If you are new to meal prep, we recommend you start slow by preparing a few simple meals. Simply having a few meals available each week goes a long way. To help jumpstart your weekly meal prep, try these simple meal plans for breakfast and lunch. We will provide you with recipes and tips that will guide you through the meal prep experience.
Planning out your meals in advance can help you stay on track with healthy eating. Just like anything in life, a little preparation goes a long way.
Make sure to go to How this page works first if you haven’t yet.
Meal Prep Tips
Get Organized // Know the Recipe // Clean As You Go
What is Mise En Place?
- French translation: “put in place”. This is a culinary technique that helps you prepare your ingredients and organize your workspace before you start cooking.
- Before you start, read through each recipe, and get familiar with the ingredients, equipment, utensils, and cooking method for each recipe.
- Using this technique will definitely save time in the kitchen and make meal assembly so much more effortless!
Equipment and Utensils
• Gather all your cooking utensils: pans, cutting boards, knives, etc.
• Preheat the oven if needed
• Gather any pantry items: spices, oil, foil, etc
Prepare Your Ingredients
• Rinse and slice all your produce
• Measure out each ingredient and set aside
• Season/marinate your meats
Clean As You go
• Keep your workspace clean
• Throw away any trash
• Rinse and put away dishes
• Constantly wash hands in between prep tasks
Set Your Pace
- If you’re a beginner at meal prep: Be prepared to set aside 2-3 hours. Once mise en place is complete, all of these recipes can be completed one by one.
- If you’re a meal prep pro, use the sequenced steps below: These steps give you the flexibility to cook items simultaneously in a sequence of events.
- Be sure to set timers and check on food items to avoid overcooking. Sequencing will save you time and meal prep can be done in 1-2 hours.
Meal Prep Run Down
- First, preheat the oven to 400F and bake the yellow squash boats in the oven.
- Next, prepare the ground beef on the stovetop.
- Then, pan-fry the potatoes.
- If applicable: Let everything cool after it cooks before placing it in the refrigerator.
If you’re sequencing your meal prep, be sure to keep an eye on everything! Make sure food is kept refrigerated under 40F degrees until ready to eat.
Assembly Tips
- Evenly divide meals according to the serving size
- Let all items cool before placing them in the refrigerator
- Keep all items refrigerated under 40F until ready to eat or reheat
- Breakfast: You can reheat this in the microwave
- Lunch: You can reheat this in the microwave
Extra Flavors and Substitutions
- Taco Meat: You can use your choice of ground meat
- Yellow Squash: Feel free to use zucchini if you can’t find squash
- Supplement meals with additional snacks such as fresh veggies and fruit for additional daily caloric needs. You can use lime/lemon and olive oil in place of salad dressing
Extra Leftover Ingredients Not Used
- Protein: Freeze any uncooked meats and save them for a later recipe, or you can cook the full amount, and freeze the portion that you do not eat, and save it for later use.
- Fruit & Veggies: Freeze any leftovers for later use. Use leftover herbs in omelets or other dishes for the weekend. Save fruits for smoothies
Ready for More?
Start cooking more meals with our Weekly Meal Plans