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How to Meal Prep for the Week FitnessFreakClub

Meal prepping (or meals prepping) is a good way to avoid wasting time AND keep heading in the right direction to satisfy your targets through getting ready your wholesome meals prematurely. Use this information to meal prep successfully and benefit from your funds and time.


text reads step-by-step guide to meal prepping


You’ve heard (aka learn) us speak about meal prepping for years now. It’s no secret that meal prepping has been probably the most primary techniques we’ve maintained a wholesome way of life for goodbye. We began meal prepping on the very starting of our adventure and feature performed it persistently each and every week for the reason that summer season of 2011. Guy, TIME FLIES!

We used to have all of this knowledge in an eBook for acquire however determined to make it to be had to everybody. If you happen to would nonetheless like a duplicate of the eBook you’ll be able to join our e-newsletter (we by no means junk mail you!) and you’ll be directed in your unfastened replica. Join right here.


Meal prepping is the place one prepares their foods prematurely.

Deciding what you’ll prep each and every week will take a little time. It’ll get more straightforward each and every week as you resolve what your “staple” meals are and resolve which new recipes are your favorites and which you won’t need to make as ceaselessly.

Normally, meal prep comes to creating a majority of your foods for the week – this contains breakfast, lunches, and/or dinners. On the other hand, some other people do meal prep for breakfast and lunch after which prepare dinner dinner every day. You may additionally select to make snack pieces, like selfmade protein bars, and wash and chop your greens.

We don’t spend all day within the kitchen however we do put aside a couple of hours to organize foods. Regardless of how you need to do it, the rest you’ll be able to do prematurely will set you up for good fortune.


  • Lower your expenses
  • Much less meals waste
  • Keep heading in the right direction to satisfy targets
  • Save time

Meals prep simply could be the only maximum essential factor that you just do similar in your well being and health adventure – particularly if you’re taken with dropping frame fats and development muscle. Fueling your frame with smartly deliberate, right kind foods and vitamins permits your frame to serve as extra successfully.

Having ready blank foods to be had when you wish to have them takes the power off of the age-old query, “What’s for dinner?” and saves you from making deficient selections in a second of starvation.

Having meals prepped offers you extra time right through the week to dedicate in your workout routines or simply chill out! If you happen to prep your meals you’ll all the time have blank meals available and no excuse to seize one thing dangerous. The loss of preparation is the very best formulation for failing to satisfy your targets.

3 pictures of food ingredients and prepared meals in a collage with the word step-by-step guide to meal prepping


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    • Write out the foods that you need to consume the next week.
    • Attempt to incorporate lean protein, complicated carbohydrates, and wholesome fat into your nutrition.
    • Don’t fail to remember the veggies and fruit! We usually prohibit fruit to two times consistent with day.
    • In case you are a amateur, get started with only one meal to prep.
  2. SHOP

    • After you have your foods written out, store your pantry first after which make an inventory of what you wish to have to shop for.
  3. COOK

    • To benefit from your time, make the most of a crockpot or power cooker (we use an Immediate Pot). You’ll be able to have one thing cooking in this sort of if you are additionally the use of the oven, grill, or stovetop to organize some other meal.
    • Wash and chop your fruit and veggies for simple grab-and-go.
  4. STORE

    • Portion out your foods so they’re simple to grab-and-go within the mornings.
    • Make the most of meal prep garage packing containers. We’re beginning to section out the plastic packing containers and not too long ago invested in those glass meal prep packing containers with compartments.

Don’t let all of this scare you – meal prepping actually isn’t tricky and it doesn’t take all day! This can be a lengthy submit simply because we describe the whole thing intimately however please, don’t be scared away! 🙂


Meals Prep is usually performed on a weekly or bi-weekly foundation, with some exceptions. Days you’ll if truth be told do your meals prep is not going to most effective rely on your time table but additionally to your specific wishes for that week. Each and every week might not be the similar!

  • Make a decision what foods you’re going to consume for the week.
  • Write down what you’re going to prepare dinner and make your grocery record.
  • Designate one or two day(s) every week to prep your whole meals.


The volume of meals that you are going to need to prep is totally dependent upon your wishes (and possibly that of your circle of relatives) on a week-by-week foundation. What you made the former week is also an excessive amount of or too little then you wish to have for the present week.

Get started through asking of yourself the next sequence of questions:

  • What do you need to consume?
  • How incessantly do you need to modify your foods?
  • Are you able to make one thing that may be ready/eaten in numerous techniques?
  • Are you a choosy eater? Is someone for your circle of relatives a choosy eater?
  • Will your circle of relatives be consuming the similar foods/meals as you?
  • Which foods will you be at house to consume? Which foods do you wish to have to pack?
  • Do you’ve got get admission to to a fridge/microwave at the pass?

Plan foods that experience other tastes, however make the most of an identical components. This will likely permit you to create a couple of pieces from one prepped merchandise, in addition to maximize your funds on the grocery retailer. This additionally fights meals boredom – one thing that plagues many blank eaters and wrecks targets!


Preparation of your kitchen, together with having suitable home equipment, units, and equipment, is vital in successfully getting ready your meals for the week. Extra meals will also be made, time will also be stored, and your targets can turn into a fact quicker than you ever dreamed conceivable.

Pantry Prep

Stocking Your Pantry:

Inventory your pantry with pieces that you are going to possibly use each and every time you entire meals prep. This contains spices, baking wishes, canned (BPA-free cans) or field meals, and protein powders. You’ll be able to additionally acquire frozen vegatables and fruits which are washed, chopped, and in a position to be used on every occasion you wish to have them!

Imagine buying lots of the pieces you employ frequently in bulk to stretch your funds.

Pieces we propose having available always:

  • Spices
    • Garlic Powder
    • Onion Powder
    • Chili Powder
    • Cumin
    • Black Pepper
    • Sea Salt
  • Baking Wishes
    • Stevia
    • Oat Flour
    • Metal Reduce Oats
    • Rolled Oats
    • Almond Flour
    • Coconut Flour
    • Baking Soda
    • Baking Powder
  • Canned Pieces
    • Natural Black Beans
    • Natural Diced Tomatoes
  • Miscellaneous

Storing Non-Perishable (or Gradual-Perishable) Pieces in Your Pantry:

Garage is one side of establishing a blank pantry this is incessantly overpassed. You get house from the grocery, or open your huge Amazon field and simply throw issues for your pantry. NOT ANYMORE! Apply those steps to prepare your pantry and no longer most effective lengthen the lifetime of your meals, however lengthen your meals funds too!

  1. Position bulk pieces, comparable to oats and flour in a big glass or BPA-free plastic packing containers with transparent labels figuring out each and every merchandise. This will likely permit you to simply to find recipe components and to appropriately forecast your wishes for long run meals prep.
  2. Acquire further measuring cups and spoons and position in packing containers of things that you just use ceaselessly. Meals prep shall be a lot quicker when you don’t have to seek out suitable measuring equipment and do away with additional cleansing.
  3. Designate shelving for your pantry or garage cupboard for sure pieces. As an example, conserving all canned items in combination will permit you to simply stock your wishes for buying groceries and save time within the general prep procedure.

Should-Have Home equipment and Gear


After you have decided your menu and element wishes, quantify your meals wishes for each and every recipe that you’re getting ready. It’s best to write down down all components required, including wishes for recipes that can make the most of the similar element.

Separate your record into fruit and veggies (produce segment), meats and fish, canned items, dairy, baking and miscellaneous. This will likely mean you can transfer in the course of the retailer hastily and do away with the urge to buy an merchandise no longer to your record.

With record in hand, start buying groceries your pantry. Spending more money on the grocery is nugatory! All the time, all the time, all the time store your pantry first.


After you have amassed your whole components, it’s now time to start out your exact meals preparation and cooking.

Apply those steps to a success meals preparation:

  1. Wash your fingers sooner than starting and wipe down all surfaces that can are available touch with meals – counters, stovetop, reducing forums, and many others.
  2. Take your produce out and position it to your counter. Start washing all produce you’ll want on your recipes. Pieces comparable to fruit that don’t require further cooking or reducing will also be saved for your fridge and washed previous to consuming.
  3. Line up key components to your counter so they’re simply available as you start to put in combination recipes.
  4. Get started your first recipe. It’s best possible first of all one recipe that doesn’t require a lot effort to prepare dinner after greens are chopped or meat is ready. A crockpot recipe is usually very best.
  5. For next recipes, make the most of your whole cooking surfaces/home equipment without delay to hurry up the method. As an example, have one thing baking for your oven whilst a skillet recipe and greens in a saucepan are cooking to your range best.
  6. Take into account to wash as you pass! No person desires to wash a pile of dishes after spending a couple of hours within the kitchen. If you happen to take on the mess because it happens, you’ll have extra time to spend doing one thing else!


Under is usually what we make on Sundays:

  • 2 lbs Salsa Rooster (eight servings: will final for Four days for two other people)
  • Monster Meatloaf (12 servings: will final Four-Five days for two other people)
  • 16 Boiled Eggs (will final Four days for 1 individual – Whitney eats those)
  • 2 cups of Brown Rice (eight servings: will final for Four days for two other people)
  • Candy Potatoes (eight servings: will final for Four days for two other people)
  • Do-it-yourself Protein Bars (will final Four days for 1 individual – Whitney eats those)
  • Inexperienced Juice (will final 2 days for 1 individual – Scott beverages this)
  • Various Bagged and Chopped Veggies & Fruit


We usually get ready Three-Four days of meals at a time.

The lifetime of your meals prep is determined by how briskly you consume it, in addition to the strategies you employ to retailer and maintain your meals. Under, you’ll to find pointers for storing uncooked meals in addition to cooked meals.

Fundamental Meals Garage

The style wherein you retailer your meals at once determines how lengthy one thing will keep contemporary. What could have, in response to USDA pointers, been contemporary for Three-Four days, would possibly most effective final for two days if saved improperly.

When buying packing containers, you’ll be able to make a choice from glass or BPA-free plastic packing containers in various sizes. There are advantages to each. Glass packing containers have a tendency to be nice for reheating pieces and on moderate, last more. You’ll be able to additionally simply wash those packing containers within the dishwasher. BPA-free plastic packing containers are extra moveable. They have a tendency to be more economical, are more straightforward to retailer and maximum are dishwasher protected.

Storing Frozen Meals

Garage of frozen meals is essential, particularly if you have an interest in saving cash and buying the vast majority of your pieces in bulk. You’ll want to wrap your meats, sealing out as a lot air as conceivable to stop freezer burn.

Uncooked Meals

  • Rooster/Turkey, Complete – 1 12 months
  • Rooster/Turkey, Items or Floor – nine months
  • Pork, Veal, Lamb or Red meat, Steaks – 6-12 months
  • Pork, Veal, Lamb or Red meat, Chops – Four-6 months
  • Floor Meats – Three-Four months

Cooked Meals

  • Leftovers – 2-6 months
  • Soups/Stews – 2-Three months

Thawing Meals

As soon as you make a decision to make use of your frozen uncooked or cooked meals, you’ve got to make a choice a technique to thaw it. Make a selection the only that most closely fits your wishes and your time frame.

  • Easiest: Thaw within the Fridge – This procedure usually will also be performed in a single day however would possibly take as much as 24 hours (or extra for higher frozen meats like complete turkeys).
  • Higher: Thaw in COLD Water – You’ll want to position your frozen merchandise in a water-tight plastic bag. Change the chilly water each and every 30 mins and prepare dinner in an instant after merchandise thaws.
  • Just right: Thaw within the Microwave – Figuring out the time wherein it takes to thaw pieces within the microwave varies in response to merchandise weight and the wattage of your microwave. Refer in your producer’s information for pointers. To keep away from meals sickness, prepare dinner in an instant after the article is thawed.
  • Ok: Prepare dinner Frozen – There is not any drawback, consistent with the USDA, to prepare dinner pieces which are frozen. Be certain that, the use of a meals thermometer, that the article is absolutely cooked sooner than you stop cooking. This procedure usually takes 50% extra time for the article to prepare dinner totally.

Storing Uncooked Meals

Refrigeration instances for uncooked meals range relying at the merchandise. Seek the advice of each your grocer’s pointers in addition to this chart to resolve the freshness of your meals. If it doesn’t glance proper and/or doesn’t odor proper, don’t use it!

  • Floor Meats, Poultry, and Seafood – 1-2 days
  • Roasts, Steaks and Chops – Three-Four days
  • Eggs in Shell – Three-Five Weeks
  • Egg Whites – 2-Four Days

Suitable Cooked Meals Temperatures

Cooking meats to acceptable temperatures can considerably decrease your possibility of foodborne sickness and save taste for your meals. Use a meat thermometer and those USDA pointers to prepare dinner your meals to the very best temperature.

  • Floor Meats: Pork/Red meat/Veal/Lamb – 160 levels F
  • Rooster/Turkey – 165 levels F
  • Steaks, Roasts, and Chops: Pork/Veal/Lamb – 145 levels F
  • Poultry – 165 levels F
  • Seafood – 145 levels F

Storing Cooked Meals

How lengthy has one thing been for your refrigerator? Is that this nonetheless excellent? You will get the ones questions incessantly for your family. We advise that you just use a work of painter’s tape or protecting tape with the date to label your meals for your fridge. Maximum pieces keep contemporary for roughly Three-Four days after cooking if saved correctly, however there are exceptions to the guideline. Use the chart beneath to resolve in case your meals remains to be excellent.

  • Meats, Poultry, and Seafood – Three-Four days
  • Common Leftovers – Three-Four days
  • Soups and Stews – Three-Four days
  • Boiled Eggs – 1 Week







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