Meal prep doesn’t have to be “all or nothing.” The biggest mistake beginners make is trying to prep an entire week of brand-new recipes in one go. That’s a recipe for overwhelm.
Instead, we’ll build it step by step.

Step 1: Start Small 🥪

  • Begin with just one meal (e.g., lunch).

  • Even boxing up leftovers from dinner counts as meal prep.

Step 2: Pick Recipes You Already Like 🍳

  • Stick with familiar meals at first (e.g., pasta, chilli, stir fry).

  • You already know how to cook them — now you’re just making extra.

Step 3: Invest in Good Containers 🥡

  • Airtight, leak-proof, stackable.

  • Freezer-safe if you’re batch cooking.

  • Microwave-safe for easy reheats.

Step 4: Schedule Your Prep Time ⏰

  • Block out 1–2 hours once a week (Sunday is popular).

  • Use it to cook 2–3 dishes and prep ingredients.

  • Think of it as a “mini workout” for your nutrition.

Step 5: Build a Routine 🗓️

  • Once you’re confident with one meal, add another (e.g., breakfast).

  • Create a meal-prep rhythm that matches your week.

Bonus: Meal Plan Formula 🧮

Use simple meal formulas to keep things quick and balanced:

  • Rest day: protein + 2 veggies (chicken + broccoli + kale).

  • Training day: protein + grain + veg (salmon + rice + asparagus).

Mini Reflection

👉 What’s the one meal you’ll commit to prepping this week? Write it down, and do just that — nothing more.