{"id":15640,"date":"2026-02-23T21:46:15","date_gmt":"2026-02-23T14:46:15","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=15640"},"modified":"2026-02-23T21:46:15","modified_gmt":"2026-02-23T14:46:15","slug":"meal-prep-for-absolute-beginners-start-with-just-one-meal","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=15640","title":{"rendered":"Meal Prep for Absolute Beginners (Start With Just One Meal)"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2026\/02\/MealPrepForBeginners-1024x683.jpg\" class=\"attachment-large size-large wp-post-image\" alt=\"Meal Prep for Beginners\" \/><\/p>\n<p>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.<\/p>\n<p>That\u2019s why we\u2019re introducing a simpler approach: meal prep for just one meal. That\u2019s right, whether it\u2019s a quick breakfast or a grab-and-go lunch, we\u2019re focusing on making life easier by taking the stress out of just one meal each week.<\/p>\n<p>Keep reading for expert-backed tips to make meal prep work for your lifestyle. We promise, it\u2019s a game changer.<\/p>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/08\/shutterstock_2350852565-1024x683.jpg\" alt=\"Woman stirring fusilli pasta with pesto in glass bowl while cooking healthy meal at home\" class=\"wp-image-65493 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like\">You might also like<\/h5>\n<h5 class=\"wp-block-heading has-medium-font-size\" id=\"h-essential-guide-to-meal-planning\"><a href=\"https:\/\/blog.myfitnesspal.com\/essential-guide-meal-planning\/\"><strong>Essential Guide to Meal Planning<\/strong><\/a><\/h5>\n<\/div>\n<\/div>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-the-benefits-of-meal-prepping\">The Benefits of Meal Prepping<\/h2>\n<p>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\u2026 bye-bye decision fatigue (<a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2352827321000938\">1<\/a>)! 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 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5561571\/\">2<\/a>).<\/p>\n<p>And, we can\u2019t 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 (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5401643\/\">3<\/a>). In fact, one study found that frequent home cooks spent around $273 per month on food, compared to $330 for those who cooked less (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5401643\/\">3<\/a>). Plus, they spent significantly less on dining out, without upping their grocery bills at home (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5401643\/\">3<\/a>). Meanwhile, frequent dining-out eaters spent much more overall, $364 per month versus $261 for those who ate out less (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC5401643\/\">3<\/a>).<\/p>\n<p>As you can see not only does cooking at home support your health, it\u2019s also better for your wallet.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-the-meal-prep-formula\">The Meal Prep Formula<\/h2>\n<p>There\u2019s no one-size-fits-all formula for meal prep, meaning what works for one person might not work for another. That\u2019s the beauty of it! Meal prep can be tailored to your health goals, dietary preferences, and even your budget.<\/p>\n<p>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.<\/p>\n<p><strong>Here\u2019s an easy-peasy formula to keep in mind:<\/strong><\/p>\n<p><strong>Meal = Protein + Fiber-Foods + Healthy Fat<\/strong><\/p>\n<p>You don\u2019t 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.<\/p>\n<p>Here\u2019s a few examples to get you started:<\/p>\n<p><strong>Breakfast:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Protein: Greek yogurt, eggs<\/li>\n<li>Fiber-Foods: Berries, whole-grain bread, oatmeal<\/li>\n<li>Healthy Fat: Avocado, nuts\/nut butters, seeds<\/li>\n<\/ul>\n<p><strong>Lunch\/Dinner:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Protein: Canned beans, lentils, rotisserie chicken, canned tuna\/salmon<\/li>\n<li>Fiber-Foods: Salad mixes, whole grains<\/li>\n<li>Healthy Fat: Olive oil, nuts and seeds<\/li>\n<\/ul>\n<p>With this approach, meal prep becomes flexible, stress-free, and totally customizable for your week.<\/p>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/08\/Foodprep_tupperware_broccoli_rice_chicken_tongs_femalehands_AW_2021_10_29_my_fitness_pal_commercial1900-1-copy-1024x683.jpg\" alt=\"Hands using tongs to meal prep chicken, rice, broccoli and vegetables into glass containers\" class=\"wp-image-66283 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like-0\">You might also like<\/h5>\n<h5 class=\"wp-block-heading has-medium-font-size\" id=\"h-a-dietitian-s-guide-to-meal-prep-getting-healthy-foods-on-the-table-fast-nbsp\"><a href=\"https:\/\/blog.myfitnesspal.com\/a-dietitians-guide-to-meal-prep-getting-healthy-foods-on-the-table-fast\/\"><strong>A Dietitian\u2019s Guide to Meal Prep: Getting Healthy Foods On the Table Fast&nbsp;<\/strong><\/a><\/h5>\n<\/div>\n<\/div>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-how-to-start-meal-prepping-in-5-easy-steps\">How to Start Meal Prepping in 5 Easy Steps<\/h2>\n<p>Ready, set, let\u2019s prep! Use these 5-simple steps to get your feet wet with just one meal this week.&nbsp;<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-1-decide-what-to-cook-start-small\">1. Decide What to Cook (Start Small)<\/h3>\n<p>What\u2019s the toughest meal for you to get sorted? If you\u2019re not an early riser and have a packed morning schedule, it might be breakfast. That\u2019s 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.<\/p>\n<p>Starting small with just one meal per week also helps you build a routine (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6378489\/\">4<\/a>). Routines make habits stick (<a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6378489\/\">4<\/a>). Over time, this simple approach can make prepping other meals just as easy and stress-free.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-2-start-shopping-and-prepping\">2. Start Shopping and Prepping<\/h3>\n<p>Arguably the most important step in your meal prep journey? Prep day! But let\u2019s reframe it so it\u2019s something you actually enjoy.<\/p>\n<p>MyFitnessPal dietitian Emily Sullivan suggests, \u201cIf grocery shopping feels like a chore, pair it with a little treat. <em>Maybe that cafe next door has a passion fruit tea calling your name?!<\/em> Anchor the habit with something you look forward to after checking off your list!\u201d<\/p>\n<p>Once you\u2019re home, it\u2019s time to put those groceries to work. How much you can prep will depend on the time you\u2019ve carved out, but here are some ways to make it more enjoyable:<\/p>\n<ul class=\"wp-block-list\">\n<li>Make a playlist and blast it on your Bluetooth speaker<\/li>\n<li>Listen to your favorite podcast. Yes, even that true crime series.<\/li>\n<li>Keep it simple: stick to easy recipes and store-brand essentials to save both time and money.<\/li>\n<\/ul>\n<p>Some budget- and time-friendly staples to keep on hand:<\/p>\n<ul class=\"wp-block-list\">\n<li>Generic Greek yogurt<\/li>\n<li>Frozen fruits and vegetable blends<\/li>\n<li>Canned beans and vegetables<\/li>\n<li>Low sodium bouillon<\/li>\n<\/ul>\n<p>Still feeling unsure about the process? MyFitnessPal\u2019s <a href=\"https:\/\/blog.myfitnesspal.com\/myfitnesspal-meal-planner-what-to-know\/\">Meal Planner<\/a> can take the guesswork out, giving you a ready-made plan and shopping list so you can prep with confidence.<\/p>\n<h3 class=\"wp-block-heading\" id=\"h-3-choose-your-storage-containers\">3. Choose Your Storage Containers<\/h3>\n<p>Once you\u2019ve tackled what you\u2019re going to prep, the next step is choosing how to store your food to extend its life since you\u2019ve spent your time on it! It does no good to prep the food if you don\u2019t have it in an accessible container for you to take with you on the go (if that&#8217;s what you need).&nbsp;<\/p>\n<p>Keep these ideas in mind to help make the most out of your meal prep:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Individual glass jars: <\/strong>These work great for <a href=\"https:\/\/blog.myfitnesspal.com\/how-to-keep-salads-fresh\/\">mason jar salads <\/a>and <a href=\"https:\/\/blog.myfitnesspal.com\/protein-packed-overnight-oats\/\">overnight oats.<\/a> Perfect to grab with you on the go (just be sure to put a spoon on the side!)\u00a0<\/li>\n<li><strong>Zip-tight bags: <\/strong>Enlist the help of these to individually store your muffins or snack mixes to easily carry them with you in your bag.&nbsp;<\/li>\n<li><strong>Bento-box style containers: <\/strong>This works great for those items you want to keep separate just until you\u2019re about to eat. Consider these for the adult-lunchboxes you pair with cucumbers, carrots, hummus, crackers, and a hard-boiled egg.&nbsp;<\/li>\n<\/ul>\n<h3 class=\"wp-block-heading\" id=\"h-4-make-it-last-other-meals-and-snacks\">4. Make It Last: Other Meals and Snacks<\/h3>\n<p>Prepped a big batch of chicken for those wraps you\u2019re enjoying for lunch this week and have a little more to spare? Fabulous, let\u2019s put it to use.&nbsp;<\/p>\n<p>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 <a href=\"https:\/\/blog.myfitnesspal.com\/how-to-build-filling-lower-calorie-soup\/\">soup<\/a> for a protein boost tonight.&nbsp;<\/p>\n<p>Or, more spinach that your salad called for? No problem! Toss it into your morning omelet. If you enjoyed it, <a href=\"https:\/\/www.youtube.com\/watch?v=qOayVDueFug&amp;list=PLuSu4aLbmgPU-aLeqBUBN_VRdldyo06Gh&amp;index=8\">save it as a recipe in MyFitnessPal<\/a> to make logging your meals (and deciding what to have again at a later date) easier for you.&nbsp;<\/p>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/08\/shutterstock_2235229255-1024x683.jpg\" alt=\"Woman slicing carrots on cutting board surrounded by colorful fresh vegetables in modern kitchen\" class=\"wp-image-66019 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-you-might-also-like-1\">You might also like<\/h5>\n<h5 class=\"wp-block-heading has-medium-font-size\" id=\"h-from-scratch-to-satisfaction-the-real-perks-of-home-cooking\"><a href=\"https:\/\/blog.myfitnesspal.com\/home-cooking-benefits\/\"><strong>From Scratch to Satisfaction: The Real Perks of Home Cooking<\/strong><\/a><\/h5>\n<\/div>\n<\/div>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\" id=\"h-5-store-safely-enjoy-and-adjust-as-you-go\">5. Store Safely, Enjoy, and Adjust as You Go<\/h3>\n<p>As you finish your meal prep, a few simple tips can help you get the most out of your session:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Label your food:<\/strong> Especially important if you\u2019re sharing a fridge or freezing meals. Most refrigerated items last 3\u20135 days, while freezer items can last 3\u20136 months. A quick label saves confusion later (<a href=\"https:\/\/www.fsis.usda.gov\/food-safety\/safe-food-handling-and-preparation\/food-safety-basics\/refrigeration\">5<\/a>).<\/li>\n<li><strong>Store your meals safely:<\/strong> 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\u2019t go to waste (<a href=\"https:\/\/www.fsis.usda.gov\/food-safety\/safe-food-handling-and-preparation\/food-safety-basics\/leftovers-and-food-safety\">6<\/a>).<\/li>\n<li><strong>Keep utensils handy:<\/strong> 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.<\/li>\n<li><strong>Adjust and build your routine:<\/strong> Take notes on what worked best. Loved those prepped frozen veggies? Add them to next week\u2019s grocery list. Small tweaks help meal prep become a habit that sticks.<\/li>\n<\/ul>\n<p>Remember meal prep is meant to be helpful, not stressful. Mistakes happen, and that\u2019s okay! Learn, adjust, and keep going. There\u2019s no \u201cperfect\u201d 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.<\/p>\n<h2 class=\"wp-block-heading\" id=\"h-bottom-line\">Bottom Line<\/h2>\n<p>Meal prep doesn\u2019t 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.<\/p>\n<p>Remember: there\u2019s no \u201cperfect\u201d way to meal prep. Mistakes happen, and that\u2019s part of the process. Keep experimenting until you find a rhythm that fits your lifestyle, goals, and tastes.<\/p>\n<p>With a little planning, some favorite staples, and tools like <a href=\"https:\/\/blog.myfitnesspal.com\/myfitnesspal-meal-planner-what-to-know\/\">MyFitnessPal\u2019s Meal Planner<\/a>, meal prep can become a flexible, stress-free habit that sets you up for success one meal at a time.<\/p>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div class=\"wp-block-media-text is-stacked-on-mobile\">\n<figure class=\"wp-block-media-text__media\"><img decoding=\"async\" loading=\"lazy\" width=\"1024\" height=\"567\" src=\"https:\/\/blog.myfitnesspal.com\/wp-content\/uploads\/2025\/08\/shutterstock_1644709930-1024x567.jpg\" alt=\"Person preparing healthy meal prep containers with grilled chicken, vegetables, and fresh ingredients\" class=\"wp-image-66252 size-full\" \/><\/figure>\n<div class=\"wp-block-media-text__content\">\n<h5 class=\"wp-block-heading\" id=\"h-read-next\">Read next<\/h5>\n<h5 class=\"wp-block-heading has-medium-font-size\" id=\"h-meal-prep-tips-for-staying-on-track-with-glp-1-medications\"><a href=\"https:\/\/blog.myfitnesspal.com\/glp-1-meal-prep-tips\/\">Meal Prep Tips for Staying on Track with GLP-1 Medications<\/a><\/h5>\n<\/div>\n<\/div>\n<div style=\"height:15px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>The post <a href=\"https:\/\/blog.myfitnesspal.com\/meal-prep-for-beginners\/\">Meal Prep for Absolute Beginners (Start With Just One Meal)<\/a> appeared first on <a href=\"https:\/\/blog.myfitnesspal.com\">MyFitnessPal Blog<\/a>.<\/p>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/blog.myfitnesspal.com\/meal-prep-for-beginners\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>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\u2019s why we\u2019re introducing a simpler approach: meal prep for &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"class_list":["post-15640","post","type-post","status-publish","format-standard","hentry","category-health"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15640","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=15640"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/15640\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=15640"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=15640"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=15640"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}