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Meal prepping has become one of the most effective ways to stay organised, eat healthier, and save money during a busy week. Whether your goal is saving time, reducing food waste, or prepping meals for weight loss, meal prepping helps you stay consistent with your eating habits.
Read on to discover what meal prepping is, the benefits of preparing meals ahead of time, how to do it successfully, and some nutritious recipes for meal prep.
What is meal prepping?
Meal prepping simply means preparing food in advance so meals are ready when you need them. It can involve cooking full dishes, portioning ingredients, or preparing several days’ worth of meal prep meals at once.
Many people spend a few hours once or twice a week creating their meal prep ideas and storing them in containers in the fridge or freezer.
There are a few ways to approach meal prepping:
- Batch cooking: Making large portions of dishes like chilli, soups, or grain bowls.
- Ingredient prepping: Chopping vegetables, cooking grains, and portioning proteins.
- Full meal preparation: Creating ready-to-eat prepared meals for the week.
Benefits of meal prep
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Even though it takes a bit of organisation, there are many reasons why people adopt meal prepping as part of their routine.
Saves time during the week
One of the biggest benefits of meal prepping is that it reduces daily cooking time. Instead of preparing every meal from scratch, you simply reheat or assemble your pre-prepared food. Having easy meal prep ideas ready means less time in the kitchen and more time for work, hobbies, or relaxation.
Helps you eat healthier
When healthy meal prep foods are already prepared, you’re less likely to rely on takeaway or processed convenience foods. Planning balanced meal prep meals also allows you to control ingredients, portion sizes, and overall nutrition.
Reduces food waste
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Meal prepping can play a big role in reducing food waste because it encourages you to plan meals around the ingredients you already have and buy only what you need. When you prepare meal prep foods in advance, you’re less likely to forget about fresh produce in the fridge or let ingredients spoil before they’re used.
Saves money
Meal prepping is one of the easiest ways to save money on your weekly food shop. Planning your prep meals means you can build a shopping list around specific ingredients, reducing impulse purchases and cutting down on expensive convenience foods or takeaways.
Many meal prep recipes also rely on budget-friendly staples like grains, beans, lentils, and seasonal vegetables, which can be cooked in large batches and used across multiple meal prep meal ideas.
How to meal prep in 6 steps
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If you’re new to meal prepping, the process can feel overwhelming at first, but breaking it into simple steps makes it much easier to manage.
1. Choose your meal prep recipes
Start by selecting a few recipes for meal prep that store well and reheat easily. Dishes like grain bowls, soups, stews, and roasted vegetables are ideal and ensure a balanced week of meals.
Look for meal prep ideas that include:
- Whole grains (quinoa, brown rice, oats)
- Plant-based proteins (beans, lentils, chickpeas)
- Healthy fats (nuts, seeds)
2. Make a shopping list
Once you’ve chosen your meal prep recipes, write a detailed grocery list. This helps you stay organised and avoid unnecessary purchases. It also makes your food shopping quicker and more efficient, ensuring you have everything you need to prepare your meals in one go.
3. Set aside time for cooking
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Most people dedicate a few hours on Sunday or another quiet day to their meal prep meals. The time allows you to cook multiple dishes at once, making the rest of the week far less stressful. By preparing several meal prep foods in advance, you’ll always have balanced meals ready to grab when you’re busy or tired.
4. Portion your meals
Once everything is cooked, divide your food into containers. This is especially useful if you’re meal prepping to lose weight, as it helps control portions.
Clear containers make it easier to see what you have prepared and stay organised. Labelling containers with the date can also help you keep track of freshness and ensure your meals are eaten while they’re at their best.
5. Store your meals properly
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Storage is key to keeping your meals fresh. Using airtight containers helps maintain flavour and texture while preventing ingredients from drying out. Proper storage also helps extend the life of your prep foods. A good tip is to label containers with the date.
- In the fridge - Most cooked meals last 3 - 4 days.
- In the freezer - Soups, stews, chilli, and cooked grains can last 2 - 3 months.
6. Reheating your meals
Reheating your prepared meals should be simple. Most meal preps can be warmed in the microwave or on the stovetop in just a few minutes. Stirring halfway through heating helps ensure your meal prep foods warm evenly and keep their best texture.
Healthy recipes to meal prep
Looking for some inspiration? Discover our delicious recipes, ideal for a nutritious meal prep.
Curried Squash, Quinoa, Apricots and Walnuts
A flavourful grain bowl is perfect for healthy meal prep. The roasted squash pairs beautifully with fluffy quinoa, sweet apricots, and crunchy walnuts, making it rich in plant protein and healthy fats. Store portions in the fridge for up to four days and enjoy them warm or cold for lunch.
Roasted Cauliflower and Chickpea Bowl With Tahini and Seeds
Combines roasted cauliflower, chickpeas, seeds, and a creamy tahini dressing. It’s packed with protein and fibre, so it’s a great choice if you’re meal prepping for fat loss or looking for nourishing lunches.
Spicy Mushroom and Peanut Ramen
Perfect if you’re looking for a comforting dish or meal prep idea for dinner. Prepare the broth and toppings in advance, then store them separately. When you're ready to eat, simply reheat the broth and add noodles and vegetables.
Quinoa and Black Bean Chilli With Toasted Cashews
Chilli is one of the best meal prep foods because it freezes well and becomes more flavourful over time. Our hearty plant-based chilli combines quinoa, black beans, and warming spices, topped with crunchy toasted cashews. It’s a filling and balanced meal that works well for meal prep for weight loss or busy weeknight dinners.
Top 3 Meal Prep FAQs
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1. How long do meal prep meals last?
Most meal prep meals last 3 - 4 days in the fridge when they’re stored in airtight containers. Freezer-friendly meals like chilli, soups, and stews can last up to three months.
2. Is meal prepping good for weight loss?
Yes. Meal prepping to lose weight can be very effective because it helps control portions and reduces impulse eating. It also helps you make healthier food choices and stay consistent with your nutrition goals.
3. What foods are best for meal prepping?
Some of the best meal prep foods include whole grains (quinoa, brown rice, oats), beans and lentils, roasted vegetables, soups and stews, grain bowls, stir fries and curries. These ingredients store well, reheat easily, and work perfectly for easy meal prep ideas.
Start creating delicious meal prep foods
Learning how to meal prep is one of the simplest ways to make healthy eating easier and more affordable. By planning ahead, cooking in batches, and storing meals properly, you can enjoy nutritious food all week without the daily stress of cooking.
Start small with a few simple meal prep recipes, experiment with different meal prep ideas, and soon, meal prepping will become a natural part of your weekly routine.