How to get started with meal prep

If you're an adult with a busy life (all of us), odds are you've thought about meal prepping. Meal prepping is a great way to meet your nutrition goals and save time, but getting started can be daunting.

We've created this guide for the absolute meal prep beginner! We'll cover the basics of how to meal prep, broken down into easy steps with tips and meal ideas.

Let's crack on!

What is meal prep?

Meal prep (short for meal preparation) is the process of planning, preparing and cooking meals and storing them in single serves in advance. The idea behind meal prepping is to have healthy meals ready and on hand during the week when you need them without having to cook every day.

Meal prepping makes eating nutritious food simpler, cheaper and faster, especially on busy weekdays. When you plan and prepare your meals in advance, you have total control over the ingredients and portion sizes, making it easier to stick to your dietary goals. Meal prepping also helps to reduce food waste.

Why should you meal prep?

Meal prepping isn’t just for bodybuilders and wellness influencers. It’s practical, realistic, and gives you three major wins:

Save time

Cook once, eat for days. Batch prep on the weekend means no scrambling to make lunch at 10pm or wasting half your break buying food.

Save money

Buying takeaway five times a week adds up fast. With a plan and a few bulk buys, meal prepping slashes your food bill.

Eat better

You’re in control of the ingredients, portions and flavour. Whether it’s macros, gut health or just cutting back on processed food, meal prep makes good choices automatic.

Stress less

Deciding what to eat for lunch or dinner is easy when the meal is already made and waiting for you.

How to meal prep: getting started

It's tricky to know where to start with meal prepping. Here's the basics for equipment and meal planning. 

Step 1: Choose your meal prep method

There are three main meal methods to meal prep, which one you choose depends on your dietary preferences and skill level.

1. Batch cooking: If you're okay with eating the same thing for multiple meals then batch cooking is for you. This is where you cook one giant meal and then portion it into individual meals. This is the easiest method.
2. Prepping individual meals: This is where you make individual meals ahead in single portions. Great for variety, takes more effort and cooking.
3. Preparing individual ingredients: This is chopping up vegetables, cooking grains or proteins ahead of time and then using them to create meals on the day.

Pro tip: Batch cooking is the easiest method for beginners.

Step 2: Plan your meals

Before you hit the shops, decide:

• How many meals you need to prep (just lunches? Breakfasts and lunches? Dinners too?)
• What recipes you want to make
• What ingredients you already have on hand

Pro tip: Choose recipes that use different cooking methods (e.g. one oven, one stovetop) so you can prep faster.

Step 3: Write a shopping list

Once you’ve picked your meals, write out everything you’ll need, then group your list by category (e.g. produce, dairy, pantry) to make shopping quicker. Cross off everything you already have on hand.

This is where you can save money by:

• Buying in bulk
• Choosing versatile ingredients
• Shopping weekly specials

Step 4: Prep smart

Set aside 1–2 hours to prep. It helps to:

• Start with the longest-cooking items first (like rice or roast veg)
• Chop all your veg at once, especially if you’re using similar ingredients across meals
• Use appliances to save time; your multi-cooker, food processor, or rice cooker can do the heavy lifting while you work on other parts

Step 5: Use decent storage containers

How you store your prepped meals is just as important as how you cook them. Good storage keeps your food safe, fresh and easy to grab during the week.

You’ll need at least one container per meal, plus a few extras in case you lose one or skip washing up (it happens). Choose containers that are:

• Microwave- and dishwasher-safe
• Reusable and long-lasting
• BPA-free if plastic (to avoid absorbing smells and colours)
• Airtight with secure lids (no one likes soup leaking in their bag)
• Stackable in both the fridge and your cupboard

Hot tip: find containers you like and then stick to those when you buy new ones, so you can always find a lid that fits.

If you’re taking meals to work or school, grab an insulated lunch bag to keep your food fresh in transit.

Step 6: Practice food safety

Safe food is good food! Here's the basics:

• Cool foods in the container before moving to the back of the fridge. If you put very hot food in the fridge you risk bringing the temperature of the fridge cavity up.
• Thaw frozen food in the fridge rather than the countertop.
• Reheat foods once only.
• Label food with the date you cooked it on so you can keep track of which ones to eat first.
• Eat fish before chicken or red meat.

How long do meal preps stay good for? Generally, cooked meals can last 3-4 days in the refrigerator and up to 3-4 months in the freezer.

Step 7: Clean up after yourself

Empty the dishwasher before you start cooking, so that at the end you can put all of your meal prep equipment in and be done with it.

Best Foods for Meal Prepping

Proteins

• Chicken is a meal prep staple, it can be baked, grilled, slow cooked or shredded.
• Fish is a versatile option, grilled or smoked. Canned tuna is excellent for salads.
• Tofu can be marinated, baked or stir-fried for a variety of meals.
• Red meat is also great, grilled, roasted or mince.

Grains

• Rice of all kinds is great for meal-prepping. It's healthy and easily cooked in bulk.
• Pasta is versatile for hot meals and salads.
• Quinoa is nutrient dense and can be cooked in a rice cooker.
• Noodles of all kinds are a good alternative to pasta and rice.

Vegetables

• Both fresh and frozen vegetables are great for meal prepping and are equally nutritious.
• Roast a bunch of vegetables ahead of time for use in wraps or salads.
• Starchy veg like sweet potatoes will hold its shape and texture for a number of days.

Breakfasts

Breakfasts are some of the easiest meal preps you'll ever do.

• Hard-boiled eggs.
• Overnight oats.
• Homemade slices and muesli bars.
• Prep fruits and portion them into Ziploc bags for quick smoothies.

Build Your Own Meal Prep: Pick One from Each Column

Pro tip: Rotate one element each week for variety without overcomplicating your prep.

Breakfast meal prep recipes

Meal prep snacks

Plan to eat snacks. If you don't plan your snacks you'll end up at the servo at 3pm. Trust me.

Sweet Snacks

• Energy bites – No bake, fridge stable, easy to portion
• Yoghurt + frozen berries – Prep into jars for grab-and-go
• DIY trail mix – Portion into zip bags or containers
• Sliced fruit + peanut butter – Best eaten same day

Savoury Snacks

• Hummus + veggie sticks – Chop ahead, portion in snack tubs
• Boiled eggs – Cook 6 at once in a rice cooker
• Cheese + crackers – Pre-portion for controlled snacking

Put some prep in your step

Meal prepping is a game-changer for everyone who wants to eat well, while saving time and money. Lock down your planning, shopping and cooking routine for a realistic way to enjoy healthy eating without the daily inconvenience of cooking.

If you're looking for appliances to help you create delicious meal preps at home, come into your local Bi-Rite retailer and let us take care of you.

Now go forth! Begin this journey to a healthier, less chaotic life with our meal-prep. With the right tools and a touch of determination, you'll be a meal-prepping pro in no time!