Meal Prep for Absolute Beginners (Start with just one meal)

Does the idea of ​​spending all Sunday preparing food make you want to crawl back into bed? We understand it. After a busy week, cooking can feel like the last thing you want to do, and no amount of pep talk will change that.

That’s why we’re introducing a simpler approach: meal prep for just one meal. Whether it’s a quick breakfast or a grab-and-go lunch, we focus on making life easier by taking the stress out of just one meal a week.

Read on for expert-backed tips to make meal prep fit your lifestyle. We promise it will change the game.

The benefits of meal prepping

Need a quick reminder of why meal prep is game-changing? Cooking at home means more than just delicious meals. Research shows that people who prepare their own food often experience less stress and better mental health… No more decision fatigue (1)! Additionally, people who eat home-cooked meals more often tend to enjoy better diet quality and lower body fat, which is a win-win for the body and mind (2).

And we must not ignore the aspect of cost savings either. While that $3 cheeseburger feels like a bargain right now, over time it adds up. Research shows that people who cook at home more often actually spend less on groceries overall, especially when eating out (3). In fact, one study found that home cooks spend around $273 per month on groceries, compared to $330 for those who cook less (3). They also spent significantly less on eating out without having to run up their grocery bills at home (3). Meanwhile, those who eat out frequently spent much more overall: $364 per month compared to $261 for those who ate out less (3).

As you can see, cooking at home not only benefits your health, but is also easy on your wallet.

The meal prep formula

There is no one-size-fits-all formula for meal prep, meaning what works for one person may not work for another. That’s the beauty of it! Meal prep can be tailored to your health goals, dietary preferences, and even your budget.

A great starting point? Think about your meals in terms of macronutrients. If you focus on protein, carbohydrates (especially high-fiber foods), and healthy fats, it will be much easier to meet your micronutrient goals throughout the day.

Here is a simple formula to keep in mind:

Meal = Protein + Fiber + Healthy Fat

You don’t have to prepare something from each category every time, it’s more about shopping wisely and having a well-stocked kitchen. This makes it easy to put together balanced meals.

Here are a few examples to get you started:

Breakfast:

• Protein: Greek yogurt, eggs
• Foods containing fiber: berries, whole grain bread, oatmeal
• Healthy fat: avocado, nuts/nut butter, seeds

Lunch/Dinner:

• Protein: Canned beans, lentils, roast chicken, canned tuna/salmon
• Foods rich in fiber: salad mixes, whole grain products
• Healthy fat: olive oil, nuts and seeds

This approach makes meal prep flexible, stress-free, and completely customizable to your week.

Here’s how to start meal prepping in 5 easy steps

Ready, set, let’s prepare! Use these 5 simple steps to get your feet wet with just one meal this week.

1. Decide what you want to cook (start small)

What meal is the most difficult for you to prepare? If you’re not an early riser and have a busy morning schedule, it could be breakfast. This is the perfect starting point. Planning your morning meals for the week in advance can save your sanity and help you start each day on the right foot.

Starting small with just one meal a week will also help you build a routine (4). Routines retain habits (4). Over time, this simple approach can make preparing other meals just as easy and stress-free.

2. Start shopping and preparing

Arguably the most important step in your food preparation journey? Preparation day! But let’s rephrase it so it’s something you actually enjoy.

MyFitnessPal nutritionist Emily Sullivan recommends, “If grocery shopping feels like a chore, combine it with a small treat.” Maybe the café next door has passion fruit tea calling your name?! Anchor the habit with something you look forward to doing after checking off your list!”

Once you’re home, it’s time to get to work on the groceries. How much you can prepare depends on the time you have set aside. However, here are some ways to make it more enjoyable:

• Create a playlist and play it on your Bluetooth speaker
• Listen to your favorite podcast. Yes, even that true crime series.
• Keep it simple: Stick to simple recipes and essential branded products to save time and money.

Some inexpensive and time-saving staples to keep on hand:

• Generic Greek yogurt
• Frozen fruit and vegetable mixes
• Canned beans and vegetables
• Low sodium broth

Still feeling unsure about the process? MyFitnessPals Meal planner can take the guesswork out of you and give you a pre-made plan and shopping list so you can prepare with peace of mind.

3. Choose your storage containers

Once you’ve thought about what you want to make, the next step is to decide how to store your food to extend its shelf life since you’ve spent a lot of time on it! There’s no point in preparing the food if you don’t have it in an accessible container that you can take with you on the go (if you need to).

Keep these ideas in mind to get the most out of your food prep:

• Individual glasses: These work great for Mason jar salads And Overnight oats. Perfect for taking with you on the go (just put a spoon next to it!)
• Zipper pockets: Use these to store your muffins or snack mixes individually and easily take them with you in your bag.
• Bento Box Style Containers: This is great for the things you want to keep separate until you’re ready to eat. Consider these for adult lunch boxes, pairing them with cucumbers, carrots, hummus, crackers, and a hard-boiled egg.

4. Make it last: Other meals and snacks

Prepped a big batch of chicken for the wraps you’re having for lunch this week and still have some left over? Fabulous, let’s use it.

If you notice that there are leftovers from meal prep, decide at that moment how you want to enjoy them during the week. Like the leftover chicken? Perfect for chopping finely, keeping in the fridge and tossing in Soup for a protein boost tonight.

Or more spinach than your salad calls for? No problem! Add it to your morning omelet. If you liked it, Save it as a recipe in MyFitnessPal to make it easier for you to log your meals (and decide what to eat again at a later date).

5. Store safely, enjoy and adjust on the go

Once you’re done meal prepping, a few simple tips can help you get the most out of your session:

• Label your food: Especially important if you share a fridge or freeze meals. Most refrigerated items last 3-5 days, while frozen items can last 3-6 months. A short caption saves confusion later (5).
• Keep your meals safe: Divide large amounts of food into smaller portions to cool to a safe temperature. Cover or wrap cooled leftovers and refrigerate or freeze them immediately so your effort isn’t in vain (6).
• Keep utensils handy: Do you need a fork for your salad or a spoon for your oatmeal? Stick it next to your container in the fridge or go for containers with built-in utensil slots.
• Customize and build your routine: Make notes about what worked best. Did you love these prepared frozen vegetables? Add them to next week’s shopping list. Small tweaks help food preparation become a habit that sticks in your mind.

Remember, meal prep is supposed to be helpful, not stressful. Mistakes happen, and that’s okay! Learn, adapt and move on. There is no “perfect” way to prepare food. Remember, it should work for you, make your week (and your life) easier while helping you achieve your goals.

Conclusion

Preparing meals doesn’t have to be overwhelming or take a whole day in the kitchen. By starting small and eating just one meal, you can reduce stress, save money, eat healthier, and build a routine that lasts. Focus on simple formulas, smart purchases, and storage strategies that will make your week easier, not harder.

Remember: There is no “perfect” way to prepare food. Mistakes happen, and that’s part of the process. Keep experimenting until you find a rhythm that suits your lifestyle, goals, and tastes.

With a little planning, some favorite staples and tools like The meal planner from MyFitnessPalcan make meal prep a flexible, stress-free habit that sets you up for success with every meal.

The post Meal Prep for Absolute Beginners (Start with just one meal) appeared first MyFitnessPal Blog.

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