Meal Prep: What is it and How to Start

by Katie Bogusz on June 13, 2017

Have you heard people talking a lot about meal prepping recently?  Meal prepping means preparing meals one day or days in advance for a variety of meals throughout the week.  However, meal prepping doesn’t have to mean you prepare every meal for every day, it can mean just prepping lunch for work or breakfast in the morning to grab and go.  Many people have praised meal prepping because it saves time, allows you to plan healthy meals, and can save you money.  Read on to see what the buzz is all about!


The Planning Stage:

  1. Buy Containers
  • Similar, clear containers will be easiest
  • Shop for BPA free containers to avoid harmful chemicals
  1. Prepare for food shopping
  • Get recipes for healthy, easy meals
  • Inventory your fridge/freezer/pantry to know what you have and what you need1493128935-delish-bliss-bowls-pin-1

The Prep Stage:

  1. Try to prep one meal and snacks for a couple of days
  2. Create something that is filling and healthy

Here are some recipes to get started:

  • 3 cups cherry tomatoes, 1 pound of boneless chicken diced up, 1 cup of brown rice, 1 cup chopped fresh mozzarella, and 2 cups of baby spinach. Use a balsamic dressing for drizzling on top! (Pictured above)
  • 2 cups cherry tomatoes, 3 cups baby carrots, 3 yellow bell peppers sliced up, 1 large head of broccoli chopped up, 2 small red onions chopped up, 1 bound of boneless chicken breast diced up, and 2 cups of brown rice. Marinate the chicken in a healthy sauce of your choice!
  • 1 cup canned chick peas, 1 red bell pepper sliced up, 1/3 cup chopped up red onion, 2 cups cherry tomatoes, 2 cups spinach, and 2 tablespoons of chopped fresh cilantro. Use an Italian dressing on top!
  1. Some items should be stored separately, like dressings or causes

Here are some easy snack suggestions:

  • Chopped up strawberries and blueberries
  • Unsalted mix nuts
  • Celery sticks with peanut butter
  • Plain Greek yogurt


Start Meal Prepping Today!

It can save you time throughout your week.  It can allow you to plan out healthy meals to eat when you need them so you aren’t tempted to grab fast-food.  And it saves you money.  If you’d like to learn more about meal prepping do a quick google search and there are tons of websites that help you get started!  To learn more about Outreach Education as well as the BSU Peer Educators: like the BSU Outreach Education page on Facebook, follow us on Instagram and Twitter @bsuoutreach, and check out our calendar for upcoming events on the Involvement (IN) Network by visiting and searching for the BSU Peer Educators.

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