Meal prep is not just four perfectly lined up containers of food on a Sunday. A lot of people get overwhelmed by the idea of meal prepping because of the aesthetics they see on social media. But, it's not an all-or-nothing approach and there are different ways you can meal prep to suit you and your lifestyle. If you're a beginner, or just starting out, I've got all the information you need to be successful in your meal planning and prepping.

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What is Meal Prepping?
Meal prep is just a fancy way of getting food ready ahead of time so it’s easier to eat later. It could be as simple as saving leftover dinner to eat for lunch the next day, cooking a bunch of meals all at once for the week, or having a ingredients prepared and ready to put together. The trick is to plan, cook smart, and store the food correctly to keep it fresh for the week — just do what works for you, no rules, no stress!
Here are some common types of meal prepping:
Single Meal Prep
This is where you prep one meal for the next couple days ahead - for example, Breakfast. It's normally the easiest to skip, but the easiest to meal prep for the next couple of days.
Here are some easy breakfast meal preps:






Full Meal Prep
This is the "meal prep inspiration" you might see over social media (I know I'm guilty with my Meal Prep for Busy Humans). It takes a bit more time to prepare multiple meals for the week ahead, but the time, energy and money you save by having meals prepared in the fridge is priceless.
Leftover Meal Prep
Why cook once when you can eat twice? With a little strategy, leftovers can become lunches or even entirely new dishes. For example, double your dinner recipe on Wednesday night, and voilà—you’ve got lunch for Thursday. If you use meal kits, order extra servings so you’re set for dinner and lunch without any extra effort.
The only difference between "leftovers" and "meal prep" is that you do it intentionally.
Ingredient Prep
Chopping veggies, marinating proteins, or cooking grains ahead of time can save you tons of time on busy weeknights. For instance, if you’re making pasta, double the batch and store half for later in the week. Hate chopping veggies? Do it in bulk! Chop a few carrots at once, and you’ll cut down on prep (and cleanup) for the rest of the week. See what we did there? ?
Personally, I often make a Roast Chicken or Roast Pork and then utilise it for different meals throughout the week. Cooked once, used two, three, four times. Think "leftover" chicken recipes like: Macaroni Chicken Salad, Chicken Bacon Risotto or even a Chicken Couscous Salad.
Freezer meal prep
Batch cooking and freezing is a total game-changer for your future self. Cook up big batches of soups (like Pumpkin Soup, or Zucchini and Broccoli Soup), stews (like a Beef Goulash or Chicken Cacciatore), sauces, or pre-chopped veggies, portion them out, and pop them in the freezer. Craving Spaghetti Bolognese next week? Just grab your frozen sauce, defrost it, and dinner’s ready in no time.
If I know I won’t use leftovers or prepped ingredients from the fridge in time, I’ll toss them into my freezer stash. Over time, I build up a collection of meals and ingredients that can quickly come together for one (or even four!) easy dinners when life gets busy.
Plan B meals
Sometimes you don’t have a plan—and that’s okay! Keep pantry and freezer staples like pasta, jar sauce, and frozen veggies on hand for quick, no-fuss meals. They’re perfect for when you’re too tired to cook or tempted by disappointing takeaway. Your wallet (and taste buds) will thank you! Click here for some inspiration on my Instagram highlight for Plan B meals.
Why you should meal prep
Meal prep is the best way to have home cooked food without the hassle of deciding what to cook each day. It saves you time, money and decreases decision fatigue and waste (yes, I'm talking about that two-week old spinach in the back fridge). It helps you stick to your goals whether you're looking to save a few bucks, stick to nutrition or fitness targets, or just because you want to save a bit of time.
I started meal prepping in 2013 when I was in university as a way to save time and money. I was a high-level athlete competing on the international stage, and having high-protein meal preps all ready to go in the fridge made it easy to stick to my nutrition goals so I could train (and study) the best I could.
I know what it's like to be short on time and money, and needing to meet nutrition and fitness goals. Meal prepping is what has helped me the most in my journey as an elite athlete, and in my transition to a full-time career as a Lawyer.
By knowing your why, you're going to make it easier for yourself to stick to your meal prepping goals.
Top Tips for Beginners
Start Small
If you’re new to meal prep, start small and keep it simple. No need to go from zero to 100 overnight. Maybe start with intentional leftovers by doubling your dinner recipes, or try prepping Breakfasts to save time in the morning with quick recipes like a Frittata, Burritos, or Baked Oatmeal (or Overnight Oats for a no-cook option). Focus on what fits your lifestyle and will make a quick difference!
Focus on you
Meal prepping doesn't have to be a one-size-fits-all approach. It's not just four perfectly lined up lunches on a Sunday in a picturesque way. Look at the different types of meal-prepping I've mentioned above and see what would work best for you and your lifestyle.
Get a Meat Thermometer
A meat thermometer is a game-changer for meal prep beginners. It ensures your proteins are cooked to perfection, hitting the safe internal temperature without overcooking. This not only makes your meals tastier but also keeps them juicy and tender, which is especially important for reheating later. Knowing your chicken, beef, or fish is cooked just right gives you peace of mind and helps you avoid dry, rubbery leftovers.
Storage is Key
Proper storage is the foundation of great meal prep. Invest in quality Glass Containers with airtight lids—they’re durable, leak-proof, and keep your food fresher for longer. For salads and greens, use containers with compartments to separate the protein, toppings, and dressing, use your own separators like Silicone Cupcake Holders or follow my Tips for Storing Salad Meal Preps. For steamed vegetables, add a paper towel underneath to absorb excess moisture which will help keep them crisp.

Know how to Reheat
Reheating meals is about keeping them safe and tasting great. Use the microwave with care—cover your food with a microwave-safe lid or damp paper towel to retain moisture and heat evenly. And don't blast the microwave on full power. For dishes with components that shouldn’t be heated, like Mango in a Poke Bowl, store them separately or use silicone cups to easily remove them before reheating. For pasta dishes (like a Gochujang Pasta or Chicken Cajun) or stir-fries (like a Kung Pao Chicken or Beef Pad See Ew), reheating on the stovetop can help preserve texture and flavour. Casserole-type dishes that can't be stirred (like Cannelloni or a Lasagna, the oven is best for reheating evenly. A little attention to reheating techniques ensures your prepped meals are as delicious as when you first made them!
How to Meal Prep
We're not superhuman so often trying to do it all in one day will lead to you being a very exhausted human. I've approached my meal planning and prepping in a similar way for many years now. It works for me and my lifestyle and this is what I do:
Find Recipe Inspiration
Usually on a Thursday or Friday, I'll start thinking about what I'd like to cook on the weekend for the week ahead. I get my inspiration from recipe books, Instagram, or Pinterest, or I'll get an idea of what I want to cook and I just need to figure out how to make it meal prep friendly. I often have 1000 ideas in my head, or written on a to-do list for the blog at any one time, so I typically have lots to choose from. I suggest keeping a list of recipes you know and love and add to it as you get more and more inspiration. Keep it in your phone notes app, saved Instagram posts, check out That way, this step takes you less time each week.
Plan
After I have an idea of what I want to cook, I plan my meals for the week ahead. As I love cooking and do it for both my partner and I (and we both have different dietary requirements), I'll often come up with 2 ideas for breakfast, plus around 4 servings for 3-5 different lunch/dinner recipes. This is around 12-20 serves (between me and my partner) which allows us variety, but also flexibility to cook fresh one night if we want, or grab something from the freezer, Plan B meal, or go out for dinner.
I will either write this down on a white board that's in my cupboard (also where I keep items that need to be purchased from the shops that I'll add to throughout the week) or my Meal Planner Template.
Make a List
While I'm writing up my meal plan, I'll do a quick browse of what is already in my pantry and fridge to make sure I don't write items on my grocery list that I'm doubling up on, and I ensure that I use any food that needs to be eaten. If you've already got pasta in your cupboard and want a pasta dish - no need to buy it again!
I then write down a shopping list based on what I don't have but need for my meal prep, listing it by category so I streamline my shop. For example, the fruit and veg section is first up so I'll write down those items first on my list so I don't have to scroll.
Grocery Shop
I usually get groceries on a Saturday morning. I hate the crowds that flock in the middle of the day, and I sometimes find in the evening that they haven't stocked the shelves and sometimes I can't get everything I want.
Prep and Cook
I recommend picking a specific day and timeframe to do your meal preps. For example, I like to do mine of a Sunday afternoon. By having this time set aside, it's become routine and habit for me, making it easier to be consistent each week. I put on a TV show that's easy to binge, or a podcast and I do my cook.
Meal Prep Basics E-Book
If you enjoyed this post, please consider purchasing my Meal Prep Basics e-book. It is 65+ pages of useful information to help get you started on your meal prep or help you improve your meal prep.
I can guarantee that the investment of $15 will save you money when you meal prep or just for your regular weeknight cooking.
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