Does the idea of spending your entire Sunday meal preparing to crawl back into bed make you want to crawl back into bed? We get it. After a busy week, cooking can feel like the last thing you want, and no pep talk is going to change that.
That’s why we’re introducing a simpler approach: preparation for just one meal. That’s right, 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 each week.
Read on for expert-backed tips to make meal prep work for your lifestyle. We promise, it’s a game changer.
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The benefits of preparing meals
Need a quick reminder why meal prep is a game-changer? Cooking at home comes with more than just tasty meals. Research shows that people who prepare their own food often experience less stress and better mental health… say goodbye to decision fatigue (1)! On top of that, people who eat home-cooked meals more often tend to enjoy better diet quality and lower body fat, making it a win-win for both mind and body (2).
And we can’t forget the cost saving aspect either. While that $3 cheeseburger feels like a steal in the moment, it adds up over time. Research shows that people who cook at home more often actually spend less on food overall, especially when it comes to eating out (3). In fact, one study found that frequent home cooks spent about $273 per month on food, compared to $330 for those who cooked less (3). In addition, they spent significantly less on eating out without increasing their grocery bills at home (3). Meanwhile, frequent diners spent much more overall, $364 per month versus $261 for those who ate out less (3).
As you can see, cooking at home not only supports your health, it’s also better for your wallet.
The formula for preparing meals
There is no one-size-fits-all formula for meal prep, which means 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 good starting point? Think of your meals in terms of macronutrients. When you focus on protein, carbohydrates (especially high-fiber foods), and healthy fats, it becomes much easier to meet your micronutrient goals throughout the day.
Here’s an easy formula to remember:
Meal = Protein + Fiber Foods + Healthy Fat
You don’t have to prepare something from each category every time, it’s more about smart shopping and keeping a well-stocked kitchen. That way, it is easy to build balanced meals.
Here are a few examples to get you started:
Breakfast:
- Protein: Greek yogurt, eggs
- Fiber foods: Berries, wholemeal bread, oatmeal
- Healthy fat: Avocado, nuts/nut butter, seeds
Lunch/dinner:
- Protein: canned beans, lentils, rotisserie chicken, canned tuna/salmon
- Fiber foods: Salad mixes, whole grains
- Healthy fats: Olive oil, nuts and seeds
With this approach, meal prep becomes flexible, stress-free, and completely customizable to your week.
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How to start meal prep in 5 easy steps
Ready, ready, let’s prepare! Use these 5 simple steps to get your feet wet with just one meal this week.
1. Decide what to cook (start small)
What is the hardest meal for you to fix? If you don’t get up early and have a packed morning schedule, it could be breakfast. It’s the perfect place to start. Planning your morning meals for the week in advance can save your sanity and help you start each day off on the right foot.
Starting small with just one meal a week also helps you build a routine (4). Routines make habits stick (4). Over time, this simple approach can make preparing other meals just as easy and stress-free.
2. Start shopping and preparing
Probably the most important step in your journey to prepare your food? Preparation day! But let’s reframe it so it’s something you actually enjoy.
MyFitnessPal dietitian Emily Sullivan suggests, “If grocery shopping feels like a chore, pair it with a little treat. Maybe the cafe next door has a passion fruit tea calling your name?! Anchor the habit with something you look forward to after you’ve checked off your list!”
Once you’re home, it’s time to put those groceries to work. How much you can prepare will depend on the time you have carved out, but here are some ways to make it more fun:
- Make a playlist and blast it on your Bluetooth speaker
- Listen to your favorite podcast. Yes, even the true crime series.
- Keep it simple: Stick to easy recipes and store-brand essentials to save both time and money.
Some budget- and time-friendly 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? MyFitnessPal’s Meal Planner can take the guesswork out of it and give you a ready plan and shopping list so you can prepare with confidence.
3. Select your storage containers
Once you’ve decided on what to cook, the next step is to choose how to store your food to extend its life since you’ve spent your 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 that’s what you need).
Keep these ideas in mind to help get the most out of your meal prep:
- Individual glass jars: These work well for mason jar salads and overnight oats. Perfect for on-the-go (just make sure to put a spoon on the side!)
- Zippered bags: Enlist the help of these to individually store your muffins or snack mixes for easy portability in your bag.
- Bento box style containers: This works well for the things you want to keep separate until you eat. Consider these for the grown-up lunches you pair with cucumbers, carrots, hummus, crackers and a hard-boiled egg.
4. Make it last: Other meals and snacks
Prepared a big batch of chicken for the wraps you’re enjoying for lunch this week and have a little extra left over? Great, let’s put it to use.
When you notice that you have extra leftovers from meal prep, decide in that moment how you want to enjoy it during the week. For example, that chicken left behind? Perfect for chopping finely, storing in the fridge and throwing into the soup for a protein boost tonight.
Or more spinach that your salad called for? No problem! Throw it in 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 have again later).
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5. Store safely, enjoy and adjust as you go
Once you’re done with your meal prep, 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 products last 3-5 days, while frozen products can last 3-6 months. A quick label saves confusion later (5).
- Store your meals safely: Divide large amounts of food into smaller portions to cool to a safe temperature. Cover or wrap cooled leftovers and refrigerate or freeze immediately so all your efforts don’t go to waste (6).
- Have tools at hand: Are you missing a fork for your salad or a spoon for your oats? Tape it next to your container in the fridge or grab containers with built-in utensil slots.
- Adjust and build your routine: Take notes on what worked best. Loved the prepared frozen vegetables? Add them to next week’s shopping list. Small tweaks help meal prep become a habit that sticks.
Remember meal prep is meant to be helpful, not stressful. Mistakes happen and that’s okay! Learn, adjust and move on. There is no “perfect” way to prepare meals. Remember that it has to work for you, and make your week (and life) easier, while supporting you in reaching your goals.
Bottom line
Meal preparation doesn’t have to be overwhelming or reserved for a full day in the kitchen. By starting small with just one meal, you can reduce stress, save money, eat healthier and build a routine that sticks. Focus on simple formulas, smart shopping and storage strategies that make your week easier, not harder.
Remember: there is no “perfect” way to prepare meals. Mistakes happen and it’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 MyFitnessPal’s Meal Planner, meal prep can become a flexible, stress-free habit that sets you up for success one meal at a time.
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The post Meal Prep for Absolute Beginners (Start With Just One Meal) appeared first on MyFitnessPal Blog.