This site contains affiliate links, view the disclaimer page for more information.
Sounds ambitious, right? But I promise, once you build a few simple habits, it’s not only manageable, it’s life-changing.
I started meal prepping because I was honestly just fed up with my work food options. I work in a hospital, and the cafeteria food was…well meh, let’s just say it wasn’t doing me any favors. Fried everything, mystery meat Mondays, and a shocking lack of veggies. And If it was a stressful day I would go right for the least healthy option. I knew I needed to do better for my energy, my health, and my sanity. So, I gave meal prep a try.
At first, it was overwhelming. I didn’t know what to cook, how much to make, or how to store it all. But over time, I found a rhythm. Now, prepping my meals is just part of my routine, and I actually look forward to eating my breakfasts and lunches. Whether you’re a busy professional, a parent juggling a million things, or just trying to eat healthier without falling apart, these 7 habits will help you meal prep like a pro every single week.
Table of Contents
1. Pick One Day, and Stick to It
This sounds obvious, but hear me out: consistency starts with picking one dedicated prep day. For me, it’s Sundays. Every Sunday afternoon, no matter what, I carve out 2–3 hours to plan, cook, and portion my meals for the week.
Here’s why this works:
- It becomes a ritual, not a chore.
- You stop scrambling for lunch ideas at 7 a.m.
- You start the week feeling organized and in control.
Not a Sunday person? No problem. Some people love doing it Friday night to kick off the weekend, others do it Monday night for a shorter workweek. The “right” day is whatever fits your lifestyle, but pick one, and stay consistent.
Pro tip: Block it on your calendar. Treat it like a non-negotiable appointment with yourself.
2. Keep Recipes Simple and Repeat Favorites
In the beginning, I thought I had to cook something new and fancy every week. Bad idea. I quickly burned out trying to channel my inner Food Network star while also working full time.
The secret? Keep it simple.
- Stick to recipes you know and love.
- Rotate a few staples so you don’t get bored.
- Don’t be afraid to repeat meals.
Here’s what my typical week might look like:
- Lunch: Chicken fajita bowls with brown rice and veggies (make a huge batch)
- Dinner: Turkey chili or pasta with roasted veggies
- Snacks: Hard-boiled eggs, Greek yogurt, and cut-up fruit
- Breakfast: Overnight oats or egg muffins
Do I get tired of eating the same thing? Not really. I might tweak the seasoning or swap the protein, but honestly, having a few go-to meals makes life so much easier. I don’t have to reinvent the wheel every week.
Pro Tip: If you need some motivation or inspiration a friend of mine got me this meal prep recipe book called: The Ultimate Meal-Prep Cookbook and the recipes are simple and healthy!
3. Make Large Batches (and Freeze When You Can)
Batch cooking is a total game-changer. I make double or triple recipes so I can eat the same meal for a few days, or freeze half for another week.
For example:
- Soups and stews: Perfect for freezing. I portion them into individual containers and freeze for quick grab-and-go lunches.
- Grains: Cook a big pot of rice, quinoa, or farro. Use it throughout the week with different proteins and sauces.
- Proteins: I’ll roast a tray of chicken thighs or bake salmon filets and store them in the fridge to mix and match.
Less cooking, less cleanup, less stress.
4. Use Dedicated To-Go Containers
This one seems small, but it makes a huge difference. I have a dedicated set of glass containers (with compartments!) that are just for work meals. I portion everything out ahead of time, one container per day.
Here’s why I love this:
- I grab and go in the morning, no repacking, no thinking.
- I’m less likely to eat out because my lunch is ready.
- Everything stays fresh, and I don’t have to hunt for lids (you know what I’m talking about).
Bonus points if your containers stack neatly in the fridge. There’s something incredibly satisfying about seeing a week of healthy meals lined up and ready. These are the containers I use and I love them!
One meal prep container I love are these silicone soup freezer molds. They make storing soup easy because they portion the soup into single servings and pop out cleanly once frozen. They’re perfect for meal prep especially since you can reheat just what you need and add a splash of broth if needed.
Check out our post: The Ultimate Meal Prep Toolkit: Essentials That Make Consistency Easier
5. Pack Your Lunch the Night Before
Even though I prep my meals ahead of time, I still make it a point to pack my lunch bag the night before. That way, in the morning, all I have to do is grab it from the fridge and walk out the door.
No last-minute scrambling. No forgotten meals. No excuses.
This tiny habit takes 2 minutes and saves me from eating overpriced trail mix and sad granola bars from the hospital vending machine. Again.
6. Create a Weekly Plan (and Grocery List)
Another trick I’ve learned: plan before you shop. I write out my meals for the week and make a grocery list based on that plan. Then I stick to it.
This helps me:
- Save money (no impulse buys)
- Waste less food
- Stay organized
Here’s a simple framework:
- Pick 2–3 main meals (like chili, stir fry, and pasta)
- Choose 1 breakfast option
- Add 2–3 easy snacks
- Shop for ingredients based on this list
Even just writing down your plan in the Notes app or on a whiteboard helps. It clears mental space and makes the prep process smooth.
7. Don’t Aim for Perfect, Aim for Consistent
Listen, some weeks will be messier than others. You might skip a prep day. You might get bored of a meal halfway through the week. That’s okay.
Meal prep isn’t about perfection, it’s about consistency.
There have been times I’ve prepped only lunches because I knew dinners would be chaotic. Sometimes I just do breakfasts and snacks. The point is to do something that sets you up for success, even if it’s not everything.
When you mess up? Don’t quit. Adjust and keep going.
What My Meal Prep Looks Like Now
To give you a glimpse into my current routine, here’s how I prepped this past Sunday:
- Lunches: Grilled chicken with sweet potatoes and broccoli (5 containers)
- Dinners: Ground turkey taco bowls with quinoa, beans, and salsa
- Breakfast: Overnight oats with almond butter and blueberries
- Snacks: Baby carrots with hummus, apples, string cheese, trail mix
- Extras: A big container of homemade soup I froze for next week
It took about 3 hours total, including cleanup. I listened to a podcast, sipped iced coffee, and honestly enjoyed the process. Monday morning rolled around, and instead of panicking about what to eat, I just grabbed my lunch and went.
Meal Prep Is Self-Care
Meal prep isn’t just about food. It’s about showing up for yourself, fueling your body, and removing daily stress. It’s about choosing you over convenience junk or skipping meals altogether.
So if you’re feeling overwhelmed, start small. Prep just one meal a day. Pick one habit from this list and try it this week. Once it becomes second nature, add another.
Before you know it, you’ll be meal prepping like a pro, and loving it.
TL;DR – 7 Simple Habits to Meal Prep Like a Pro:
- Pick one consistent prep day
- Keep recipes simple and rotate favorites
- Make large batches and freeze extras
- Use dedicated containers (one per workday)
- Pack your lunch the night before
- Plan your meals and grocery shop with purpose
- Don’t aim for perfect, just stay consistent
Here are some of my favorite meal prep recipes:
Orzo Pasta Salad with Tofu, Roasted Veggies, and Pesto
One Pan Baked Raviolis with Pesto and Pine Nuts
My Go-To Baked Tofu: The Weekly Meal Prep Hero You Didn’t Know You Needed
Easy Dinner Recipe: The Ultimate One-Pot Baked Penne with Sun Dried Tomatoes and Feta
Got questions? Want to see my go-to recipe list or how I organize my containers? Let me know in the comments or send me a message, I love sharing ideas with fellow meal preppers!
Happy prepping! 💪🍴
With love,
Bri & Cat
Affiliate Disclaimer:
As an Amazon Associate I earn from qualifying purchases. This comes at no additional cost to you. We only recommend products that we believe will add value to our readers.
Leave a Reply