Meal prepping is one of the best ways to ensure you stay on track with healthy eating, save time, and reduce the stress of cooking during the week. Whether you’re looking to eat healthier, save money, or simply streamline your routine, meal prepping can be a game changer. If you’re new to the concept, it may seem overwhelming at first, but with a little guidance, you can make meal prepping a simple and efficient part of your weekly routine. Here are some beginner tips and easy recipes to get you started.

What is Meal Prepping?

Meal prepping involves preparing and cooking meals in advance so that they’re ready to eat throughout the week. This can mean preparing full meals, chopping vegetables, cooking grains, or portioning snacks in advance. Meal prepping saves time, helps control portion sizes, and ensures that you always have nutritious options readily available.

It’s not about preparing every single meal for the week; rather, it’s about creating a base for your meals so that all you need to do is assemble or heat them up when hunger strikes.

Benefits of Meal Prepping

1. Saves Time: By dedicating a few hours to meal prepping on the weekend, you can save time throughout the week. No more rushing to cook dinner or scrambling for snacks.
2. Helps You Eat Healthier: Meal prepping allows you to control what goes into your meals, making it easier to eat balanced, nutritious food.
3. Reduces Food Waste: By planning your meals in advance, you’ll use ingredients more efficiently, reducing food waste and helping you stick to your grocery list.
4. Saves Money: Meal prepping helps you avoid the temptation of ordering takeout or eating out. By preparing meals in advance, you can make the most of your ingredients and keep your grocery bills lower.

Meal Prepping Tips for Beginners

1. Start Simple: If you’re new to meal prepping, start small. Choose just a few meals to prepare for the week, rather than trying to prep every single dish. This can include simple breakfasts, lunches, or dinners.
2. Plan Your Meals: Take some time at the beginning of the week to plan your meals. Write out a meal plan that includes the recipes you want to try, along with a grocery list. This will ensure you stay organised and avoid buying unnecessary items.
3. Batch Cook Ingredients: Instead of preparing full meals, batch cook staple ingredients like grains (rice, quinoa, oats), proteins (chicken, tofu, beans), and vegetables. This way, you can mix and match them to create different meals throughout the week.
4. Invest in Containers: Invest in good-quality food storage containers to keep your prepped meals fresh. Glass containers are ideal because they are microwave and dishwasher safe, and they help preserve the taste and texture of your meals.
5. Use the Freezer: If you find yourself with extra meals or ingredients, don’t hesitate to freeze them. Freezing individual portions of soups, stews, and casseroles can help you avoid waste and give you easy meals for the future.
6. Prep Snacks: In addition to main meals, consider prepping healthy snacks like sliced fruits, chopped veggies, hummus, or yogurt. Having these ready-to-go snacks on hand can keep you from reaching for unhealthy options.
7. Season and Marinate: To keep your meals interesting, take the time to season and marinate your ingredients. This adds flavour and helps keep your prepped meals exciting.

Easy Meal Prep Recipes for Beginners

Here are three simple meal prep recipes that you can try as a beginner. These recipes are versatile, easy to make, and can be customised to suit your tastes.

1. Overnight Oats

A perfect breakfast for busy mornings, overnight oats are nutritious, quick, and easy to prepare. You can make several jars at once, so you have breakfast ready for the week.

Ingredients:

• 1/2 cup rolled oats
• 1/2 cup milk (dairy or plant-based)
• 1/2 cup Greek yogurt
• 1 tbsp chia seeds
• 1 tsp honey or maple syrup
• Fresh or frozen fruit (berries, bananas, etc.)

Instructions:

1. In a mason jar or container, combine oats, milk, yogurt, chia seeds, and sweetener.
2. Stir to combine, then cover and refrigerate overnight.
3. In the morning, top with your choice of fruit or nuts. Grab and go!

2. Chicken, Rice, and Veggie Bowls

This simple meal prep recipe is packed with protein, fibre, and healthy carbs, and it can be made in bulk to last the whole week.

Ingredients:

• 2 chicken breasts (or your choice of protein)
• 1 cup brown rice (or quinoa)
• 1 cup broccoli florets
• 1 red bell pepper, sliced
• 1 tbsp olive oil
• Salt, pepper, and your favourite seasonings

Instructions:

1. Preheat your oven to 180°C (350°F). Season the chicken with olive oil, salt, pepper, and your favourite seasonings. Roast for 25-30 minutes, or until cooked through.
2. Cook the rice according to the package instructions.
3. While the chicken and rice are cooking, steam or sauté the broccoli and bell pepper.
4. Once everything is cooked, divide the rice, chicken, and veggies into individual containers.
5. Store in the fridge for up to 4-5 days. You can reheat it in the microwave when you’re ready to eat.

3. Sweet Potato and Black Bean Burrito Bowls

This vegetarian meal is full of fibre, antioxidants, and plant-based protein. It’s also highly customisable – feel free to add toppings like avocado, salsa, or cheese.

Ingredients:

• 2 large sweet potatoes, peeled and cubed
• 1 can black beans, drained and rinsed
• 1 cup cooked rice or quinoa
• 1 tbsp olive oil
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste

Instructions:

1. Preheat your oven to 200°C (400°F). Toss the sweet potato cubes in olive oil, cumin, paprika, salt, and pepper. Roast for 25-30 minutes until tender.
2. Cook rice or quinoa according to package instructions.
3. Once the sweet potatoes are roasted, assemble the bowls by layering the rice, black beans, and roasted sweet potatoes.
4. Store the bowls in airtight containers in the fridge for up to 4-5 days.

Final Thoughts

Meal prepping doesn’t have to be difficult or time-consuming. By following these simple tips and recipes, you can start incorporating meal prepping into your routine, making healthy eating more accessible and manageable. The key is to start small, stay organised, and find meals that you enjoy. Over time, meal prepping will become second nature, and you’ll see the benefits in both your health and your schedule. So, grab your containers, plan your meals, and start prepping for a week of easy, delicious meals!