A few years ago, my Sunday routine looked like this: open the fridge, stare at leftovers I didn’t remember making, wonder what to cook, give up, and order takeout. Repeat Monday through Friday. The cycle was expensive, wasteful, and left me feeling frustrated. Sound familiar? Then I discovered meal prepping—and not just the Pinterest-perfect version. I mean practical, real-life prep that saves me hundreds of dollars a month, hours of time, and a whole lot of “What the heck am I eating tonight?”
In this post, I’ll share how I went from fast food junkie to someone who actually looks forward to prepping meals every week. I’ll also answer the top 10 questions people often ask when it comes to meal prepping. Whether you’re a total beginner or trying to level up your food game, this guide’s for you.
🥗 Why Bother With Meal Prepping?
Before we get into the how, let’s talk about the why. Because if you’re anything like I was, meal prepping sounded like a huge effort for very little payoff. But here’s what changed my mind:
- I stopped wasting food. No more moldy spinach and expired yogurt hiding in the back of the fridge.
- I saved money—over $200/month just by not eating out or impulse buying groceries.
- I ate healthier. Having ready-to-eat meals helped me avoid the “I’m too tired, so chips it is” dinner trap.
- I had more free time during the week, which meant more sleep, less stress, and fewer dishes.
And no, you don’t have to be a bodybuilder or have 47 matching glass containers to make this work.
📝 1. How Do You Start Meal Prepping?
This is probably the top question people search—and the answer is simpler than you think. I started by planning just 3 meals for the week. That’s it.
Here’s how I do it:
- Look at your schedule. I check what nights I’m working late or going out.
- Pick 2–3 recipes I actually like (more on that later).
- Make a grocery list with only what I need.
- Prep on Sundays—just 1–2 hours of cooking that saves me days of stress.
Pro Tip: Don’t overdo it. When I tried to cook 7 unique meals in one go, I burned out (and nearly burned the rice). Keep it simple. Repeating meals is fine!
🔗 Cleveland Clinic recommends starting small and focusing on your busiest days.
🥘 2. What Are the Best Foods to Meal Prep?
Great question. Not all foods reheat well (looking at you, soggy zucchini). Here are some meal prep all-stars I’ve found reliable:
- Proteins: Chicken thighs, ground turkey, tofu, hard-boiled eggs
- Grains: Quinoa, brown rice, whole wheat pasta
- Veggies: Roasted broccoli, carrots, bell peppers, sweet potatoes
- Snacks: Greek yogurt, fruit cups, trail mix, hummus + veggies
Think sturdy, not soggy. Roasted veggies hold up great, while crispy lettuce? Not so much.
🔗 Harvard Nutrition Source offers tips on balanced meal components.
🧊 3. How Long Does Meal Prep Last in the Fridge?
Most meals are good for 3 to 4 days in the fridge. I usually prep for Monday through Thursday, then either eat out Friday or make something quick.
If I prep more than that, I’ll freeze a few portions. Stews, curries, casseroles—they freeze like champs.
🔗 USDA recommends following the 3–4 day rule for leftovers.
🔁 4. How Do You Avoid Getting Bored?
The honest answer? I don’t always. But here’s how I try to keep it fresh:
- Change the seasoning. Taco chicken one week, teriyaki the next.
- Use sauces and toppings like salsa, pesto, or hummus to switch it up.
- Alternate meals. I do 2 different lunches and 2 dinner options, then rotate.
A little creativity goes a long way. Leftover roasted veggies? Toss ’em in a wrap with feta. Boom. New meal.
🥡 5. Should I Prep Full Meals or Just Ingredients?
It depends on your style.
- If you’re a grab-and-go person, full meals are awesome.
- If you like flexibility, prep ingredients: roast a batch of veggies, cook some grains, marinate your protein, and mix + match.
Some weeks I batch-cook taco meat, rice, and fajita veggies—then assemble burrito bowls, wraps, or salads as I go. It’s like Chipotle, but cheaper and already in my fridge.
🍽 6. What Containers Do You Use?
This matters more than you’d think. I tried every container under the sun and finally settled on:
- Glass containers for anything I reheat (no plastic taste!)
- Bento-style lunch boxes for variety
- Mason jars for overnight oats, chia pudding, and salads
Labeling with a Sharpie and masking tape? Game changer.
🔗 Healthline suggests investing in quality storage to make meal prep easier and safer.
🔥 7. How Do You Reheat Without Drying Food Out?
Add a splash of water or broth before microwaving. I also loosely cover meals with a paper towel or a microwave-safe lid to trap moisture.
Oven? Use foil. Pan? Add a little oil or water and stir frequently.
🍳 8. Can You Meal Prep Breakfast Too?
Yes! I swear by overnight oats, chia pudding, breakfast burritos (freezer-friendly), and baked egg muffins.
Here’s one I make all the time:
🥣 Peanut Butter Banana Overnight Oats
- ½ cup rolled oats
- ½ cup milk (or alt-milk)
- 1 tbsp peanut butter
- ½ banana, sliced
- Dash of cinnamon
Mix, store overnight in a mason jar, and eat in the morning. No cooking required.
💸 9. How Much Money Can You Actually Save?
Let me break it down.
Before meal prepping:
- Avg takeout lunch: $12
- Dinner: $15–20
- Weekly cost: $150–200
Now:
- Avg weekly groceries: $65–80
- Monthly savings? $250–400!
And honestly, I eat better food now than I ever did ordering takeout. Plus, I’m not constantly wondering where my money went.
🔗 BHG breaks down cost-saving tips for meal prepping on a budget.
📅 10. How Do You Stay Motivated?
Here’s the secret: make it fun.
- Put on music or a podcast while you prep
- Try one new recipe a week
- Reward yourself with a no-cook Friday night
Some weeks I still mess up. I forget ingredients, burn something, or just don’t feel like doing it. And that’s okay. The key is consistency, not perfection.
🧾 My Personal Meal Prep Routine (Real Life Example)
Here’s exactly what I prepped this week:
Breakfasts:
- Overnight oats (3 days)
- Spinach + egg muffins (2 days)
Lunches:
- Chicken taco bowls with rice + peppers (Mon–Wed)
- Tuna salad lettuce wraps (Thu–Fri)
Dinners:
- Lentil curry with naan
- Baked salmon + roasted sweet potato
Snacks:
- Chopped carrots + hummus
- Trail mix
- Greek yogurt with honey
Time spent: 2.5 hours
Meals made: 15
Money saved: ~$85 compared to takeout
💬 Final Thoughts
Meal prepping doesn’t have to be all-or-nothing. You don’t need 20 containers and 5 color-coded spreadsheets. You just need a plan, a few favorite meals, and a couple hours on the weekend.
Once you get the hang of it, you’ll wonder how you ever lived without it. And hey—next time you’re standing in the kitchen at 7:30 p.m. with no dinner plans and a hungry stomach, you’ll thank your past self.
