How to Meal Prep for Beginners: A Guide to Quick & Easy Meal Planning

Are you tired of scrambling to put together healthy meals during your busy week? Meal prepping is your solution to eating well while saving time and money. In this guide, we’ll walk you through our weekly routine of meal prepping to give you insights into what works well for us and what doesn’t.

Why We Meal Prep

• • Our busy schedule (it saves SO much time during the week!)

• • Adaptable for individual preferences

• • Less time cooking = more quality family time together

• • No guessing about what to make

• • More time to do other things in the evening

How We Make Meal Prep Work for Our Family

Our family embraces personalized nutrition, which makes meal prepping even more valuable. Here’s how we adapt our meal prep to meet everyone’s needs:

• • We prep versatile protein (like our grilled chicken, or grass-fed beef) as a foundation that works for everyone

• • For Team Carb (hubby and daughter):
    
    • • Complete meals with healthy carbs like quinoa and sweet potatoes
    • • Balanced portions of protein, carbs, veggies, fruits

• • For Team Keto (Marissa):
    
    • • Meal-prepped proteins paired with low-carb vegetables
    • • Fresh salads topped with grilled chicken
    • • Keeps meal prep efficient while maintaining keto goals

• • Breakfast Routines:
    
    • • Marissa and Gem usually start their day with egg-based breakfasts
    • • Occasional yogurt bowls or protein shakes for easy, no-cook options
    • • Easy to prep ingredients ahead for quick morning assembly
    • • Maverick enjoys his overnight oats each morning after the gym

• • Dinner Strategy:
    
    • • Creative variations of our prepped chicken
    • • Everyone gets their preferred sides
    • • One cooking session, multiple serving options

This flexible approach shows how meal prepping can work for families with different nutritional needs – no need for completely separate meal plans!

What is Meal Prepping?

Meal prepping is the practice of preparing whole meals or portions of meals ahead of time. It’s a game-changer for:

• • Saving time during busy weekdays

• • Sticking to healthy eating goals

• • Reducing food waste

• • Saving money on groceries

• • Decreasing the temptation for takeout

Essential Meal Prep Equipment

Before you start, gather these basic tools:

• • Glass or plastic meal prep containers

• • Sheet pans

• • Measuring cups and spoons

• • Sharp knife

• • Cutting board

• • Large mixing bowls

A Simple Beginner’s Meal Prep Guide

We’ve created an easy-to-follow meal prep plan that’s perfect for beginners. 

This guide includes breakfast, lunch/dinner options, a delicious customizable meal replacement protein shake, and snack ideas that are nutritious, delicious, and simple to prepare.

Breakfast: Maverick’s Overnight Oats

Prep time: 5 minutes | Servings: 4

Overnight oats are the perfect breakfast meal prep option for those incorporating healthy carbs in their daily routine. They require no cooking and can be customized endless ways. Here’s one of our quick and easy favorites- Maverick enjoys this each morning after our gym session. We’ll add a low-carb option soon!

Ingredients:

• • 2 cups organic oats

• • 2 cups unsweetened almond milk

• • 1/4 cup walnuts

• • 2 tablespoons chia seeds

• • 2 tablespoons hemp hearts

• • 2 tablespoons coconut sugar

• • 2 tablespoons low-sugar peanut butter powder

• • Optional toppings: fresh fruit, nuts, seeds, plain Greek yogurt, cinnamon

Instructions:

1. 1. Combine oats, almond milk, walnuts, chia seeds, hemp hearts, coconut sugar, and peanut butter powder in a large bowl

1. 1. Divide the mixture between 4 containers for grab & go

1. 1. Refrigerate overnight

1. 1. Add your favorite toppings just before eating. Add more almond milk if too thick for your preference. Eat cold or warm it up.

 

 

Breakfast: Marissa’s Glow Up Protein Shake

Low carb, high-fat recipe that aligns with her keto nutritional goals

Low carb, high fat, lots of great nutrients!

This is my favorite meal replacement that tastes like a decadent chocolate milkshake but packs a powerful nutritional punch! The secret? Creamy avocado transforms this protein shake into a luxuriously thick treat while completely undetectable behind rich chocolate flavors. You’ll never guess this velvety smoothie is loaded with healthy fats, fiber, and nutrients from powerhouse ingredients.

While most protein shakes leave you hungry an hour later, this satisfying blend keeps you energized and full for hours. It’s currently 3:30 and this shake has kept me full since making it at 10 am. The avocado not only creates that dreamy, milkshake-like texture you crave, but also adds heart-healthy fats, fiber, and nutrients that support your wellness journey. Combined with collagen, chia seeds, hemp hearts, and protein powder, it’s a complete meal that feels like an indulgent treat.

Best part? You won’t taste a hint of avocado – just pure chocolate goodness that’ll have you wondering how something so delicious could be so good for you. It’s proof that healthy choices don’t have to feel like sacrifices!

 

Ingredients:

• • 1 ripe avocado

• • 1 cup unsweetened almond milk

• • 1 tablespoon heavy whipping cream

• • 1/2 tablespoon MCT oil

• • 1 scoop chocolate protein shake mix

• • 1 teaspoon espresso powder (optional, for a mocha flavor)

• • 1 scoop collagen powder

• • 1 tablespoon chia seeds

• • 1 tablespoon hemp hearts

• • 1 tablespoon peanut butter powder

• • Pinch of salt

• • Ice cubes (optional)

    Instructions:

• • 1. Add all ingredients to a blender

• • 2. Blend until smooth and creamy, about 30-60 seconds.

• • 3. Taste and adjust flavors if needed.

• • 4. Pour into a glass and enjoy immediately.
    
    Nutritional Benefits:

• • Hemp hearts add complete protein and essential fatty acids

• • Combined protein sources (protein powder, collagen, hemp hearts) provide a full amino acid profile

• • Rich in fiber from avocado, chia seeds, and hemp hearts

• • Good balance of healthy fats from multiple sources

• • Excellent source of minerals and vitamins

    
    A  Quick Note About Calories: This nutrient-dense protein shake contains approximately 650 calories, making it more suitable as a meal replacement than a casual snack. If weight loss or management is your goal, consider these options:

• • Split the serving into two smaller portions

• • Save half for later as a filling snack

• • Adjust or omit portions of high-calorie ingredients like HWC, avocado and MCT oil

• • While these calories come from nutritious sources (healthy fats, protein, and fiber), portion awareness is key for any weight management goals.
    You can always customize the recipe to better fit your daily caloric needs!

• • Optional: add unsweetened plain Greek yogurt (for extra creaminess, especially if you decide to omit the avocado/cream)

• • Team Carb: To adapt for a higher carb, lower fat nutritional goal you could try a combo like this: 1/2 ripe avocado, 1 cup unsweetened almond milk, 1 scoop chocolate protein shake mix, 1 tablespoon peanut butter powder, 1/4 cup rolled oats, 1/2 banana, 1 tsp espresso powder.

     

  • As with all of our recipe ideas, have fun, and explore your options based on your personal nutritional goals for the day!

Lunch/Dinner Options

Italian-Seasoned Grilled Chicken

Prep time: 20 minutes | Cook time: 15 minutes

This versatile protein can be used in various meals throughout the week.

Ingredients:

• • Thinly sliced chicken breasts (prep as little, or as much as you’ll need!)

• • Our Italian seasoning blend* (apply as much or as little as you prefer!)

Supplies Needed

• • 1 spoon to apply the seasoning

Instructions:

1. 1. With a sharp knife, cut into the chicken creating a slice along the grain, about halfway into the chicken
   2. Cut the fat off and any other undesirable parts of the chicken
   3. Season chicken with Italian seasoning (see below for the blend we use!)
   4. Use the spoon to press the seasoning into the chicken breast
   5. Put the seasoned chicken breasts in the fridge for a minimum of 30 minutes (you can leave the chicken in until you are ready to cook. Today I grilled the chicken approximately 4 hours later)
   6. Preheat grill to medium-high heat
   7. Grill 6-7 minutes per side until internal temperature reaches 165°F
   8. Let rest 5 minutes before slicing

      
      Pro Tip About Chicken Breast Preparation: For this recipe, we used thin-sliced chicken breasts from Aldi. However, if you’re using regular chicken breasts (like those typically found at Walmart), you’ll notice they’re much thicker. Here’s a money-saving trick: Cut these thicker breasts horizontally into two thinner pieces. This technique offers two major benefits:
      
      Better Cooking: Thinner pieces cook more evenly and quickly
      
      Budget Friendly: You effectively double your portions (turning 6 chicken breasts into 12 servings!)
      
      Alternative Option: If you prefer larger portions, you can butterfly the chicken breast instead, which still helps with even cooking while maintaining a larger serving size.

      
      *We made our own Italian seasoning blend using: dried Italian seasoning (Marjoram, Oregano, Thyme, Rosemary, Savory, and Sage), and we added Parsley, Garlic Powder, Onion Powder, Crushed Red Pepper Flakes, and some salt! Feel free to use what you have on hand; or even do a different blend such as Cajun or Asian-inspired. 
      
      Tip: Check the ingredient list of your herbs/spices and try to avoid any additives like maltodextrin, which is known to have a high glycemic index and can spike your blood sugar. It can also alter the balance of your gut bacteria, cause allergic reactions, and other negative health effects.

Grass-Fed Ground Beef

Another quick and easy option we like to prep regularly is grass-fed ground beef. We’ve found good quality grass-fed ground beef at both Wal-Mart and Aldi recently. Super quick, simple, versatile– the ground beef can be used in various meals throughout the week. 

Quick Guide to Cooking Grass-Fed Ground Beef

Grass-fed beef isn’t just delicious – it’s packed with nutrients that make it a superior choice for your meal prep. Here’s a simple way to prepare it, plus why it’s worth including in your meal rotation.

Simple Stovetop Method:

1. Heat a skillet over medium heat (no oil needed)
2. Add ground beef to the pan
3. Break up the meat into smaller pieces with a spatula
4. Cook for 8-10 minutes, stirring occasionally, until no pink remains
5. Season to taste (salt, pepper, garlic powder, or your preferred seasonings)
6. Drain excess fat if desired

Pro Tips:

• Don’t overcrowd the pan
• Avoid over-stirring to allow meat to brown
• Cook to 160°F internal temperature for food safety

Why Choose Grass-Fed Beef?

• Higher in omega-3 fatty acids than grain-fed beef
• Contains more antioxidants, vitamins, and minerals
• Rich in CLA (Conjugated Linoleic Acid), which may help with weight management
• Higher levels of vitamin A and E
• Better ratio of omega-3 to omega-6 fatty acids
• Typically leaner than conventional beef
• Comes from cattle raised in more humane, natural conditions

Storage Tips:

• Store cooked beef in airtight containers
• Keeps in refrigerator for 3-4 days
• Can be frozen for up to 3 months
• Perfect for meal prep portions

Serving Suggestions:

• Add to salads for extra protein
• Pair with roasted vegetables
• Mix into cauliflower rice for a low-carb bowl
• Top with avocado for extra healthy fats
• Use in lettuce wraps for a light lunch option

   

Rustic Sweet Potato & Onion Sauté

Prep time: 10 minutes | Cook time: 25 minutes

These vegetables add color, nutrition, and natural sweetness to your meals.

Ingredients:

• • 6 medium sweet potatoes, cubed

• • 1 onion, sliced

• • 1 tablespoon of butter

• • 1 tablespoon of avocado oil

• • Italian seasoning

Instructions:

Divide ingredients between 4-5 meal prep containers:

• • 1 portion quinoa (about 3/4 cup)

• • 1 portion grilled chicken (4-6 oz)

• • 1 portion roasted vegetables (1 cup)

    Storage tips:

    • • Keep overnight oats and assembled meals in airtight containers
    • • Refrigerate for up to 4-5 days
    • • Label containers with the date

        Freezer Storage Tips
        For Chicken Breasts:
        Wrap individual portions for easy use
        Alternatively, store in airtight glass, plastic containers, or reusable bags
        Label with the date
        Can be frozen for up to 3-4 months
        For Sweet Potatoes:
        Store in airtight glass or plastic containers
        Will keep in the freezer for up to 6 months
        TIP: When reheating, add a splash of water before microwaving to retain moisture
        Pro Tip: For best results, let frozen meals thaw overnight in the refrigerator before reheating.
        
        Maverick’s lunch for tomorrow! He topped it with some previously prepped lentils he needed to finish.
        
        Tips for Successful Meal Prepping

1. 1. Start Small: Begin with just 2-3 days of meals until you find your rhythm
   2. Keep It Simple: Choose recipes with overlapping ingredients
   3. Prep in Batches: Cook multiple items at once using your oven and stovetop
   4. Cool Before Storing: Let food cool completely before closing containers
   5. Plan Ahead: Make your shopping list and prep plan before starting

Common Beginner Mistakes to Avoid

• • Trying to prep too many meals at once

• • Not allowing enough cooling time before storage

• • Forgetting to properly season food

• • Not having enough storage containers

• • Making portions too large or too small

Conclusion

Meal prepping doesn’t have to be complicated. Start with this simple plan and adjust it to your preferences and schedule. Remember, the goal is to make your life easier while maintaining healthy eating habits.

Give yourself plenty of time to meal prep. We suggest dedicating one day for meal prep and starting early. You don’t want to start shortly before you would normally eat dinner.

We recommend working together as a team when you meal prep. Two heads are better than one and two sets of hands are better than one. One person can prep one dish while the other person is prepping another. This will help to save on the time you spend in the kitchen.

It’s easiest if you also clean as you go. This way you do not have a kitchen full of dishes and utensils you need to clean at the end. Plus, this will give you more room to work and prep your food. As you get more comfortable with the basics, you can experiment with different recipes and prep methods.

Stay tuned for more meal-prepping posts, and don’t forget to subscribe!

Next up on the meal-prep will be Korean Japchae (with sweet potato noodles for Team Carb), and a Keto “noodle” option for Team Keto.