Does the idea of spending your entire Sunday meal prepping make you want to crawl back into bed? We get it. After a busy week, cooking can feel like the last thing you want to do and no pep talk is going to change that.
That’s why we’re introducing a simpler approach: meal prep for just one meal. That’s right, whether it’s a quick breakfast or a grab-and-go lunch, we’re focusing on making life easier by taking the stress out of just one meal each week.
Keep reading for expert-backed tips to make meal prep work for your lifestyle. We promise, it’s a game changer.
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The Benefits of Meal Prepping
Need a quick reminder why meal prep is a game-changer? Cooking at home comes with more than just tasty meals. Research shows that people who prepare their own food often experience less stress and better mental health… bye-bye decision fatigue (1)! On top of that, people who eat home cooked meals more frequently tend to enjoy better diet quality and lower body fat, making it a win-win for both mind and body (2).
And, we can’t forget about the cost saving aspect either. While that $3 cheeseburger feels like a steal at the moment, it adds up over time. Research shows that people who cook at home more often actually spend less on food overall, especially when it comes to eating out (3). In fact, one study found that frequent home cooks spent around $273 per month on food, compared to $330 for those who cooked less (3). Plus, they spent significantly less on dining out, without upping their grocery bills at home (3). Meanwhile, frequent dining-out eaters spent much more overall, $364 per month versus $261 for those who ate out less (3).
As you can see not only does cooking at home support your health, it’s also better for your wallet.
The Meal Prep Formula
There’s no one-size-fits-all formula for meal prep, meaning what works for one person might not work for another. That’s the beauty of it! Meal prep can be tailored to your health goals, dietary preferences, and even your budget.
A great starting point? Think about your meals in terms of macronutrients. When you focus on protein, carbs (especially fiber-rich foods), and healthy fats, hitting your micronutrient goals throughout the day becomes much easier.
Here’s an easy-peasy formula to keep in mind:
Meal = Protein + Fiber-Foods + Healthy Fat
You don’t need to prep something from each category every time, this is more about smart shopping and keeping a well-stocked kitchen. In doing so, building balanced meals is simple.
Here’s a few examples to get you started:
Breakfast:
- Protein: Greek yogurt, eggs
- Fiber-Foods: Berries, whole-grain bread, oatmeal
- Healthy Fat: Avocado, nuts/nut butters, seeds
Lunch/Dinner:
- Protein: Canned beans, lentils, rotisserie chicken, canned tuna/salmon
- Fiber-Foods: Salad mixes, whole grains
- Healthy Fat: Olive oil, nuts and seeds
With this approach, meal prep becomes flexible, stress-free, and totally customizable for your week.
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How to Start Meal Prepping in 5 Easy Steps
Ready, set, let’s prep! Use these 5-simple steps to get your feet wet with just one meal this week.
1. Decide What to Cook (Start Small)
What’s the toughest meal for you to get sorted? If you’re not an early riser and have a packed morning schedule, it might be breakfast. That’s the perfect place to start. Planning your morning meals for the week ahead of time can save your sanity and help you kick off each day on the right foot.
Starting small with just one meal per week also helps you build a routine (4). Routines make habits stick (4). Over time, this simple approach can make prepping other meals just as easy and stress-free.
2. Start Shopping and Prepping
Arguably the most important step in your meal prep journey? Prep day! But let’s reframe it so it’s something you actually enjoy.
MyFitnessPal dietitian Emily Sullivan suggests, “If grocery shopping feels like a chore, pair it with a little treat. Maybe that cafe next door has a passion fruit tea calling your name?! Anchor the habit with something you look forward to after checking off your list!”
Once you’re home, it’s time to put those groceries to work. How much you can prep will depend on the time you’ve carved out, but here are some ways to make it more enjoyable:
- Make a playlist and blast it on your Bluetooth speaker
- Listen to your favorite podcast. Yes, even that true crime series.
- Keep it simple: stick to easy recipes and store-brand essentials to save both time and money.
Some budget- and time-friendly staples to keep on hand:
- Generic Greek yogurt
- Frozen fruits and vegetable blends
- Canned beans and vegetables
- Low sodium bouillon
Still feeling unsure about the process? MyFitnessPal’s Meal Planner can take the guesswork out, giving you a ready-made plan and shopping list so you can prep with confidence.
3. Choose Your Storage Containers
Once you’ve tackled what you’re going to prep, the next step is choosing how to store your food to extend its life since you’ve spent your time on it! It does no good to prep the food if you don’t have it in an accessible container for you to take with you on the go (if that’s what you need).
Keep these ideas in mind to help make the most out of your meal prep:
- Individual glass jars: These work great for mason jar salads and overnight oats. Perfect to grab with you on the go (just be sure to put a spoon on the side!)
- Zip-tight bags: Enlist the help of these to individually store your muffins or snack mixes to easily carry them with you in your bag.
- Bento-box style containers: This works great for those items you want to keep separate just until you’re about to eat. Consider these for the adult-lunchboxes you pair with cucumbers, carrots, hummus, crackers, and a hard-boiled egg.
4. Make It Last: Other Meals and Snacks
Prepped a big batch of chicken for those wraps you’re enjoying for lunch this week and have a little more to spare? Fabulous, let’s put it to use.
When you notice you have extras leftover from meal prep, at that moment decide on how you will enjoy it during the week. For example, that leftover chicken? Perfect to finely chop, store in the fridge, and toss in your soup for a protein boost tonight.
Or, more spinach that your salad called for? No problem! Toss it into your morning omelet. If you enjoyed it, save it as a recipe in MyFitnessPal to make logging your meals (and deciding what to have again at a later date) easier for you.
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5. Store Safely, Enjoy, and Adjust as You Go
As you finish your meal prep, a few simple tips can help you get the most out of your session:
- Label your food: Especially important if you’re sharing a fridge or freezing meals. Most refrigerated items last 3–5 days, while freezer items can last 3–6 months. A quick label saves confusion later (5).
- Store your meals safely: Divide large amounts of food into smaller portions to cool to a safe temperature. Cover or wrap cooled leftovers and refrigerate or freeze them immediately so all your effort doesn’t go to waste (6).
- Keep utensils handy: Need a fork for your salad or a spoon for your oats? Tape it next to your container in the fridge or grab containers with built-in utensil slots.
- Adjust and build your routine: Take notes on what worked best. Loved those prepped frozen veggies? Add them to next week’s grocery list. Small tweaks help meal prep become a habit that sticks.
Remember meal prep is meant to be helpful, not stressful. Mistakes happen, and that’s okay! Learn, adjust, and keep going. There’s no “perfect” way to meal prep. Keep in mind it should work for you, making your week (and life) easier while supporting you to reach your goals.
Bottom Line
Meal prep doesn’t have to be overwhelming or reserved for a whole day spent in the kitchen. By starting small with just one meal, you can reduce stress, save money, eat healthier, and build a routine that sticks. Focus on simple formulas, smart shopping, and storage strategies that make your week easier, not harder.
Remember: there’s no “perfect” way to meal prep. Mistakes happen, and that’s part of the process. Keep experimenting until you find a rhythm that fits your lifestyle, goals, and tastes.
With a little planning, some favorite staples, and tools like MyFitnessPal’s Meal Planner, meal prep can become a flexible, stress-free habit that sets you up for success one meal at a time.
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The post Meal Prep for Absolute Beginners (Start With Just One Meal) appeared first on MyFitnessPal Blog.