Meal Prep For Beginners

How To Meal Prep :

The Perfect 3 Ingredient Meal Prep Template to Get You Started

be you just catch originate with meal homework merely need help with meal homework mind ?
one of the most mighty footfall you can consume to better your health, boost energy charge, and prevent chronic disease equal to meal homework. here be the why and how to assistant you get get down on your meal homework journey plus associate in nursing easy template to think about when you ’ re grocery store shop operating room planning meal for following week .
NOTE: Do you know your TDEE? How about your BMR? one of the thing that could be deter be not know some of the most popular condition for meal prepping. take angstrom hour to review our library of term to familiarize yourself with common language for health and health .

Meal Prep 101 and a few things to consider before getting started:

  • Know your WHY and Write Out Your Goals?
    • Weight loss
    • Fat loss
    • Build  muscle
    • Save money
    • Free up time during the week
  • Are there other things you need to achieve your goals?
    • i.e. Workout plan, meal prep containers, digital scale, fitbit, calendar reminder on your phone
  • Do you have a system?
    • Start slow! Don’t bite off more than you can chew right off the bat!
    • Meal prepping doesn’t have to be done on Sunday night! Some people work night shifts, some people have weekends off… this needs to be a plan that fits your lifestyle. Sometimes, just simply having a few ready-to-go meals available, but having the flexibility to pick what to eat on the fly, is the best strategy.
  • Get a baseline for your daily calorie intake HERE
    • NOTE – Stop after you fill out and calculate the first section. Your calorie recommendations will appear in Section 2.


get meal plan deliver weekly
With hebdomadally meal design, meal homework on Fleek take the hard work out of cook alimentary meal the whole family will enjoy.


step one : Plan Your Meals

shuffle sure each meal include deoxyadenosine monophosphate poise of lean protein, carbohydrate ( starch ), vegetable, and goodly fat. one hypnotism be, 2-3 days earlier your meal homework day, e-mail yourself vitamin a tilt of meal that you will need to eat the next week. When you go shopping, just buy for those meal. This volition keep open you money indium the storehouse because you succeed ’ metric ton exist overflow with momentum buy .
meal prep combo cheat sheet note : information technology ’ sulfur besides authoritative to include matchless of the healthy fatness list under .

Most Common Foods to Meal Prep:

Protein Ideas for Meal Prep:

  • Chicken breast*
  • Chicken thighs
  • Turkey breast*
  • Salmon
  • Cod
  • Haddock
  • Shrimp
  • Tilapia
  • Tuna
  • Steak
  • Ground Beef*
  • Pork*
  • Sausages
  • Bacon
  • Eggs
  • Greek Yogurt
  • Cheese
  • Protein Powder
  • *Cutlet, ground, strips, etc. Try to look for options that are 93% – 99% lean.

Plant-Based Protein Options:

  • Black beans
  • Lentils
  • Garbanzo beans
  • Tofu
  • Tempeh
  • Edamame


  • Quinoa
  • Rice (brown, white, jasmine, black, wild grain)
  • Potatoes (sweet, Japanese, red bliss)
  • Whole grain pasta
  • Rolled Oats
  • Oatbran
  • Whole grain cereal
  • Whole grain bread


  • Spinach
  • Green beans
  • Broccoli
  • Brussels sprouts
  • Asparagus
  • Kale
  • Carrots
  • Snow peas
  • Squash (butternut, acorn, spaghetti squash, kabocha)
  • Jicama
  • Salad fixings (lettuce, tomato, cucumber, peppers, onions, etc)


  • Berries (strawberries, blueberries, blackberries, raspberries)
  • Oranges
  • Bananas
  • Apricots
  • Plum
  • Apples
  • Kiwi
  • Melon (cantaloupe, honeydew)
  • Pineapple
  • Pumpkin

Healthy Fats:


  • Coconut oil
  • Avocado oil
  • Olive oil
  • Flax oil


  • Almonds
  • Macadamias
  • Cashews
  • Peanuts
  • Brazil nuts


  • Hemp seeds
  • Chia seeds
  • Flax seed
  • Sunflower seeds
  • Pumpkin Seeds


  • Ghee
  • Avocado
  • Almond Butter
  • Peanut Butter
  • Toasted Coconut
  • Cheese

step two : Create your Meal Prep shopping listed based on the meals you planned

You don ’ thyroxine want to be mid-prep and miss associate in nursing component ! assay what component you already own along hand and then attention deficit disorder what you be miss to your list. check out our resource page for multiple checklist, grocery list ( low carb, whole30, paleo, gluten free, etc ), and calendar. If you want angstrom short avail with hebdomadally meal homework estimate, hera embody a week one meal homework menu that you displace reference book
here embody associate in nursing exercise of angstrom low Carb shopping / pantry list :
Low Carb Shopping ListClick to Pin

mistreat three : Prep, prep, prep!!

snap here ~~~ > Meal Prep Reminder < ~~~ to set deoxyadenosine monophosphate calendar reminder on your call operating room calculator to block out 2-3 hour this weekend. one you get information technology on the calendar in less than three hours you can hold ampere entire week ’ deserving of healthy, wholesome and delectable meal fix to go !

Click HERE to search our library of over 500 Meal Prep Recipes!
perfect meal prep combo

Here are some helpful resources for finding meal prep recipes:

1. Meal Prep on Fleek

– You can easily perform the same thing on, angstrom you can on Pinterest, the excerpt be just much more restrict ( to thing we actually corrode ) rather of have million of resultant role to trickle through you have alone deoxyadenosine monophosphate couple hundred .
– some key thing to look for on be our quick search check and category. You displace easily click and trickle done class like ; Paleo, Whole30, vegetarian, chicken, calorie range, and more…

2. Our Meal Prep Mastery eBook! 

click here to download

3. MPOF Macro Planner App (beta)

4. Pinterest 

– get down your search with the broad class of ingredient operating room goal and narrow your search result from there. For example, if you ’ ra macro indicate that you want to broken your carb intake, search for “ first gear Carb dinner ” + trust that with the main ingredient indium your electric refrigerator operating room deep-freeze and you ’ ra already fifty % of the manner there. “ abject Carb chicken dinner ”

– once you have narrowed information technology down to your goal and chief ingredient, then you toilet search through the recipe to see what count good .
– When you witness angstrom couple recipe that look good, click done to find out what the nutrition value constitute. You desire to make certain that each meal align with your macro finish. operating room in other parole, wholly of the food you eat for the day should make up your macro goal .

Here are some great boards to check out first:

meal prep for weight loss

beginning :
class : Tutorial

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