Essential Guide to Meal Prep for Absolute Beginners: Tips, Recipes and Must-Have Tools

Crystal Barton
Jul 4
4 min read

Meal prepping can feel daunting, especially for those just starting. The idea of cooking meals ahead may bring to mind complex recipes and hours spent in the kitchen. However, meal prepping is a powerful way to save time, reduce stress, and maintain a healthy diet. This guide covers the must-have tools, easy recipes, and strategies to make meal prep simple and enjoyable.

What You Need to Get Started

Before jumping into meal prep, it’s important to have the right tools and ingredients on hand. Here is a list of essential items to kickstart your meal prep journey:

Food Containers: Choose glass or BPA-free plastic containers in different sizes. They should be microwave and dishwasher safe to simplify your process.
Meal Prep Bags: Use reusable freezer bags and Ziplock bags to store ingredients and snacks. This keeps everything organized and ready to go.
Kitchen Scale: A kitchen scale can help you portion meals accurately, which is beneficial if you're monitoring calorie intake.
Cutting Boards and Knives: Invest in a good set of sharp knives and sturdy cutting boards. This will speed up the process when chopping vegetables and proteins.
Cooking Tools: Basic kitchen tools like pots, pans, and baking sheets are crucial. Consider adding a slow cooker or Instant Pot for fuss-free meals.
Labels and Markers: Use labels to mark each container with the meal name and date. This helps keep your fridge organized and prevents any mix-ups.

Gathering these tools lays the groundwork for successful meal prepping.

Basic Recipes for Meal Prep

Now that you have the essentials, it’s time to try some beginner-friendly recipes. These meals are nutritious, customizable, and easy to prepare.

1. Quinoa & Veggie Bowls

Ingredients:

1 cup quinoa
2 cups water
2 cups mixed vegetables (bell peppers, broccoli, carrots)
2 tablespoons olive oil
Salt and pepper

Instructions:

Rinse 1 cup of quinoa under cold water. In a pot, bring 2 cups of water to a boil, then add the quinoa.
Simmer for about 15 minutes, or until the water is absorbed.
In a separate pan, sauté the mixed vegetables in 2 tablespoons of olive oil for 5-7 minutes. Season with salt and pepper.
Divide the quinoa and veggies into meal prep containers for the week. This meal can last for 3-5 days in the fridge.

2. Chicken & Brown Rice

Ingredients:

2 chicken breasts
1 cup brown rice
2 cups chicken broth
Seasonings (garlic powder, paprika, etc.)

Instructions:

Preheat the oven to 375°F (190°C). Season the chicken breasts with your choice of spices.
Bake the chicken in a dish for 25-30 minutes, or until fully cooked.
In a pot, bring 2 cups of chicken broth to a boil. Add 1 cup of brown rice and reduce the heat to simmer for about 45 minutes.
Once cooked, divide the chicken and rice into containers, adding steamed or roasted vegetables as desired.

3. Overnight Oats

Ingredients:

1 cup rolled oats
2 cups milk or plant-based milk
2 tablespoons honey or maple syrup
Fresh fruits (bananas, berries)

Instructions:

In a bowl, combine 1 cup of rolled oats with 2 cups of milk. Stir in 2 tablespoons of honey or maple syrup.
Portion the mixture into jars or containers.
Top with sliced fruit and refrigerate overnight for a quick breakfast option.

These recipes are not just straightforward; they are also flexible. Feel free to swap out ingredients based on your likes or what you have available.

Tips and Tricks for Success

Getting the hang of meal prep can be challenging for beginners, but here are some useful tips to streamline your process:

Start Small

Avoid the temptation to prepare an entire week's meals at once. Begin with prepping 2-3 meals or just lunches for the week. As you build your skills, gradually add more meals to your prep routine.

Choose Versatile Ingredients

Pick ingredients that can work in multiple recipes. For example, grilled chicken can be used in wraps, salads, or grain bowls throughout the week. This will boost variety without complicating your grocery list.

Keep a Consistent Schedule

Set aside a specific day and time each week, such as Sunday afternoons, for meal prep. Treat it like an important appointment to help establish this routine.

Don’t Fear Leftovers

Leftovers can be a lifesaver. Cooking in larger batches can save time and stress. Just ensure that you store them properly and check expiration dates to maintain freshness.

Season Generously

Don't hold back on spices and herbs! Flavorful dishes are more enjoyable and can make meal prep a highlight of your week. Consider trying out a new spice blend each week to keep things interesting.

Make It Enjoyable

Turn on your favorite music or a podcast while you cook to make meal prep more enjoyable. You might also invite a friend or family member to join in. Cooking together can turn a chore into a social activity.

Wrapping It Up

Meal prepping doesn’t have to be a daunting task. With the right tools, easy recipes, and practical tips, you can change your cooking routine and enjoy nutritious meals without the last-minute rush. Focus on starting small, keeping organized, and making the experience enjoyable.

By following this essential guide to meal prep for beginners, you’ll be well on your way to mastering the kitchen. So roll up your sleeves, gather your ingredients, and jump into the rewarding world of meal prep. Your future self will thank you!