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Meal Prep 101

Meal Prep 101 by Amanda Michaud

Meal prepping like the pros can be intimidating for beginners. This post explains how to meal prep and is designed with a beginner in mind! Soon you will be prepping like a pro!

What is Meal Prepping?

You've all heard of it, but what exactly is meal prepping?  Meal prepping is basically  preparing, cooking, or packaging food for three to four days in advance so you know exactly what and how much you are eating. It's also a great way to save time in the kitchen.

Let's Get Started

The first thing I recommend to do is buy inexpensive meal prep containers.  My favorites are Rubbermaid TakeAlongs because they are divided into two sections, one slightly larger for your main meal (protein). They come in a few different colors (pink, yellow and light blue) and are only $2.00 at Walmart for a 3 pack.  I love the color options because there are three of us family members who meal prep so each person might have a certain color so they know which meals are theirs.  Another great option is a bento box style. You can buy 20 of these on Amazon for $14.99. 

Plan Ahead

Pick a day to meal prep. This will require a few hours of time and does not always have to be on Sundays if it doesn't fit your schedule.  Many people choose to do it on Sunday or Monday because most people tend to be more motivated at the beginning of week. Others might prep when they have a day off from work. It's truly whatever works best for you. We chose Sunday because it works best for our schedule.  

Start Shopping

Figure out what recipes you plan to make and grocery shop for those items. Remember, when preparing a meal be sure to add a item from each of the following categories: lean protein, vegetables, healthy fats, and some carbs. I've also included some of my favorite meal prep recipes in the section below.

Get Cooking!

Make your meal prep easier by including some no-cook recipes (check some out below). Another great time saver is using a crock pot or insta pot.  Now you can meal prep like a pro! Feel free to shoot me an e-mail below and and let me know how your meal prep experience went! Share your favorite meal prep recipes as well! We'd love to hear from you!

Breakfast Meal Prep-Strawberry Cheesecake Overnight Oats

Strawberry Cheesecake Overnight Oats

Dessert for breakfast? YES! Make these healthy strawberry cheesecake overnight oats for a healthy and filling breakfast!





  • graham crackers, crushed
  • strawberry jam


  1. Place strawberries, almond milk, and Greek yogurt into a food processor and process on high until fruit is pureed.
  2. Transfer into a large bowl and add the rest of the ingredients. Mix with a spoon until combined.
  3. Cover and place in the refrigerator for at least 2 hours or overnight.
  4. Top with crushed graham crackers and strawberry jam

Meal Prep Recipes

No Cook Meal Prep

No Cook Meal Prep

No time to cook?  Or, maybe you just don’t feel like spending the afternoon sweating over a hot stove? Good news! With this no-cook meal prep menu, you can enjoy a week of wholesome meals without ever turning on your oven. 

Let's Get Started

Buffalo Chicken Bowls

Buffalo Chicken Bowls

Buffalo Chicken Bowls are a delicious healthy dinner! These bowls are so easy to make and loaded with good for you protein, fats and carbs! Simple to prep ahead of time too!

Try me

Lemon Roasted Salmon with Sweet Potatoes and Broccolini

Lemon Roasted Salmon

Learn how to meal prep this easy lemon roasted salmon with sweet potatoes and broccolini. It’s simple to do and works great for easy lunches and dinners! Just heat and EAT.

Get the recipe

Greek Chicken Meal Prep Bowls

Greek Chicken Meal Prep Bowls

Greek Chicken Meal Prep Bowls make meal planning simple with greek chicken, cucumber salad,  tzatziki, red onion and tomato served over brown rice. 

Make it

Copycat Starbucks PB&J Bistro Box

Starbucks copycat pb&j

Save money and calories by prepping your own PB&J whole wheat snack boxes for the entire week! Only 315 calories!

Start saving

Turkey Tacos with Cauliflower Rice


Skinny turkey taco bowls are served with cauliflower rice for a healthy, low carb and flavorful meal that can be prepped ahead of time for your weekly meal prep.

Let's Do it

Budget Friendly Meal Prep Recipes


Planning, preparing, and portioning your meals ahead of time is one of the most effective tools for keeping your food budget in check. Here are some "budget-friendly"meal prep recipes your wallet will love. 

Buffalo Chicken Grain Bowl

2/3 cup whole wheat couscous + 2 tablespoons honey mustard vinaigrette, divided + 1 oven roasted chicken thigh + 2 stalks celery, chopped + 1 carrot, cut into ribbons with a vegetable peeler + 2 tablespoons crumbled blue cheese + hot sauce to taste.

Cost per recipe: $2.67

Chopped Cobb Salad

3 cups chopped iceberg lettuce + 1 oven roasted chicken thigh diced + 1 stalk celery, diced + 1 carrot, diced + 1 hard-boiled egg, peeled and diced + 1 tablespoon crumbled blue cheese + 2 tablespoons honey mustard vinaigrette.

Cost per recipe: $2.01

Mason Jar Power Salad with Chickpeas and Tuna

3 cups chopped kale + 2 tablespoons honey mustard vinaigrette + 1 (2.5-oz.) pouch tuna + 1/2 cup drained canned chickpeas + 1 carrot, shredded.

Cost per recipe: $1.50

Fall Meal Prep Recipes

Cranberry Balsamic Roasted Chicken

Cranberry Balsamic Roasted Chicken

Roasted chicken made with a delicious balsamic chicken marinade, cranberries, and fresh thyme. This paleo one pan chicken recipe is beyond easy!

Make Me

Butternut Squash and Cranberry Quinoa Salad

Butternut squash and cranberry quinoa salad

Roasted butternut squash, sweet cranberries, and salty toasted pumpkin seeds mixed with a sweet Balsamic Vinaigrette.  Serve it chilled as a side, take it as a lunch or serve it for dinner topped with sliced chicken. All are fine choices!

Get the Recipe

Fall Apple Harvest Salad

Fall Apple Harvest Salad

This fall harvest salad is full of fall flavors; roasted butternut squash, tender wild rice, pepitas, sweet apples, and hearty kale. and finish the salad with a seasonal apple cider vinaigrette! 

Find out more

Sweet Potato and Spicy Chicken Box

Sweet potato and spicy chicken box

This meal-prep box is so simple but so pretty, thanks to a mix of colors—bright green broccoli, deep orange spicy sweet potatoes, red apples, and crispy chicken.

Let's DO it

Chicken & Butternut Squash Harvest Bowls

 Chicken & Butternut Squash Harvest Bowls

These Meal Prep Chicken & Butternut Squash Harvest Bowls with brussel sprouts, sage & wild rice are a delicious lunch or dinner idea cooked on a sheet pan and filled with fall flavors! 

Eat me

BBQ Chicken Sweet Potato Bowls

BBQ Chicken & Roasted Sweet Potato Bowls

BBQ Chicken & Roasted Sweet Potato Bowls are a hearty and healthy dinner idea bursting with bold flavors and nutritious vegetables. This easy sheet pan recipe is perfect for meal prepping lunches for work or a quick weeknight meal. 

Try Me

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Let Us Know How Your Meal Prepping Went!

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