Top 5 Meal Prep Tips to Get You Started (with a Bonus Recipe!)

Meal prepping doesn’t have to be some mysterious, unattainable thing. It’s not like trying to solve a Rubik’s cube blindfolded… although it might feel like it at first. Once you get the hang of it, meal prepping can be a game changer.

You’ll save time, stay on track with your goals, and avoid those “what’s for dinner?” moments that usually lead to takeout.

Here are my top 5 meal prep tips to get you started:

1. Start Simple……. Like, Really Simple

Don’t overcomplicate things. You don’t need to turn into a gourmet chef overnight. Start with a few basics that you know and love. Think: grilled chicken, roasted veggies, and a good ol’ batch of rice. You can spice them up differently each day with sauces or seasonings. It’s like wearing a black T-shirt, you can dress it up or down, but it’s always reliable.

2. Invest in Some Good Containers

This one’s a game-changer. Get yourself a set of containers that stack neatly in your fridge and don’t leak (because no one likes a soup flood in their lunch bag). The right containers are like a superhero cape for your meal prep—they make everything easier, more organized, and a little more stylish. Bonus points if they’re microwave- and dishwasher-safe!

I got mine from Ikea

Here is the link: https://www.ikea.com/us/en/p/ikea-365-food-container-with-lid-rectangular-glass-plastic-s89567061/

3. Pick a Meal Prep Day and Stick to It

Meal prep day should be like a date with yourself that you don’t cancel. Whether it’s Sunday, Monday, or whenever works best for you, set aside a few hours to knock it out. Pro tip: Throw on a podcast or your favorite playlist to make it more enjoyable. Meal prep and music? Now we’re talking!

4. Batch Cook

If you’re already cooking, you might as well cook enough for an army—okay, maybe not an army, but enough for the week. You can batch cook proteins like chicken, turkey, or tofu and then mix and match them with different sides. It’s like creating your own personal Chipotle line at home. Burrito bowl today, salad tomorrow—it’s all about options.

5. Freeze Extras for Emergency Meals (THIS IS KEY)

Not every day will go according to plan. Life happens, and sometimes you just can’t be bothered to cook. That’s when your freezer meals come to the rescue! Freeze portions of your meal prep for those “I can’t even” moments. Future you will be so grateful when there’s a healthy, homemade meal waiting.

Bonus Recipe: 

Kodiak Pancake Bowl (Under 500 Calories and 44 Grams of Protein!)

Okay, this is one of my favorites, and you’re going to love it. It’s like a dessert for breakfast, but packed with protein to keep you going all day.

Ingredients:

50g Kodiak cake mix

25g chocolate whey protein powder

92g egg whites

½ banana

Peanut Butter Sauce:

10g PB2

15ml sugar-free syrup

A splash of water for texture

Here is a link to my Instagram Recipe for this bad boi

https://www.instagram.com/p/DAg38JqSivG/

Mix the pancake ingredients together, pour it into a bowl, and microwave it. Top it off with that peanut butter sauce, and voila!

You’ve got yourself a Kodiak Pancake Bowl that’s under 500 calories and packs 43.9 grams of protein (yes, I rounded up to 44, but I didn’t want to lie!).

Meal prepping doesn’t have to be intimidating, it’s all about getting into the habit.

With these tips (and a pancake bowl in hand), you’ll be prepped and ready to tackle the week

Let’s get cooking!