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40 Meal Prep Ideas For Beginners To Make Healthy Eating Easier

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Healthy Meal Prep Ideas

Who says healthy eating has to be difficult. Enjoy any of the following 40 healthy easy meal prep ideas for the week! Prep, freeze and save the meal for later!

It is perfect for beginners whether for a family, kids or for one person.

You can prep for breakfast, lunch or dinner!

Why Is It Important

Prepping meals is not a hobby, but a habit. It can become as fun as a hobby once you get the tips and tricks that you will learn as you go.

One of the goals is to save time by getting things ready ahead of time.

The second goal is to maximize the use of food and reduce waste by making purposeful meals.

A third goal, which applies to dieters everywhere, is to maintain a dietary regime by pre-arranging meals ahead of time.

What Are The Benefits

The key benefit is that it saves time, with some meals ready in less than 30 minutes!

Prepare batches of pre cooked meals for single servings!

Other benefits include it saves money, stay on track for dietary needs, avoiding issues with missing or insufficient ingredients, and makes it easier for you to get what you need, right when you need it.

How To Meal Prep

If you are new to how to eat healthy look no further. Most individuals prefer to create a system that can be repeated every week.

Having a system in place helps the process to become a habit. Once you get used to the process, it will become easier as you go.

There are a lot of shortcuts you will also learn along the way. Just stick with it, try it and apply all your ideas, and you will learn how to prep your meals like a pro.

What Are The Short Cuts

One of the preferred methods involves selecting one or two days of the week and designate those days for prepping your meals in advance.

Here are some short cuts to ease the process.

Day 1:

Preppers make a list of the meals that they want to eat for the week.

This day is also used to purchase all the ingredients needed for the meals and in the right portions.

It is difficult to prep without a shopping list and meal plan.

Part of the reason is that, without a clear idea of what will be eaten, it is hard to decide the portions that will be needed for prepping.

This shopping trip will also include containers, reusable cutlery, containers for seasoning, or travel-sized seasonings for healthy lunch boxes.

It is important to also plan ahead for beverages, especially if you are a prepper who follows a specific diet.

Not having the right drink readily available will result in having to depend on a vending machine, or resorting to whatever is available.

Along with containers, cutlery, and beverages, preppers should also consider other items that keep the food warm or cold.

Insulated bags, ice packs, and thermal bags are also a part of the preparation process.

Day 2:

Now that all ingredients and tools are ready to go, the next step is to revise the portions and seasonings that go with your dietary needs that follow specific guidelines.

Aside from that, this is where the fun comes in. The day is all about baking, stewing, roasting, and just cooking away.

The last part is the “plating” of the food, or putting it in their containers, for optimal preservation.

Preppers should separate foods that may dissolve in separate containers.

For example, separate bread items from sauce items, or leafy greens from salad dressings that may soften them overnight.

Foods that are crunchy after cooking will lose their crunch overnight, so opt for meals that do not require “toasted” items, unless you have a way to toast the food at your destination.

Refrigerating the meals is the last step, which also requires that you consider the nature of the food being refrigerated.

Freezing is usually not needed, unless you use the meals for over a week.

Therefore, refrigerating the meals and getting them ready to go is also an essential part of prepping meals.

meal prep ideas

How Do Lazy People Do It

Here are some shortcuts that could help even the least enthusiastic person go for it.

Think ahead. Do not think of this as “dieting.” Instead, be creative and think of all the meals you could eat.

Motivation is the key to everything.

Let creativity motivate you to go get the ingredients and tools you need for prepping. The rest will follow naturally.

Another way for lazy people to prep is by sticking to what they know.

For example: A taco casserole with the ingredients that meet your dietary lifestyle is super easy to make and eat.

Dishes made with low-carb noodles, soups, and casseroles can last more than 4 days if they are refrigerated properly.

They are also super easy to make, and easy to store, as well.

The best part of prepping is that, if you use recyclable containers, you do not need to worry about washing dishes.

You can just toss them away and recycle them.

What Containers Should I Use

The most sought-after containers are sturdy enough to take changes in temperature, come with an equally sturdy lid, seal properly, and are recyclable.

A quick search for Amazon meal prep containers will lead you to hundreds of companies that are eco-friendly and know every need of preppers all over the world.

Best List Of Companies

  • Sun Basket
  • Home Chef
  • Plated
  • Gobble
  • Blue Apron
  • Freshly
  • Purple Carrot
  • Every Plate
  • Terra’s Kitchen

Which Service Is The Best

Meal prep services consist of meal kits that are either delivered or sold on location.

These meals usually meet the dietary guidelines of specIfic diets.

The benefit of these services is that it takes away the guesswork, as well as the time consumption, of customers.

The answer to what service should I use is easily found upon conducting a quick search asking what is the best rated meal delivery company.

As of 2019, Hello Fresh is rated number 1 among companies of the same category.

The reason is because it offers meal delivery for all dietary guidelines.

It also offers scheduled deliveries, discounts, and a wide variety of quality ingredients.

See 2 delivery services we highly recommend.

Which Meal Delivery Service Is The Cheapest

The cheapest meal delivery service is EveryPlate.

At less than $5.00 on average per meal, this delivery service offers high quality ingredients, portion control, and the convenience of home delivery at a cost that is lower than takeout.

These include sticking to a dietary lifestyle, maximizing the use of food, controlling portions, and saving time as well as money.

healthy meal prep ideas

Easy Strategies

  • Nail down a system for collecting new recipes.
  • Save recipe in a planner.
  • Ask those around you what they like to eat.
  • Keep a food journal.
  • Make a list of what you would like to cook.
  • Have a food theme night each week.
  • Make a detailed shopping list.
  • Don’t let junk food sneak into your shopping cart.
  • Organize meals around sales to reduce your shopping bill.
  • Invest in the right containers.
  • Invest in mason jars.
  • Stock up on staples.
  • Stack up glass containers of prepped ingredients in the refrigerator.
  • Make a double batch of soup, stew, etc and throw it in the freezer.
  • Don’t overstuff the refrigerator.
  • Keep a well-stocked pantry.

Which Foods Should You Use

  • Hard boiled eggs
  • Quinoa
  • Lentils
  • Brown rice
  • Roasted chickpeas
  • Whole wheat pasta
  • Overnight oats
  • Black bean
  • Roasted vegetables
  • Sweet potatoes
  • Spaghetti squash
  • Iced tea
  • Ground meat
  • Pasta
  • Veggies
  • Hummus
  • Bowls
  • Wraps
  • Salads
  • Snacks
  • Smoothies
  • Nuts
  • Cauliflower mash
  • Grilled chicken breasts
  • Steak
  • Sauteed kale
  • Salmon
  • Tuna
  • Grilled shrimp

Dietary Type

  • Keto
  • Low carb
  • Vegan
  • Vegetarian
  • Paleo
  • Gluten free

 Cooking Methods Used

For your convenience, review some of the best kitchen tools you can purchase for your home.

How Long Can I Keep In The Fridge Or Freezer

The maximum that I recommend when prepping for the week in advance is 5 days. Keep up to 3 days of meals in the fridge and freeze the rest.

Resource

Meal Prep For Beginners Guidelines

Printable Healthy Grocery List

Clean Eating For Beginners

Healthy Meal Prep Bowls

Lunch Ideas Made Easy

Lunch Ideas

Healthy Recipes

Instant Pot Recipes

Vegan Meal Prep

Vegetarian Recipes

Healthy Chicken Recipes

Low Carb Meals

Healthy Meals

Healthy Foods

Meal Prep Kitchen Tools

Top Essential Kitchen Tools

40 Meal Prep Recipes 

Access the best list of recipes below.

The Ultimate Winter Bliss Bowls (also GF)

Vegan Meal Prep For Weight Loss

Get the recipe.

Mongolian Beef Broccoli Rice Bowls

Mongolian Beef Broccoli Rice Bowls

Get the recipe.

Veggie Burrito Bowl

Vegan Meal Prep For The Week

Get the recipe.

Bangkok Coconut Curry Noodle Bowl

Vegan Meal Prep

Get the recipe.

Thai Peanut Chicken And Zucchini Noodle Bowl

Thai Peanut Chicken Zucchini Noodle Bowl

Get the recipe.

California Chicken Bowls

California Chicken, Veggie, Avocado and Rice Bowls

Get the recipe.

30-Minute Thai Basil Turkey Bowls

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Chopped Thai Chicken Salad with Skinny Peanut Dressing

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Chicken Shawarma and Sweet Potato Fry Bowls

Meal Prep: Chicken Shawarma And Sweet Potato Fry Bowls

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Pesto Zucchini Noodles

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Vegan Nourish Bowl 

Easy Vegan Meal Prep

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Honey Sriracha Chicken Bowls

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Carnitas Burrito Bowls

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Best Fried Rice

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Healthy Roasted Chicken and Veggies


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Chicken Bowls: 5 Ways

Easy Chicken Meal Prep Bowls- 5 Ways

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Fajita Bowls with Cauliflower Rice

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Chicken Pad Thai Noodles

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Turkey Taco Bowls with Cauliflower

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Vegan Sweet Potato Buddha Bowl (also GF)

Cheap Vegan Meal Prep

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Shrimp Taco Bowls

Meal Prep Shrimp Taco Bowls

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Beef And Broccoli + Recipe Video

Beef And Broccoli + Recipe Video

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Korean Chicken Bowls

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Greek Chicken Bowls

Greek Chicken Bowls (Meal Prep Easy)

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Chipolte Sweet Potato & Quinoa Lunch Bowls

Chipolte Sweet Potato & Quinoa Lunch Bowls

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Greek Quinoa Bowls

Greek Quinoa Bowls

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One Pan Teriyaki Tofu And Broccoli

Vegan Meal Prep Recipes

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Honey Sriracha Glazed Meatballs

Honey Sriracha Glazed Meatballs

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Taco Salad Lunch Bowls

Meal Prep Taco Salad Lunch Bowls

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Vegetarian Kung Pao Quinoa Bowls

High Protein Vegan Meal Prep

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Summer Glow Buddha Bowl

Simple Vegan Meal Prep

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Make Ahead Chicken Fajita Lunch Bowls

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Chicken Fajita Bowls With Cilantro Lime Quinoa

Chicken Fajita Meal Prep Lunch Bowls With Cilantro Lime Quinoa

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Curried Chickpea Bowls with Garlicky Spinach

Curried Chickpea Bowls with Garlicky Spinach

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Teriyaki Chicken And Broccoli

Meal Prep – Teriyaki Chicken and Broccoli

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Chicken Breast Recipes 

Ground Turkey Bowls 4 Ways

Easy Ground Turkey Meal Prep Bowls: 4 Ways

Get the recipe.

Chicken Burrito Bowls

Easy Chicken Burrito Meal Prep Bowls (Gluten Free)

Get the recipe.

Greek Couscous Salad (use vegan cheese instead of feta)

Get the recipe.

Cashew Chicken Sheet Pan

Get the recipe.

Get Started With Meal Prepping With 9 Ingredients

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Written by Rhonda Shade

Rhonda Shade Is the founder of Change In Seconds. A healthy living platform that features clean eating, healthy recipes, meal prep, printable workouts & a unique tracking software to help you achieve a healthy lifestyle.

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