Meal Prep for Beginners

Nutrition is key when it comes to losing weight, getting leaner, and feeling better about yourself. Meal prepping is the way to take charge of your nutrition, it is SO important. There are many ways to make meal prepping easier for you.


When meal prepping, you have to plan! You need to figure out what proteins, carbs, veggies, and fat you would like to eat and appropriate measurements. The best way to do this is to keep it simple. Pick one or two of each and eat them for the whole week. For example, chicken and ground turkey for protein, broccoli and green beans for vegetables, rice and sweet potatoes for carbs, and peanut butter and guacamole for fats. Once you have those picked, then cook in bulk (instant pot will be your best friend) and measure out your food.

Tools to help with prepping

  • Instant pot – can cook a lot in a little amount of time
  • Scale – to measure out all of your food
  • Plastic container – I suggest the ones with dividers to make life easier
  • Label – I use a dry erase marker on the lid of my container to label what day and meal it is
  • Seasoning – to give your taste buds some love and to change things up (just read the label and make sure it doesn’t have a lot of additives)
  • If you don’t have a scale to measure you can use your hand
    • Palm is about 3-4 oz (meat)
    • Front of closed fist is about ½ cup
    • A clenched fist is roughly 1 cup
    • Thumb is about 2 tbsp
    • Fingertip is roughly 1 tsp


There are several apps out there that allow you to track your food daily. The app we personally like to use is myfitnesspal, but any tracking app will work. You are able to put in exact foods and measurements. We suggest that you put your food in at the beginning of the day. This is a great accountability tool! Also, if you are going out to eat, you can pick something off the menu and track it before you even get there.

Long Term

At first, meal prepping will take time until you get used to it. Once you get the hang of it, it goes much faster and you become more confident and comfortable with the whole process. Eventually, you can change it up a bit or begin to add new recipes with appropriate measurements. For me, I still keep it very simple because it’s easier for me. Have fun with it and eat whatever healthy options you enjoy, but keep appropriate measurements.

If you have any tips on meal prepping or suggestions for healthy options, leave us a comment below. Bonus points if you post a picture of your meal prep!