I found meal prep while juggling (more than) full time work and a toddler. My meals were a total mess until I found meal prep...you can read all about it here.
With years of meal prep experience under my belt now, you can probably guess that I have made my share of mistakes. I want to share the secrets that I've learned along the way, so you don't have to make the same mistakes, too!
Let's talk meal prep secrets!
1. You don't have to prep all your meals ahead
When I started meal prepping, I was SO intimidated. On Instagram I saw everyone's neatly laid out containers, and I thought I had to prep my breakfasts, lunches, dinners, snacks, everything.
I thought 'I can't do that'! It looked way too complicated.
My secret? You can start small and still feel some very big benefits from meal prep.
- pick one meal and prep that ahead (I started with my breakfasts!)
- chop up some veggies for a side dish this week
- put some chicken in a freezer marinade
I promise you, that even just spending 5-10 minutes doing one of these tasks will have you thanking yourself later in the week.
2. You don't need to do one big meal prep session
Another misconception is that you need to do all your meal prep at once. Well guess what? That is not how I meal prep.
With two little kids, I definitely do not have hours to spend in the kitchen on Meal Prep Sunday.
My secret? I don't do one big prep session. Here's how I meal prep these days:
- when I find I have 5 minutes, I'll throw some Steel Cut Oats into the Instant Pot
- when I'm cutting vegetables for dinner, I will chop extra and store in the fridge for later
- or I will double up our dinner and portion out leftovers for lunches
- I will squeeze some prep in when I have 30 minutes to spare here and there over the course of the week
If time is an issue for you, too, check out this post I wrote on 60+ Ways To Meal Prep When You Don't Have Time!
Some ideas:
- Frozen Smoothie Packs
- Rice Cauliflower to store in the fridge
- Make a freezer crockpot meal (this African Peanut Stew is a fave right now!)
3. You don't have to cook full meals
When I started meal prepping, I had the impression that all meals were cooked ahead of time, but that just isn't true! For some people, the best option is to prep meal components, such as vegetables, a batch of protein or grains, or even a sauce.
My secret? When I'm in a rush, sometimes I won't pre-cook any meals, but just prep meal components.
Some of my favorites:
- wash & chop kale, romaine lettuce and cabbage
- chop cauliflower, broccoli, carrots
- cut up veggie sticks for snacking
- cook a batch of grains
- cook a batch of protein to use in meals
4. You may already be meal prepping and you don't even know it
Have you met leftovers? They might not sound glamorous but leftovers can be your best friend!
Like I mentioned before, if you struggle to find the time to meal prep, why not just double or triple your dinner recipe, portion out your leftovers, and either enjoy for lunch for the rest of the week, or add freeze them to build up a freezer stash?
If you are strategic with your leftovers, you can meal prep and barely even notice that you're doing it.
My secret? Sometimes I don't have time to meal prep and I lean on leftovers. Here are some of my favorite meals to double up:
5. You do not have to eat the same thing over and over again
This is the question I hear time and time again. The best way to be efficient in the kitchen is to bulk prep, but no...you do not necessarily have to eat the same thing over and over.
My secret? We do not eat the same thing over and over again.
- Check out 3 Ways You Can Add Variety To Your Meal Prep!
BONUS: The biggest benefit of meal prep is
PEACE OF MIND! Yes, you will save money. Yes, you will eat healthier. But for me, and for so many others, the benefit is not having to think about your next meal. Not needing to worry about what you will make for dinner, or breakfast or lunch.
Just reach into your fridge and pull it out. Ahhhh.
My secret? I meal prep for peace of mind.
I hope these secrets have helped meal prep feel a bit less intimidating! Let me know if you have any questions.
Take care,
David says
HI Denise...
I don't know much about using grains but would like to know more about them, how and when to use, the benefits, etc. Looking forward to the food prep idea / routine!
Christina D. Morales says
I am wondering if your meal prep is for one person for multiple days, or for 4 people just a few meals. I have 6 people in my family and I want to start doing this mostly so I don't stress about what I will feed my fam. Thank you.
Denise Bustard says
Hi Christina! It depends on the recipe. For larger families, I recommend freezer crockpot meals or Instant Pot meals as they can be assembled in 10-15 minutes and they feed 4-8 people. Here are some recipes that might work for you: https://sweetpeasandsaffron.com/healthy-easy-freezer-slow-cooker-recipes/
roy. says
hi denise I'm just an ordinary type of person. I've watched a lot of cooking videos and shows. But it looks good on you because it has pairs. I think my cooking knowledge will increase. thanks for sharing your videos.
Denise says
Thank you so much for such a kind comment, Roy! Let me know if you have any questions 🙂
Nassoro says
Hello ,Thanks a lot ,I didn’t know before but my big problem is that I have a lot of sweet potatoes it’s about 10 sack and I don’t know how can I store them ?
Denise says
Hi Nassoro! You mean uncooked, right? They should be fine in a cool, dark place. Here's an informative article!
Aaeesha says
Hell0 Denise,
I ve got a problem.
Signed many times for meal prep quick start guide but didn't recieve anything
Charles moses says
Hi Denise!! thank you for the information! i am very new to meal prepping and just did it this week for the first time. And yes i was one of those people who seen social media and did it for the whole week into containers haha i will be learning though and reading your page on how you don’t have to meal prep for the whole week. My thing is i want to eat healthier and save money and time. Basically i want to be on a diet. I want to lose some stomach fat basically. I am currently working out also. One thing i have a hard time on is the calories and numbers part of it. For example if me working out i’m burning blank amount of calories. don’t you have to eat a certain s mount to even love weight or make up for what you lost. i don’t get that if that’s true because i feel like that wouldn’t make me lose weight. I’m not sure on how much rice or chicken or veggies to put into my lunch and dinner meals. just the numbers box.
Denise says
Hi Charles! I would definitely seek out a nutritionist's advice if you can, because what works for me may not be right for you. With that being said, my 'general' rule for portion sizes is: 1/2 cup cooked grains (or carbs like potatoes/sweet potatoes), 3-4 oz protein (half a chicken breast or 1/2 cup of meat/beans approx), and at least 1 cup of vegetables. This usually works out to around 400-500 calories per portion. But this might not work for you, so that's why it would be great to meet with a certified nutritionist who can tailor advice to you. I hope you enjoy the recipes on my site! D
Judy Oleksik says
Denise: Just took a DNA Hair analysis test: Cannot have yeast, (huge candida/fungal infection). No bread, spinach, collards, kale, beans, no sugar to include Stevia (has added stuff in it). I can have a little raw or organic honey. I am at a repass as to how to put together my meals for Breakfast, lunch and dinner. Don't want to be in the kitchen for hours. Have to stick to berries and low glycemic fruits. Can have potatoes, and not allergic to grains. My imagination has shut down. It gets boring
eating at times. Can you help?
Denise says
Hi Judy, I am so sorry but I don't have any restrictions like this in my meals. Could you seek out a blog that specializes in this type of diet? Sounds like a lower carb/gluten-free blog would be a good fit for you?
Cat Roccaforte says
ERMAHGERSH!!!! I was getting SO overwhelmed with thinking about planning, shopping, and prepping all my meals for a whole week! You helped me remember that starting small and building can work. I know if I do it that way I won't burn out... I'll just build as the weeks go by!
I love your containers... is there a link to purchase?
Denise says
Hi Cat! LOL your comment made me laugh, but really made me happy because that is 100% my goal 😀 For meal prep containers, check out this post: https://sweetpeasandsaffron.com/glass-meal-prep-containers/
Melody says
I just signed up for your meal prep guide. I love it! I already feel more relaxed and confident to start this journey. And your right, I have been doing some prep already. Now I have more ideas to help my family eat healthier and yummier foods thank you so much for sharing! I look forward to the next steps.
Denise says
Hi Melody! I'm so happy to read your comment. That is exactly what I was hoping the starter guide/this post would do. Let me know if you ever have any questions!
Karey says
Hi Denise,
I found a lot of great vegan recipes here! I use collapsible silicon containers as they don't leech into the food, freeze nicely, store small, and are practically indestructible - I see one pictured on your discourse on containers but not listed. Is there a problem with silicon I should know about?
I'm looking for a sort of lab guide to food prep efficiency. One site said take off all the lids, but that was it. My sister says to start the longest recipe first, and if baking, choose recipes that bake at the same temperature. I group all the ingredients on the counter by recipe, then do all the chopping & boxing, & labeling if I'm going to continue with them later. There's got to be more to it than that! Any referrals? Thanks soooo much!
Denise says
Hi Karey! I love reusable silicone bags and containers and use them all the time. I am confused by your question 🙂 Can you clarify?
For efficiency, I do start with the longest first, then work through other tasks. The more you meal prep, the better you get at multi-tasking and you might find a different order works better for you!
Karey says
Hi Denise! I continue to love your site! I recall seeing a silicone container in one of the photos, now cannot find it on my phone, maybe I was on the computer & the layout is different for the two systems...
I read in a comment on another page that there might be a problem with food baked in silicone containers either absorbing something ot undergoing a chemical change. I thought you might have some info on that - in particular as you haven't covered them in your favorites. I've read on packaging that silicone should not be used at temperatures over 300-something F, but the reason wasn't given. I don't use my silicone containers to bake, or with hot foods. I do use them to freeze cooled cooked foods and for portable meal components. Thanks so much for all your recipes, videos, tips & tricks!
Denise says
Hi Karey! I LOVE using silicone bags, and I love my reusable silicone lids too. I don't own any containers though. I have not heard anything about baking over 300F, actually my lids are good up to 425F. My silicone bags are similar to this: https://amzn.to/2ZvgrqZ and here are my silicone lids: https://amzn.to/2MIsI9B
Deborah says
I love that I found your site. I needed to meal prep but the thought was overwhelming. I love that you have recipes that are healthy and just what I'm looking for! I'm in the process of changing hope I eat and your recipes are awesome. I'm going to implement your system of meal prepping! Thank you!
Denise says
Hi Deborah! I am so happy reading your comment. I hope meal prep makes your life easier and helps you eat healthier. Let me know if you have any questions!
colleen says
I just found your site yesterday by looking for help for meal prep on youtube. After I viewed one of your videos, I went right out and bought all the ingredients I needed for two of your recipes. Made them last night for my son and myself. I can tell you with 100% certainty that I am going to love them both. I love your site. I love how easy you make the meals prep go. I think you have an avid follower in me. I am thrilled I happened upon your you tube video. Thank you for all that you have done to make my life that much more organized.
Denise says
Hi Colleen! What an awesome comment to read! I am so happy you found the blog and hope you enjoy the recipes. Let me know if you have any questions!
Jennifer P. Dunham says
Any help with a College meal prep, T1D. The cafeteria plan is horrible and laden with processed foods.
Denise says
Are you looking for hot or cold lunches? Anything specific? I have a ton of recipes on my site, this round-up is a great place to start: https://sweetpeasandsaffron.com/19-healthy-lunch-meal-prep-ideas/