many pictures and videos showing endless food containers and huge batch-prepping recipes. Meal prepping can seem like a complicated endeavor, so many people shy away from it, but I'm here to tell you that it doesn't have to be difficult! With a bit of preparation and a few easy recipes, meal prepping can change your life for the better!

What is meal prepping?

Meal prepping is the process of cooking and preparing multiple days' worth of food at one time. This usually means setting aside a specific time, once a week, to go grocery shopping and cook up your meals in one large batch. Some people prefer to portion out their meals in individual containers and freeze them, while others keep all of their food handy in the fridge, ready to dish out when hunger strikes.

Does meal prepping require a lot of fancy equipment?

Absolutely not! Many kitchen appliances, like slow cookers and Instapots, can make meal prepping easier, but none of these are a necessity. You can meal prep with whatever devices you have handy, even if you only own a microwave! In fact, one of the keys to being both successful and consistent at meal prepping is to keep it as simple as possible. The easier meal prepping is, the more likely you will be to stick with it. This will make your life a lot simpler and less stressful. Plus, it will ensure you fuel your body correctly to meet your fitness goals.

How can meal prepping change my life?

There are many incredible benefits to incorporating meal prepping into your weekly routine, which is why it has become so popular. People worldwide are quickly realizing why having food prepared and on hand at all times is better for both their overall productivity and their health.

Meal prepping saves you time: 

Spending a few hours once a week preparing all of your meals at once will save you a significant amount of time in the long run. You will only have to shop, cook, and clean once instead of making multiple trips to the grocery store and spending hours each day in the kitchen.

Meal prepping saves you money:

When you plan and prep your meals ahead of time, you can save your family a great deal of money. You can take advantage of deals at your local grocery stores and plan your meals around the foods on sale that week. Also, when you have food on hand that's ready to heat and serve, you never have to waste money on expensive (and unhealthy) fast food.

Meal prepping provides better portion control: 

Portion control is key to a healthy diet and weight loss regimen. When you prep your meals ahead of time, you can weigh out and measure all of your servings to ensure you get all the nutrients you need without overeating.

Meal prepping provides healthier food choices: 

Selecting healthy foods is hard when hunger hits. When our stomach growls, it is far too easy to reach for a bag of chips or other unhealthy options. However, you never have to worry about consuming empty calories when you have healthy meals on hand and ready to eat. You can simply open your fridge or freezer and heat up something nutritious, giving your body the fuel it needs to power you through your busy day.

Meal prepping helps you focus on the more important things in life: 

When you are constantly thinking about food and where your next meal will come from, it takes away your focus from more important things. By filling your fridge, freezer, and pantry with wholesome food options that are fast and easy to grab, you remove the hassle of constantly worrying about what to eat. You can be more productive in other areas of your life and spend time doing the things you love.

Build Your Meal Plan

Build Your Meal Plan


Our Build Your Meal Plan option allows you to customize your healthy, prepared meal plan from the entire menu of meals we offer this month. This meal plan represents the meals available in the eastern part of the country via our kitchens in… read more


Helpful tips to add meal prepping to your weekly routine

Are you ready to start meal prepping? If so, try out these helpful tips to make your meal prepping experience a breeze!

Clean up your kitchen!

Before starting your meal prepping journey, take some time to clean up your kitchen. Throw out any expired food from your pantry. Clean out your freezer and get rid of anything living in your fridge that you can no longer identify. This will give you the space to store all your ingredients and prepped meals. It will help keep you organized and make meal prepping a much easier process. 

Stock up on storage containers.

Good quality storage containers are essential for meal prepping. Take some time to consider the sizes and shapes that best fit your meal prepping style. Choose larger containers and bowls if you plan on dishing out your portions when you need them, and select smaller, individual-sized containers to make pre-portioned meals.

Research some recipes.

Now for the fun part! Take some time scrolling through different recipes to find out what types of food you want to meal prep. Look for recipes that have variety and an abundance of nutrition, and include foods that will store well, either in the freezer or in the fridge. Check out recipes that will appeal to your whole family as well. Just remember, the easier the recipes, the better when it comes to meal prepping. Pick those that require minimal ingredients and are easy to cook.

Look for sales.

Grab your local newspaper or open up your grocery store's weekly flyer. Plan your meals around current sales, and you will save a ton of money!

Make a grocery list.

Grocery lists are crucial when it comes to meal prepping. They will ensure you never forget another item again. Make a list of everything you need for a week’s worth of meals and pick it all up in one trip. To ensure you are on track with next week’s meal prep, keep a running grocery list at home where family members can jot down anything that you run out of.

Stock up on essentials.

Before starting your meal prep, stock up on all the essentials you will need. Standard essential grocery items include spices, rice, oats, pasta, sauces, and condiments.

Set aside some time.

Next, you need to decide the best time to prepare your meals. Most people have the most success when they prep on the weekend, but you need to find a time appropriate for you and your schedule. Set aside a few hours where you can focus on creating healthy and nutritious dishes when you won't feel rushed.

Start small.

If this is your first-time meal prepping, start small! Maybe focus on creating a few nights' worth of dinners. As you get more comfortable with the process and perfect your skills, you can advance to making three meals a day for the entire week!

Get the family involved.

Meal prepping is a lot more fun when you get the whole family involved. Plus, it teaches everyone how to make healthy food selections and gives them some valuable skills in the kitchen.

Don’t forget the snacks!

Snacks are an essential part of the day. They help keep you full between meals and provide your body with nutrients and fuel. Unfortunately, many of the traditional snack options in our cupboards are filled with extra calories, added sugar, and unhealthy fats. When you build your meal plan for the week, don't forget to stock up on healthy snack options and consider pre-portioning them as well. Boiled eggs, cheese and crackers, nuts, seeds, and fruits and veggies all make great healthy snack options.

Use a meal prep service.

Let's face it. We don't always have the time or the energy to prepare every meal. Some weeks will be busier than others, and we may require some extra help. This is where a meal prep service can come in handy. By using Clean Eatz Kitchen or a local Clean Eatz cafe, we can help supplement your meal planning at an affordable price with none of the hassle. 


So, are you ready to enter the wonderful world of meal prep? I promise you it will change your life! Whether you decide to prep your own meals at home or if you choose to enlist the help of a meal prep service like Clean Eatz Kitchen, you will be one step closer to reaching your health and fitness goals. After all, when you fail to plan, you plan to fail. By planning ahead of time and always stocking your home with healthy food options, you can ensure that you and your family are always eating the way you should. Both your well-being and your waistline will thank you for it!

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